![]() ![]() So with dead hangs your lat workout might be to do 10 sets of dead hang, each for 30 seconds. A “set” of dead hang “reps” just means hanging from the bar for 20-30 seconds or as long as you can. It only has the name “dead hang” to indicate that there is no motion, its an isometric exercise. Despite the name, you will work *really* hard in this exercise. Strength training is all about progressions, that is, a sequence of exercises that get progressively more difficult until you reach your goal. In that case, this “dead hang” exercise is a great way to build up strength so that you can start doing the ‘walk the planks’ and then ultimately build up to doing real pullups. If your bodyweight is very high or your lats relatively weak, even doing the below “walk the plank” exercise will be too difficult. First though, lets cover two basic exercises you will need to know to do the chair method, increase your pullup program – “ walk the planks” and the “ dead hang“. I will cover how to do the first two because you can do them anywhere with no equipment or very cheap equipment. ![]() We will use this fact to help us build up to doing eight pullups. ![]() A chin-up is done with you palms facing you – these are easier. A pullup is when your palms point away from your face, these are hard. Some important terminology before we start. To lose that fat, use my free custom meal planner where you can set up an account and make a meal plan optimal for fat loss in under 90 seconds – its the best meal planner in the world and I’m not saying that just because I designed it :) Losing fat is 90% nutrition and 10% cardio. The #1 way to make pullups easier is to weigh less! Every pound of fat is a boat anchor holding you tightly to the earth. There are lots of reasons to get leaner and lose fat and I’m about to give you another one. ![]()
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