Muscle Network Tips: This program is suitable for intermediate and above bodybuilding and fitness enthusiasts.
Mechanically speaking, pull-ups are undoubtedly the toughest lifting exercise because you have to use a complex muscle system and move from a non-frontal plane (not straight up and down). Pulling yourself to the bar requires You have a certain amount of absolute power that many people don't have.
If you only do exercises within a 15 cm range of motion, then many people can do pull-ups, but the effect will be very poor. A full rep means you should start the movement with your arms fully extended and your chin at least pulled over the bar, or with the bar almost touching your collarbone.
If you want to double your pull-ups in a short period of time, you'll need to compensate for some of your body weight and squeeze your back muscles as much as possible on each rep. >. This means you'll find a training partner or trainer to help you complete a predetermined number of pull-ups, or perform assisted pull-ups on a machine, at the beginning of each of your back workouts for the next four weeks. Whether you can do zero, one, or eight reps of bodyweight pull-up training,perform this exercise twice a week, resting 3-4 days between each session, and your pull-up ability will improve. It will be completely detonated!
Twice-a-week pull-up plan:
Date
Action
Number of groups
Numbers
Rest
1
Wide-grip pull-ups
3
Exhaustion
2fen
Assisted pull-ups
2
15
2fen
Wide-grip eccentric pull-ups
2
8
2fen
High pull-down-Wide grip
3
12
2fen
Dumbbell curl
3
10-12
90Seconds
2
Wide-grip pull-ups
3
Exhaustion
2fen
Assisted pull-ups
2
12
2fen
Wide-grip eccentric pull-ups
2
10
2fen
High pull-down-Wide grip
3
15
2fen
TPole rowing
3
8
2fen
High rope curl
3
10-12
90Seconds
Wide-grip pull-ups, if you can do 6, then use weights.
The so-called eccentric pull-up is to have someone help you reach the zero point, and then take 3-5 seconds to return. The same is true for coming down from the high eccentric position. We also call it the law of concession.
When doing assisted pull-ups, you need to pay attention to increasing the weight so that you reach failure at 12 reps. Assisted pull-ups are available in many gyms.
Another important back exercise--reverse rowing
The barbell bent over row is undoubtedly one of the most effective exercises for building big, thick lats. However, it doesn’t have much of an advantage over this bodyweight exercise: the reverse row.. This move is typically performed using a Smith machine, where you grip the bar with both hands and extend your legs forward, then pull yourself toward the bar to perform a rowing motion.
A new study from the University of Waterloo - Ontario, Canada - shows that reverse rowing involves approximately 60% more muscle involvement than bent over rowing. This means that more muscle fibers are involved in the work during this training. The more muscle fibers working, the greater the potential growth and strength gains.
These researchers also discovered another benefit of the reverse row: It significantly reduces stress on the lower back compared to barbell rows, meaning that not only is the reverse row great for building lat size; Protect your lower back from injury. This is an ideal move for those who have had a history of back injuries that prevent them from doing barbell bent-over rows. If you are suffering from lower back pain, then you should know about using reverse rows.