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all about rep ranges for pull ups
rep ranges for pull ups In this article, we will take a look at the theory and research surrounding different rep ranges for pull ups so you can better understand how different rep ranges influence your results and how to better organize your own training. The practical advice provided in this article will also help you better organize your pull up and chin up training for maximum results, depending on your goals! “Old” Views on Rep Ranges Almost every lifter has heard the old adage “higher reps to build muscle,” and “low reps to build strength.” The traditional theory goes something like this: Use 1-5 reps per set for Strength…
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pull up safety: are pull ups a safe exercise?
Do you want to do pull ups but worry about pull up safety? A lot of people wonder if pull ups and chin ups are safe exercises. Generally, pull ups and chin ups are some of the safest exercises you can do, for most populations and goals. Pull ups and chin ups are basic strength training exercises, and strength/weight training is very, very safe. In fact, it is one of the safest activities you can do. Do not worry about pull up safety! Weight Training is Very Safe While many people might believe weight training is a very dangerous activity, it’s actually one of the safest activities and safest sports…
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36 Reasons to do Pull ups
Your reasons to do pull ups. Here are thirty-six reasons to do pull ups! You should start putting pull ups into your weight training routine. This list includes some of the less-obvious benefits of including this classic bread-and-butter exercise into your life. You will surely notice a lot of benefits–some of which might not even be on this list! Start now and learn the reasons to do pull ups! 1. You will improve your posture This first one might surprise you, but yes, pull ups really do improve your posture. You activate the rhomboids, mid and lower traps, and rear deltoids when you do pull ups. These are key muscles…
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21 Exercises to Build Your Pull Ups
21 Exercises to Build your Pull ups Here are twenty two exercises to build your pull ups. Start implementing these exercises into your program to help you build full body strength and stamina to dominate pull ups. Some of these exercises are specific pull up regressions and progressions–which means you will practice the pull up exercise specifically in order to build the strength for the traditional pull up or emphasize certain portions of the exercise so that your regular pull ups feel like a piece of cake in comparison. Other exercises are not pull up progressions or regressions, but rather will help you to develop the muscle mass to perform…
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Weighted Pull ups for Powerlifting
Are you a powerlifter looking to build your total? Did you know that weighted pull ups can be used to help build your powerlifting total? Weighted Pull ups for Powerlifting If you are a power lifter or just interested in getting bone-crushingly strong and jacked, you should be doing weighted pull ups in your program. Getting stronger at weighted pull ups will transfer over to your other main lifts and will help you feel stronger and more stable in your other exercises. Most power lifters love to fill their program with heavy, hard compound exercises like the squat, bench press, deadlift, and overhead press. Other heavy compound exercises like the…
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Recommended Pull up Training Gear (Updated)
Recommended Pull up Training Gear (Updated) Today I want to share my recommended pull up training gear! If you are interested in bare bones pull up training only, you will probably be able to get by with the training resources I recommended here or here. Hopefully by now, however, you see the benefits of performing a more well rounded training regime with accessory exercises for the back, shoulders, arms, glutes and core muscles (and legs too!). To truly build all the muscles necessary for optimal pull up performance, you need to train exercises other than the pull up. Unless you can get really crafty, that is going to require using…
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Achieve Elite Strength
What does it take to achieve elite strength? Achieving an elite level of strength with the pull up–and other exercises–requires a level of dedication to training that few can even fathom. You have to get all the major factors and the details right for years. If you do that, and you stay healthy, you can certainly reach elite levels of strength. When I talk about elite strength standards, I don’t mean necessarily winning world championships. That takes extreme dedication and elite genetics–and not everyone has the right parents or genetic makeup to be the best in the world. I do think most people, under normal circumstances and with normal genetics,…
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13 Things that Happen when you get Good at Pull ups
What happens when you get good at pull ups? Let me tell you, getting good at pull ups has a lot of unintended consequences. Funny stuff starts to happen when you start getting really good at pull ups, and knocking out sets of 8, 10, or more or sets with added weight. Today, pull ups are my strongest exercise. On a good day, I can do upwards of 20 reps. These are my own experiences about what started to happen when I started getting really good at pull ups. I would not be surprised if many of these same things happen to you. 1. Your Confidence improves Few people in…
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Grip Strength for Pull ups
Grip Strength for Pull ups You need a huge amount of grip strength for pull ups. If you are constantly adjusting your hands to hold on to the bar or need straps for all of your pull up sets, you have a weak grip. Fortunately for you, I have written an entire article to help you address your puny grip today. Pull ups require an iron grip. Whether you are doing sets of twenty reps or need the strength to hold on when you have over 100 pounds attached to your body, you are need a strong grip. Most trainees have a weak grip, and this will eventually limit their…
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Get Ripped with Pull ups
Can you get ripped with pull ups? You most definitely can get ripped with pull ups. Pull ups alone, however, won’t be enough to build your leanest and meanest body. While pull ups are an excellent exercise for complete upper body strength and development, you need a balanced full body program.. You also need to pay meticulous attention to your nutrition and recovery to allow your body to carry as much muscle and as little fat as possible. In this article I will outline what pull ups can do for you, and what they can’t do for you. That way, you will be able to use pull ups as a tool to…
Conquer the Ultimate Bodyweight Exercise
