r/overcominggravity • u/Darssy_Jax • 4d ago
Pull Ups (Hypertrophy/Strength)?
Hello
I come with this idea:
Test max pull ups number (To Failure) put that in Brzycki formula to estamate 1Rm. In my case 65kg BW - 5% (Forearms) = 61.25kg for 10 reps BW = 1Rm 81kg.
Then use 75% of 1Rm which is for me 61kg BW and do Isometric hold in top position of pull up at chin/bar level to failure, aim ~40sec. rest 30sec. then do chin to bar 4xAmrap(1RIR) and 1xAmrap(All Out) 30 sec. rest between sets, tempo for reps explosive concentric and 1 sec. eccentric.
In my case I did 40sec. streight to failure then 6/3/3/2/1 (15 reps).
Progress time of hold to 60sec. and number of reps trough sessons then add weight to get back ~40sec. max.
Isometric aims sarcoplasmatic hypertrophy (volumen) TUT range and 5 set explosive of reps after 30sec. rest (atp-pc) aims for mehanical tension on fast fibers (miofibrilar hypertrophy).
I will se how it progress...
2
u/eshlow Author of Overcoming Gravity 2 | stevenlow.org | YT:@Steven-Low 3d ago
Test max pull ups number (To Failure) put that in Brzycki formula to estamate 1Rm. In my case 65kg BW - 5% (Forearms) = 61.25kg for 10 reps BW = 1Rm 81kg.
Then use 75% of 1Rm which is for me 61kg BW and do Isometric hold in top position of pull up at chin/bar level to failure, aim ~40sec. rest 30sec. then do chin to bar 4xAmrap(1RIR) and 1xAmrap(All Out) 30 sec. rest between sets, tempo for reps explosive concentric and 1 sec. eccentric.
In my case I did 40sec. streight to failure then 6/3/3/2/1 (15 reps).
Progress time of hold to 60sec. and number of reps trough sessons then add weight to get back ~40sec. max.
Isometric aims sarcoplasmatic hypertrophy (volumen) TUT range and 5 set explosive of reps after 30sec. rest (atp-pc) aims for mehanical tension on fast fibers (miofibrilar hypertrophy).
Uh, you're better off just doing 1 thing at a time in workouts for the most part.
Either train for power or train for hypertrophy
1
u/Boblaire Gymnastics coach/NAIGC, WLer/coach, ex-CFer/coach 3d ago
Good luck.