Pull Up Your Way To Huge Latissimus Dorsi and Rhomboids

Use The Pull Up To Force Considerable Strength Gains In The Lats and Subscapularis

Make certain you begin exercising with a number of sub-maximal (about 35-50% of 1 Rep Maximum sets of the Pull Up (or a similar free-weight movement) before going on to the higher percentage 1RM on your working sets. The Pull Up, like any other compound multi-joint movement, can only place stress on the Back and Lower Trapezius when you force them to undertake most of the work across each repetition and set. This is what is meant by the brain and muscle association. Attempt to experience every repetition zoning in on the Lats and Subscapularis by making use of slow rep speed (3 seconds all the way up and 4-5 seconds on the lowering). Don't fret if you achieve a fewer number of repetitions when working with decreased rep speeds. You actually force your muscle fibres to work much more when you focus on the negative (eccentric part) of the Pull Up. It's the best way for you to increase muscle size rapidly.



Before you go and pump out a few reps of the Pull Up, consider all the ways you can modify this exercise. You have the:

1. concentric (lifting) section
2. the positive gravity (eccentric) part of the rep that you are able slow down or accelerate the load
3. variances of tempo (raising and lowering) during the entire overall exercise (most of us are stronger as soon as the exercise gets under way and then at a later phase in the activity, they battle to complete the lift)
4. the very last part of the move where you can emphasise the peak contraction in your Latissimus Dorsi and Levator Scapulae
5. complete muscular extension
6. body posture
7. rest time you need to take between sequential antagonist sets

The aforementioned parameters can make an incredible difference to your strength and size improvements- once you know a way to use them in your fitness workouts. You'll want to engage your brain and nervous system, and your Back and Middle Trapezius, to help you obtain the most with this type of multi-joint exercise. Lift and then bring it back down using a slow-moving five count. This really is a good way of boosting the stamina and strength of the muscles. You might not be utilizing maximal loads, but you will in reality produce more strength and hypertrophy gains training in this approach. To get the most out of any upper body movement such as the Pull Up, train in a way that forces your Back and Rear Deltoids to carry out the work. Not inertia, or other groups of muscles.

Ever since guys have taken part in strength competitions, such as Highland Games and even older ones, productive hypertrophy systems have had as their foundation the principle of progressive overload. Overload involves making use of progressively heavier resistance in order to generate additional strength and muscular growth. Keep in mind that term ‘progressive’ however - it means that you should raise the training load over the course of several training sessions - not all at once, which can lead to problems such as clavicle fracture, iliopsoas syndrome and shoulder fracture! Here are a couple of progressive overload tips:

• Levels of Resistance: The level of resistance (the opposing force) might be increased by lifting heavier weights and as a result, producing more force. One good example might be to add a few extra weights on the bar when performing the Decline Smith Machine Bench Press or, when doing the Bodyweight Side Lunge, hold a barbell and over the course of several fitness sessions slowly but surely use more weight.
• Intensity: typically reflects intensity of effort needed to complete a movement or drill. A low-quality training routine might entail non strenuous bike ride. High intensity would encompass pushing the weights with the highest level of effort to failure making use of heavy weights. It is very important alter the intensity of your workouts throughout your bodybuilder type program to reduce over-training and potential injuries.
• Duration: corresponds to the time an exercise session requires, and is thus a lot more pertinent to conditioning training than weight training.

Further reading: http://www.bodybuilding.com/fun/ridgely9.htm