For any person that finds it hard to develop muscle size and definition (like Me!), and is looking to maximise muscle stimulation, seek to take around 2 seconds on the concentric phase of the Pull Up, and 3-6 seconds on the eccentric (lowering) phase. It is the Rhomboids and Middle Trapezius you ought to concentrate on. Therefore commence the exercise with them. Never cheat in any way. It is best, even if performing a dynamic effort weight training session, to, you'll want to perform a few warm up sets with a slower pace earlier on in your gym routine. Chances are you'll go through lactic acid build up. This is a good thing and research has shown it could increase production of Growth Hormone. You induce your muscle fibres to engage a whole lot more if you concentrate on the lowering (eccentric action) of the Pull Up. It's the best method to hypertrophy muscles fast.
Progressive overload is one of the major aspects of elite athletes training. Notice that concept ‘progressive’ however - it signifies you must raise the training load in small increments - not suddenly in one go! Here are a few ways you can do this:
- Resistance: Muscles will hypertrophy and become stronger when they are forced to work against more and more resistance every single muscle training session.
- Speed: by means of increasing repetition speed and also by lessening the rest time between work periods.
- Duration: refers to the amount of time a workout takes to finish, and is for this reason more pertinent to aerobic training than resistance training.
- If you want to get a body like one of the leading competing musclemen including Eduardo Correa Da Silva, Ahmad Haidar and Oscar Dexter, or boost athletic performance in sports like Shot put, 60 m hurdles and Taekwondo, make it a goal to strengthen the Lats, Rhomboids and Middle Trapezius.
- To obtain Lats, Rhomboids and Rear Delts that get noticed, takes a large amount of motivation as well as near super human effort. I have seen a number of people who have tried for years without results, until they substantially transformed their strength and physique enhancement program.
- For many people, Lats and Rhomboids develop better when they use free-weight exercises such as the Pull Up, in contrast to other types of basic multi-joint movements.
- In these cases, ecto-mesomorphs, might be at a slight advantage since they will be a lot leaner and enjoy a body type that builds up lean muscle mass quite easily.
This great site provides extensive good tips on back workouts. http://en.wikipedia.org/wiki/Chin-up
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