Just gonna show you the tempo I use for pull ups when I want to gain control, strength and possibly achieve hypertrophy (When I want to reach hypertrophy generally, I tend to have a much longer negative phase of the movement) and then show you the development of my back. Todays backworkout consisted of : Deadlift: 100kgx5, 140kgx3, 180kgx1, 210kgx1, 220kgx1, and then I reached a new maximum with 225kgx1, I sacrificed a bit form on the last two lifts, but its generally accepted when youre trying a weight that youve never bested before. Then I moved forward to my main wings/back/lats exercises. Pull ups : 3 sets of wide neutral grip pull ups 8-12 reps. (Not shown in the video) 4 sets of ring pull ups, 5-8 reps. I like to use rings for dips and pull ups as they force the body to recruit more muscle fibers for balance and thus achieving symmetrical strength in both my left and right side. I never go for high reps on deadlift, as I view it as a solid way to strengthen your CNS (Central nervesystem) and not to demolish your muscle fibers in your glutes, lower back and hamstrings (I use my leg-day for that) And for my lats, I like to hit them slowly and heavy, I NEVER sacrifice form on pull-ups without weight attached to myself. /Kenneth
Posted on: Mon, 10 Nov 2014 18:18:27 +0000
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