For everybody that is a hard gainer (like most of us if we are truthful!), and is looking to maximise muscle activation, aim to take about 1-2 seconds on the concentric (lifting) phase of the Pull Up, and 4-8 seconds as you lower the load. Enlist your mind and concentrate on starting the exercise with the Latissimus Dorsi and Rhomboids, so you force them to carry out almost all of the work. Raise the weight and then lower it to a slow 4 count. This unique focus on the musculature, as opposed to the weight will enable you to develop strength over the long term. To get the most out of any free-weight movement such as the Pull Up, work against the resistance in a fashion that forces your Back to undertake the work. Not momentum, gravity, or other muscles.
- To be able to make use of a free-weight exercise such as the Pull Up to get sculpted Lats, Rhomboids and Middle Trapezius, make sure that you also work on the opposite muscle groups. If you don't, you can get strength imbalances.
- In case you are finding it difficult to get more muscle, please do not make the mistake of adding many more sets of the Pull Up to your weights workouts.
- Without a doubt, you do have to train hard, but achieving even bigger Lats, Rhomboids and Middle Traps will be the consequence of a well thought out eating plan, and weight lifting program .
- Imagine, the Lats and Rhomboids are used in a wide variety of weightlifting, and sporting activities, from Swimming to Shoot wrestling.
- These muscles get a good workout when you employ lots of other upper body activities.
- Getting massive Lats and Rear Delts, is much more to do with a good eating plan and balancing cardio exercise with your weight training exercise, rather than executing the Pull Up.
For further exercise advice on pullups and back muscles head to the site. http://www.youtube.com/watch?v=Yv_GQruEImw
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