Without a doubt at the foundation of developing of a powerful back are Pull-Ups and Chin-Ups. These exercises are irreplaceable and should be a cornerstone in all training regimes but remarkably many avoid or do not emphasise sufficiently. This is quite obviously counter to the relative ease of performing the movements correctly once you understand these very basic facts:
-Perform with perfect form, without swaying the legs and with full range of motion.
-Prior to beginning exercise, inhale deeply, “tighten back / shoulder capsule” region and retract the scapula
-Stretch out completely at the bottom of a Pull-Up / Chin-Up and hold for a minimum one count.
-When performing a Chin-Up, pull minimally until hands touch the front of the deltoids and hold for a one-count.
-Ensure that as performing a Chin-Up that elbows come back, effectively creating a firm line along your Lats that is tight to the body.
-Tempo is crucial and important to emphasise a slower eccentric lowering of the body, particularly effective for Back development when using a wider grip.
-Vary grip in the form of a thicker bar or “towel chins” and well as width of movement.
-When performing a Pull-Up with a wider grip, raise body until bar touches chest, well above chin level, and hold. With advanced development, perform as above then raise sternum to bar.
To assist your ability to perform Pull-Ups and Chin-Ups, beyond the actual movement, please do the following:
-Perform “bar hangs” daily.
-Perform STS™ daily
-Perform Hammer and Zottman curls to assist
-Butcher fat from the body. Excess weight is dead weight and needs to be trimmed for optimal Pull-Up strength.
If you cannot perform a single Pull-Up or Chin-Up start movement from the top with assistance (i.e. support from bands), hold position at top, lower slowly to bottom and repeat.
From this stage it is merely an issue of compliance and making Pull-Ups or Chin-Ups a regular part of your training. Volume is crucial with a target with no fewer thank forty lifts per training session, twice per week, and upwards of one-hundred for more focused athletes.
Prepared by John Davies
John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk