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  • My absolutely favourite exercise is pull ups, had been off the pace for ages and it was really annoying me, but I have just concentrated on volume and I am getting back to stage where I'll be adding weight for sets of 3 x 10. Happy with that. Next step is to get back to weighted dips as well.

    I find the gains with weighted pull ups are ridiculous.

  • I mentioned on here before but what worked for me was to do the grease the groove method, so just hit 1 x 10, then maybe 1 x 5 or just leave it at the 10, then go do your other exercises (quite handy if your rack has a bar) so you squat, get them out the way, then you do another 1 x 10, then at end of session, try another 1 x 10. In terms of volume you'll have done 35-40, or at least more than the 24 you are getting at moment. If you're up to it, just jump on and hit as many pull ups as you can every time you pass a bar.

    After a few weeks of that, stamina and strength are up, and then 3 x 10 should be okay. I also like to try and chuck in variations like a leg raise, or the L-Pull, to mix it up. Good for the core.

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