Day 14 Pull Up Challenge
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- čas přidán 14. 06. 2024
- Day 14 Pull up challenge. Thanks for tuning back in. I wanted to do a bit more voice over on this hence why I don’t talk during the video. But I haven’t been able to find the time to get it done properly, and now I’m several days behind on the videos. Expect a dual upload tomorrow because of this. Anyway, progress has been going good, and this day in particular was killer. This was the pull ups I did after the jump rope and stretch video you may have seen on the channel.
#pullupchallenge #fitness #calisthenics - Sport
As always thank you for watching
Let’s get strong together!
keep it up bro
u doing great m8
Hey, if you would like to increase the number of repetitions of pull-ups that you can do per set;
You are going to want to focus on doing a complete pull-up from a dead weight, dropping your shoulders as low as possible and letting yourself dangle for a moment.
If you watch yourself doing repetitions, you can notice how you don't complete a "full repetition", right? You're doing about 90-95% full reps but leaving yourself room for progress.
It's going to suck for a few days, maybe about 3, but afterwards you should notice yourself developing more strength and less fatigue with each set you complete.
You really have to utilize full range of motion, especially when working with the shoulders muscle group. Deltoids, trapezoids, lats, rhomboids. Then your sacrospinalis in middle-back, inside your sapular muscle group you have the infraspinatus and the teres minor/major muscles. They need full range of motion!
Also, another pro tip!
You can literally just dangle on your pull-up bar for 60 seconds - 120 seconds, depending on how long you can go.
This helps train your heart into pushing blood up into your arms while overhead. You don't have to do any repetitions, just dangle there for 60 - 120 seconds, however long you can do so without pain in your shoulders. (If you have pain in your shoulders, you shouldn't be doing pull-ups to begin with, lol. That's doing more harm than help)
Just dangle with your bodyweight each day until the pain goes away.
At 3:12, I noticed that you keep your arms above your head even after a failed repetition.
You are making it harder on yourself by NOT putting your arms down! Let them rest! You have lactic acid build-up with poorly oxygenated blood in your arms, lol!
Put them down to your side for 15 seconds, fling them out, throw around your arms at your side, don't keep them above your head. You're making it harder on yourself!
@@RNG-999 I believe the failed rep was due to an issue in my grip if I remember correctly. Like I said in the beginning I had intended to voice over the entire video. Great tips btw! I appreciate the support, however the way I was always taught to perform pull ups was by keeping the scapular engaged, I do dead hangs on different days as well, not quite at 60 seconds. I’ll probably perform them tonight with my work out though. Who knows maybe I’ll attempt to hold longer than 30 seconds as well!
@@YamabukiBushido I will try to find the peer-reviewed studies for you. Dead hanging is HUGE for increasing your overall reps for pull-ups.
@@RNG-999 I did watch a video about range of motion just because I was curious, it does seem like most people do say to start from a complete dead hang on each rep, so I will definitely try to incorporate it. Video going up soon btw!