HOLY COW!
I just committed a grave sin of omission in my "sin of omission #4" post. Talk about ironic.
PULL UPS. You have got to include pull-ups in your programming. I don't care if they're inverted rows or band-assisted pull ups to begin with, you have got to pull.
And if you can perform some bodyweight pull-ups, make sure you perform "dead-hang" pull-ups for the best effect. Full arm extension, pronated grip, no momentum (dangerous "kipping"), pull up to chin, return to bottom with full ROM.
If you can't perform at least 5 strict pull-ups, start by doing "ladders" in between sets during other body part workouts. For example, do a set of biceps work, then do one pull-up. Do another set of biceps work, then do 2 pull-ups. Continue this way during the workout until you can't perform a good last rep. Then you're done.
Over time, you'll get stronger.
Reality Bites(1994)
Leilana: Can you define irony?
Troy Dyer: It's when the actual meaning is the complete opposite from the literal meaning.
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