Schwarzenegger's pull-up training rules

★ Posted on 12-20,2024



Pull-ups are the most important means of training the latissimus dorsi muscles. While competing, it became clear to me how important it is to have large, powerful lats in any form. When I stretched my lats, I felt like I was a Big Mac jet (referring to the Boeing 747 series). I think the width of my lats played a big part in my last Mr. Olympia win. Judging from the muscle lines, the strength displayed by the muscles, and the huge muscle mass, my competitors and I are similar. The difference is that the effort I put into training my latissimus dorsi and the results I achieved are truly extraordinary.

Pull-ups will widen the latissimus dorsi and also train the back muscles, but you must understand the difference between the back muscles and the latissimus dorsi. By relying only on your latissimus dorsi, you can have a V-shaped body shape, that is, an inverted triangle body shape with broad shoulders and a slim waist. To build strong back muscles, you have to do bent-over exercises like rowing. Although pull-ups can also train the back muscles in general, they mainly train the latissimus dorsi, followed by the biceps, and then the forearm muscles and chest muscles. Pull-ups are an important indicator of a person's basic physical fitness.

Bodybuilders are very familiar with the wide-grip behind-the-neck pull-up, and many only practice this type of pull-up. In fact, there are many important ways to practice pull-ups. Wide-grip pull-ups can work out the upper part of your latissimus dorsi muscles. In order to maximize the stretching and contraction of the latissimus dorsi, each pull must be until the back touches the bar, the body must be lowered to the bottom, and the arms must be straight. When doing wide-grip pull-ups, I generally like to only pull them halfway. In fact, full pull-ups are more beneficial to the overall development of the latissimus dorsi muscles.

In order to stimulate the latissimus dorsi muscles from all angles, chest pull-ups are also a good exercise. When doing chest pull-ups, for best results, you must pull up to your chest so that your latissimus dorsi can fully contract. And many bodybuilders only pull up their chins. You know, only by pulling it to the chest can you develop the latissimus dorsi to the maximum extent and carve out muscle lines.

When doing pull-ups, the closer the grips of the hands are, the further downward the stimulation to the latissimus dorsi will be, and the stimulation to the serratus anterior muscle will beThe greater the excitement. Regardless of whether the grip is wide or narrow, each exercise must fully stretch and contract the latissimus dorsi, lowering it to the lowest point, and pulling it upward to the chest (of course you cannot pull it behind the neck when you have a narrow grip). You can do many sets of pull-ups, starting with a wide grip, then gradually narrowing the grip with each set, and ending with a narrow grip.

Pull-ups with an underhand grip can train the biceps. The grip is very narrow, and once you practice this movement you will be surprised how much stimulation it gives to the biceps.

Some bodybuilders can do one-arm pull-ups, which is not easy. Franco Columbus can do one-arm pull-ups while hanging in the air. Weak people like us can only do "one-arm pull-ups" on the joint equipment with the equipment for pulling down the arms. Even so, the effect is quite good. The latissimus dorsi can be stretched to the maximum extent, and the chest muscles can also help. Then pull the lever to the lowest position. Rope climbers have great lats, running from the shoulders to the waist and bulging outward. The rope climb with alternating arms is actually a variation of the one-arm pull-up.

There is also a wide-grip pull-up. When pulling up, the body leans back and is pulled up to the waist. At this time, the body should lean back as much as possible, almost parallel to the ground, as if doing barbell rowing exercises. This exercise is very effective because it combines rowing with pull-ups, which exercises both the latissimus dorsi and back muscles.

The simplest equipment used to do pull-ups is the horizontal bar. The other is a bar with an inverted V-shaped handle, used for pull-ups with a narrow grip (hands 20-25 cm apart). There is also a horizontal bar with both ends hanging down at a 45-degree angle. It is very comfortable to hold both ends with a wide grip, and the wrist and forearm are in a straight line. If you use a horizontal bar, it is easy to hurt your wrists if you hold it wide.

If you can’t do a few pull-ups, you can start with pull-ups with both arms. You can start with a lighter weight and gradually increase the weight. When the weight you are practicing is about the same as your body weight, you can directly practice pull-ups. Remember, when you can pull down 8 times with your body weight on the equipment, you should switch to doing pull-ups on the horizontal bar.

When you start practicing pull-ups, of course you have to determine the load on your latissimus dorsi, such as 50 pulls as prescribed. The first time you pulled 10 with all your might. The second time you worked hard to make 8. OK, you've done 18. If you can pull 5 the third time, you have done 23. Just keep doing this, even if you do it 20 times, you still have to complete the quota.

This is how I practice pull-ups. This method of mine was very successful. Obviously, it's more difficult for heavier people to do pull-ups because there's more gravity to overcome.

When you can do 10-12 pull-ups (whether with a wide grip, a narrow grip or an underhand grip), you should hang some weights around your waist to practice. This is when the lats really start to grow. If you can do 12 pull-ups without hanging weights, you may only be able to do 10 with a 4.5kg weight. Practice until you can do 12 reps again, then increase the hanging weight to9kg. Cycle forward. Some bodybuilding masters I know can do pull-ups with weights of 23, 27, 32 or even 37 kilograms. Their lats are huge. So I think that when you can do 10-12 pull-ups, you should put some weight on it. If you insist on practicing without heavy objects, you will never achieve breakthrough progress in your latissimus dorsi muscles.

After each set of pull-ups, you should hang on the bar with both hands for a while to stretch and relax your latissimus dorsi muscles. This exercise is very important because it stretches the lats to a degree that cannot be achieved due to movement restrictions during training. No matter what kind of stretching exercise you do, as long as you feel your muscles being stretched to their limit, it will be beneficial to muscle growth.

Use hand straps when doing pull-ups. Put one end of the belt on your hand and the other end on the horizontal bar. This way you can focus on training your lats without having to worry about your hands slipping, and it also allows you to do a few more pulls. If you are doing weight-bearing exercises, you should use hand straps.

When doing pull-ups, be sure to apply anti-slip powder on your hands so that you can improve your ability to grab the bar. By paying attention to these details, you can focus on contracting and stretching the latissimus dorsi muscles to achieve good training results. The article is not original

Pull-ups are the most important means of training the latissimus dorsi muscles. While competing, it became clear to me how important it is to have large, powerful lats in any form. When I stretched my lats, I felt like I was a Big Mac jet (referring to the Boeing 747 series). I think the width of my lats played a big part in my last Mr. Olympia win. Judging from the muscle lines, the strength displayed by the muscles, and the huge muscle mass, my competitors and I are similar. The difference is that the effort I put into training my latissimus dorsi and the results I achieved are truly extraordinary.

Pull-ups will widen the latissimus dorsi and also train the back muscles, but you must understand the difference between the back muscles and the latissimus dorsi. By relying only on your latissimus dorsi, you can have a V-shaped body shape, that is, an inverted triangle body shape with broad shoulders and a slim waist. To build strong back muscles, you have to do bent-over exercises like rowing. Although pull-ups can also train the back muscles in general, they mainly train the latissimus dorsi, followed by the biceps, and then the forearm muscles and chest muscles. Pull-ups are an important indicator of a person's basic physical fitness.

Bodybuilders are very familiar with the wide-grip behind-the-neck pull-up, and many only practice this type of pull-up. In fact, there are many important ways to practice pull-ups. Wide-grip pull-ups can work out the upper part of your latissimus dorsi muscles. In order to maximize the stretching and contraction of the latissimus dorsi, each pull must be until the back touches the bar, the body must be lowered to the bottom, and the arms must be straight. When doing wide-grip pull-ups, I generally like to only pull them halfway. In fact, full pull-ups are more beneficial to the overall development of the latissimus dorsi muscles.

In order to stimulate the latissimus dorsi muscles from all angles, chest pull-ups are also a good exercise. When doing chest pull-ups, for best results, you must pull up to your chest so that your latissimus dorsi can fully contract. And many bodybuilders only pull up their chins. You know, only by pulling it to the chest can you develop the latissimus dorsi to the maximum extent and carve out muscle lines.

When doing pull-ups, the closer the hands are held, the lower the stimulation to the latissimus dorsi muscle, and the greater the stimulation to the serratus anterior muscle. Regardless of whether the grip is wide or narrow, each exercise must fully stretch and contract the latissimus dorsi, lowering it to the lowest point, and pulling it upward to the chest (of course you cannot pull it behind the neck when you have a narrow grip). You can do many sets of pull-ups, starting with a wide grip, then gradually narrowing the grip with each set, and ending with a narrow grip.

Pull-ups with an underhand grip can train the biceps. The grip is very narrow, and once you practice this movement you will be surprised how much stimulation it gives to the biceps.

Some bodybuilders can do one-arm pull-ups, which is not easy. Franco Columbus can do one-arm pull-ups while hanging in the air. Weak people like us can only do "one-arm pull-ups" on the joint equipment with the equipment for pulling down the arms. Even so, the effect is quite good. The latissimus dorsi can be stretched to the maximum extent, and the chest muscles can also help. Then pull the lever to the lowest position. Rope climbers have great lats, running from the shoulders to the waist and bulging outward. The rope climb with alternating arms is actually a variation of the one-arm pull-up.

There is also a wide-grip pull-up. When pulling up, the body leans back and is pulled up to the waist. At this time, the body should lean back as much as possible, almost parallel to the ground, as if doing barbell rowing exercises. This exercise is very effective because it combines rowing with pull-ups, which exercises both the latissimus dorsi and back muscles.

The simplest equipment used to do pull-ups is the horizontal bar. The other is a bar with an inverted V-shaped handle, used for pull-ups with a narrow grip (hands 20-25 cm apart). There is also a horizontal bar with both ends hanging down at a 45-degree angle. It is very comfortable to hold both ends with a wide grip, and the wrist and forearm are in a straight line. If you use a horizontal bar, it is easy to hurt your wrists if you hold it wide.

If you can’t do a few pull-ups, you can start with pull-ups with both arms. You can start with a lighter weight and gradually increase the weight. When the weight you are practicing is about the same as your body weight, you can directly practice pull-ups. Remember, when you can pull down 8 times with your body weight on the equipment, you should switch to doing pull-ups on the horizontal bar.

When you start practicing pull-ups, of course you have to determine the load on your latissimus dorsi, such as 50 pulls as prescribed. The first time you pulled 10 with all your might. The second time you worked hard to make 8. OK, you've done 18. If you can pull 5 the third time, you have done 23. Just keep doing this, even if you do it 20 times, you still have to complete the quota.

This is how I practice pull-ups. My method is verysuccess. Obviously, it's more difficult for heavier people to do pull-ups because there's more gravity to overcome.

When you can do 10-12 pull-ups (whether with a wide grip, a narrow grip or an underhand grip), you should hang some weights around your waist to practice. This is when the lats really start to grow. If you can do 12 pull-ups without hanging weights, you may only be able to do 10 with a 4.5kg weight. When you practice until you can do 12 reps again, increase the hanging weight to 9 kilograms. Cycle forward. Some bodybuilding masters I know can do pull-ups with weights of 23, 27, 32 or even 37 kilograms. Their lats are huge. So I think that when you can do 10-12 pull-ups, you should put some weight on it. If you insist on practicing without heavy objects, you will never achieve breakthrough progress in your latissimus dorsi muscles.

After each set of pull-ups, you should hang on the bar with both hands for a while to stretch and relax your latissimus dorsi muscles. This exercise is very important because it stretches the lats to a degree that cannot be achieved due to movement restrictions during training. No matter what kind of stretching exercise you do, as long as you feel your muscles being stretched to their limit, it will be beneficial to muscle growth.

Use hand straps when doing pull-ups. Put one end of the belt on your hand and the other end on the horizontal bar. This way you can focus on training your lats without having to worry about your hands slipping, and it also allows you to do a few more pulls. If you are doing weight-bearing exercises, you should use hand straps.

When doing pull-ups, be sure to apply anti-slip powder on your hands so that you can improve your ability to grab the bar. By paying attention to these details, you can focus on contracting and stretching the latissimus dorsi muscles to achieve good training results. The article is not original

Pull-ups are the most important means of training the latissimus dorsi muscles. While competing, it became clear to me how important it is to have large, powerful lats in any form. When I stretched my lats, I felt like I was a Big Mac jet (referring to the Boeing 747 series). I think the width of my lats played a big part in my last Mr. Olympia win. Judging from the muscle lines, the strength displayed by the muscles, and the huge muscle mass, my competitors and I are similar. The difference is that the effort I put into training my latissimus dorsi and the results I achieved are truly extraordinary.

Pull-ups will widen the latissimus dorsi and also train the back muscles, but you must understand the difference between the back muscles and the latissimus dorsi. By relying only on your latissimus dorsi, you can have a V-shaped body shape, that is, an inverted triangle body shape with broad shoulders and a slim waist. To build strong back muscles, you have to do bent-over exercises like rowing. Although pull-ups can also train the back muscles in general, they mainly train the latissimus dorsi, followed by the biceps, and then the forearm muscles and chest muscles. Pull-ups are an important indicator of a person's basic physical fitness.

​Bodybuilders are familiar with the wide-grip behind-the-neck pull-up, and many only perform this type of pull-up. In fact, there are many important ways to practice pull-ups. Wide-grip pull-ups can work out the upper part of your latissimus dorsi muscles. In order to maximize the stretching and contraction of the latissimus dorsi, each pull must be until the back touches the bar, the body must be lowered to the bottom, and the arms must be straight. When doing wide-grip pull-ups, I generally like to only pull them halfway. In fact, full pull-ups are more beneficial to the overall development of the latissimus dorsi muscles.

In order to stimulate the latissimus dorsi muscles from all angles, chest pull-ups are also a good exercise. When doing chest pull-ups, for best results, you must pull up to your chest so that your latissimus dorsi can fully contract. And many bodybuilders only pull up their chins. You know, only by pulling it to the chest can you develop the latissimus dorsi to the maximum extent and carve out muscle lines.

When doing pull-ups, the closer the hands are held, the lower the stimulation to the latissimus dorsi muscle, and the greater the stimulation to the serratus anterior muscle. Regardless of whether the grip is wide or narrow, each exercise must fully stretch and contract the latissimus dorsi, lowering it to the lowest point, and pulling it upward to the chest (of course you cannot pull it behind the neck when you have a narrow grip). You can do many sets of pull-ups, starting with a wide grip, then gradually narrowing the grip with each set, and ending with a narrow grip.

Pull-ups with an underhand grip can train the biceps. The grip is very narrow, and once you practice this movement you will be surprised how much stimulation it gives to the biceps.

Some bodybuilders can do one-arm pull-ups, which is not easy. Franco Columbus can do one-arm pull-ups while hanging in the air. Weak people like us can only do "one-arm pull-ups" on the joint equipment with the equipment for pulling down the arms. Even so, the effect is quite good. The latissimus dorsi can be stretched to the maximum extent, and the chest muscles can also help. Then pull the lever to the lowest position. Rope climbers have great lats, running from the shoulders to the waist and bulging outward. The rope climb with alternating arms is actually a variation of the one-arm pull-up.

There is also a wide-grip pull-up. When pulling up, the body leans back and is pulled up to the waist. At this time, the body should lean back as much as possible, almost parallel to the ground, as if doing barbell rowing exercises. This exercise is very effective because it combines rowing with pull-ups, which exercises both the latissimus dorsi and back muscles.

The simplest equipment used to do pull-ups is the horizontal bar. The other is a bar with an inverted V-shaped handle, used for pull-ups with a narrow grip (hands 20-25 cm apart). There is also a horizontal bar with both ends hanging down at a 45-degree angle. It is very comfortable to hold both ends with a wide grip, and the wrist and forearm are in a straight line. If you use a horizontal bar, it is easy to hurt your wrists if you hold it wide.

If you can’t do a few pull-ups, you can start with pull-ups with both arms. You can start with a lighter weight and gradually increase the weight. When the weight you are practicing is about the same as your body weight, you can directly practice pull-ups. Remember, when you can pull down with your body weight 8 times on the machine, you should change toI went to the horizontal bar to practice pull-ups.

When you start practicing pull-ups, of course you have to determine the load on your latissimus dorsi, such as 50 pulls as prescribed. The first time you pulled 10 with all your might. The second time you worked hard to make 8. OK, you've done 18. If you can pull 5 the third time, you have done 23. Just keep doing this, even if you do it 20 times, you still have to complete the quota.

This is how I practice pull-ups. This method of mine was very successful. Obviously, it's more difficult for heavier people to do pull-ups because there's more gravity to overcome.

When you can do 10-12 pull-ups (whether with a wide grip, a narrow grip or an underhand grip), you should hang some weights around your waist to practice. This is when the lats really start to grow. If you can do 12 pull-ups without hanging weights, you may only be able to do 10 with a 4.5kg weight. When you practice until you can do 12 reps again, increase the hanging weight to 9 kilograms. Cycle forward. Some bodybuilding masters I know can do pull-ups with weights of 23, 27, 32 or even 37 kilograms. Their lats are huge. So I think that when you can do 10-12 pull-ups, you should put some weight on it. If you insist on practicing without heavy objects, you will never achieve breakthrough progress in your latissimus dorsi muscles.

After each set of pull-ups, you should hang on the bar with both hands for a while to stretch and relax your latissimus dorsi muscles. This exercise is very important because it stretches the lats to a degree that cannot be achieved due to movement restrictions during training. No matter what kind of stretching exercise you do, as long as you feel your muscles being stretched to their limit, it will be beneficial to muscle growth.

Use hand straps when doing pull-ups. Put one end of the belt on your hand and the other end on the horizontal bar. This way you can focus on training your lats without having to worry about your hands slipping, and it also allows you to do a few more pulls. If you are doing weight-bearing exercises, you should use hand straps.

When doing pull-ups, be sure to apply anti-slip powder on your hands so that you can improve your ability to grab the bar. By paying attention to these details, you can focus on contracting and stretching the latissimus dorsi muscles to achieve good training results. The article is not original

Pull-ups are the most important means of training the latissimus dorsi muscles. While competing, it became clear to me how important it is to have large, powerful lats in any form. When I stretched my lats, I felt like I was a Big Mac jet (referring to the Boeing 747 series). I think the width of my lats played a big part in my last Mr. Olympia win. Judging from the muscle lines, the strength displayed by the muscles, and the huge muscle mass, my competitors and I are similar. The difference is that the effort I put into training my latissimus dorsi and the results I achieved are truly extraordinary.

Pull-ups will widen the latissimus dorsi muscles and also train the back.muscle group, but you must understand the difference between the back muscle group and the latissimus dorsi. By relying only on your latissimus dorsi, you can have a V-shaped body shape, that is, an inverted triangle body shape with broad shoulders and a slim waist. To build strong back muscles, you have to do bent-over exercises like rowing. Although pull-ups can also train the back muscles in general, they mainly train the latissimus dorsi, followed by the biceps, and then the forearm muscles and chest muscles. Pull-ups are an important indicator of a person's basic physical fitness.

Bodybuilders are very familiar with the wide-grip behind-the-neck pull-up, and many only practice this type of pull-up. In fact, there are many important ways to practice pull-ups. Wide-grip pull-ups can work out the upper part of your latissimus dorsi muscles. In order to maximize the stretching and contraction of the latissimus dorsi, each pull must be until the back touches the bar, the body must be lowered to the bottom, and the arms must be straight. When doing wide-grip pull-ups, I generally like to only pull them halfway. In fact, full pull-ups are more beneficial to the overall development of the latissimus dorsi muscles.

In order to stimulate the latissimus dorsi muscles from all angles, chest pull-ups are also a good exercise. When doing chest pull-ups, for best results, you must pull up to your chest so that your latissimus dorsi can fully contract. And many bodybuilders only pull up their chins. You know, only by pulling it to the chest can you develop the latissimus dorsi to the maximum extent and carve out muscle lines.

When doing pull-ups, the closer the hands are held, the lower the stimulation to the latissimus dorsi muscle, and the greater the stimulation to the serratus anterior muscle. Regardless of whether the grip is wide or narrow, each exercise must fully stretch and contract the latissimus dorsi, lowering it to the lowest point, and pulling it upward to the chest (of course you cannot pull it behind the neck when you have a narrow grip). You can do many sets of pull-ups, starting with a wide grip, then gradually narrowing the grip with each set, and ending with a narrow grip.

Pull-ups with an underhand grip can train the biceps. The grip is very narrow, and once you practice this movement you will be surprised how much stimulation it gives to the biceps.

Some bodybuilders can do one-arm pull-ups, which is not easy. Franco Columbus can do one-arm pull-ups while hanging in the air. Weak people like us can only do "one-arm pull-ups" on the joint equipment with the equipment for pulling down the arms. Even so, the effect is quite good. The latissimus dorsi can be stretched to the maximum extent, and the chest muscles can also help. Then pull the lever to the lowest position. Rope climbers have great lats, running from the shoulders to the waist and bulging outward. The rope climb with alternating arms is actually a variation of the one-arm pull-up.

There is also a wide-grip pull-up. When pulling up, the body leans back and is pulled up to the waist. At this time, the body should lean back as much as possible, almost parallel to the ground, as if doing barbell rowing exercises. This exercise is very effective because it combines rowing with pull-ups, which exercises both the latissimus dorsi and back muscles.

The simplest equipment used to do pull-ups is the horizontal bar. The other is a bar with an inverted V-shaped handle, used for a narrow grip (hands 20-25 cm apart)Pull-ups. There is also a horizontal bar with both ends hanging down at a 45-degree angle. It is very comfortable to hold both ends with a wide grip, and the wrist and forearm are in a straight line. If you use a horizontal bar, it is easy to hurt your wrists if you hold it wide.

If you can’t do a few pull-ups, you can start with pull-ups with both arms. You can start with a lighter weight and gradually increase the weight. When the weight you are practicing is about the same as your body weight, you can directly practice pull-ups. Remember, when you can pull down 8 times with your body weight on the equipment, you should switch to doing pull-ups on the horizontal bar.

When you start practicing pull-ups, of course you have to determine the load on your latissimus dorsi, such as 50 pulls as prescribed. The first time you pulled 10 with all your might. The second time you worked hard to make 8. OK, you've done 18. If you can pull 5 the third time, you have done 23. Just keep doing this, even if you do it 20 times, you still have to complete the quota.

This is how I practice pull-ups. This method of mine was very successful. Obviously, it's more difficult for heavier people to do pull-ups because there's more gravity to overcome.

When you can do 10-12 pull-ups (whether with a wide grip, a narrow grip or an underhand grip), you should hang some weights around your waist to practice. This is when the lats really start to grow. If you can do 12 pull-ups without hanging weights, you may only be able to do 10 with a 4.5kg weight. When you practice until you can do 12 reps again, increase the hanging weight to 9 kilograms. Cycle forward. Some bodybuilding masters I know can do pull-ups with weights of 23, 27, 32 or even 37 kilograms. Their lats are huge. So I think that when you can do 10-12 pull-ups, you should put some weight on it. If you insist on practicing without heavy objects, you will never achieve breakthrough progress in your latissimus dorsi muscles.

After each set of pull-ups, you should hang on the bar with both hands for a while to stretch and relax your latissimus dorsi muscles. This exercise is very important because it stretches the lats to a degree that cannot be achieved due to movement restrictions during training. No matter what kind of stretching exercise you do, as long as you feel your muscles being stretched to their limit, it will be beneficial to muscle growth.

Use hand straps when doing pull-ups. Put one end of the belt on your hand and the other end on the horizontal bar. This way you can focus on training your lats without having to worry about your hands slipping, and it also allows you to do a few more pulls. If you are doing weight-bearing exercises, you should use hand straps.

When doing pull-ups, be sure to apply anti-slip powder on your hands so that you can improve your ability to grab the bar. By paying attention to these details, you can focus on contracting and stretching the latissimus dorsi muscles to achieve good training results.

❋ Tags: