Progressive overload is one of the most important concepts of strength and conditioning programs. Don't be in a hurry to generate more power. Try to start out using weights you can barely move. This will likely lead to frustration when you cannot, for instance, keep developing every weight training workout as you already maxed out on the weight. There are certain variables in your workouts you can actually play with to generate progressive overload:
- Absolute Strength: by means of greater resistance by increased weights lifted, or by increasing muscle tension through using isometrics, negative reps, cheat repetitions and the like.
- Speed of Work: A number of exercises are trickier to master than others (e.g. the Inverted Row requires more time, to learn than the Barbell Drag Curl. But once you have understood the basics of a movement and can do it safely, you could progressively limit the resting periods and also step-up the speed of the exercise and its repetitions. You have got to carefully keep track of technique.
- Duration: pertains to the amount of time an exercise session takes to complete, and is for this reason much more pertinent to aerobic training than weight lifting.
- Surprisingly, having Rhomboids and Lower Traps that stand out, is more about complete upper body enhancement, than the Lats, Rhomboids and Lower Trapezius themselves.
- Training with far too many sets is a frequent problem. The key concept you need to get your head around if you want to generate more muscle mass, is this: quality is better than quantity when exercising.
- Too much time spent lifting weights in any one workout, can easily greatly reduce testosterone (and libido) levels and also bring on classic overtraining symptoms such as: feeling constantly tired, decreased cardiovascular endurance and negative n2 balance.
- A Body Part or Split resistance training program can often be a catalyst for over use injuries and long term fatigue.
- To illustrate how easy it might be for you to over work parts of your muscles, take the example of the Narrow Squat. You could choose that to trigger a response in your quads, but this also intensely recruits the posterior thigh muscles.
- Any time you stimulate a particular muscle group, keep in mind how to train it's antagonists also. As an example, for as many sets of the Weighted Chest Dip for the chest muscles, complete a similar number for the Wide Grip Pull Up, for instance, for your lats and rhomboids.
Like every other free weight exercise, to increase muscle size using the Pull Up, you should concentrate on the actual muscles, as opposed to the the amount of weight used. Here is the dividing line between the giants that engage in strength sports, like Powerlifting and Olympic Weightlifting, such as Travis Ortmayer and Agris Kazelniks, and top rated competitive musclemen including Bill Willmore, Clarence Devis and Steve Namat. A weight lifter's predominant aspiration is to develop strength and power. The bodybuilders objective is to increase muscle size and definition. It is the Back and Rear Delts you have to stress. Therefore start out the movement with them. Never over engage other groups of muscles to shift the load. Try to feel every rep targeting the Lats and Posterior Deltoids with the use of slow rep speed (2-3 seconds up and 4-5 seconds on the lowering). You'll soon experience lactic acid building up inside your Latissimus Dorsi and Teres Major even though you can do countless faster-paced efforts. The emphasis on the importance of each rep, causing your Rhomboids and Middle Trapezius to complete the movement instead of other upper body muscle groups, is really what will hypertrophy muscles more effectively compared to almost every other way of training.
Extra reading: http://www.military.com/military-fitness/workouts/tips-for-better-pullups
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