@hannahbower2: Sooooo you want to get your pull up or just want to crank out more reps? Here’s a great strategy how!! 👌🏽👌🏽 work the eccentric portion of the pull-up and continuously challenge yourself. Here’s how: whether your working on it vertically or in a parallel position, the principles are the same. Choose one form of progressive overload to focus on and begin increasing intensity weekly or bi weekly. This can be Reps, sets, tempo or adding weight. Stay in each phase till you get it or progress every 1-2 weeks based on schedule 👉🏽Ex 1: reps/sets Phase 1 ( week 1): 3 sets of 2 Phase 2 (week 2): 4 sets of 2 Phase 3 (week 3): 5 sets of 2 Phase 4 (week 4): 3 sets of 3 (repeat. 3x3, 4x3, 5x3) 👉🏽Ex: 2 Tempo Phase 1 ( week 1): regular tempo lower down Phase 2 (week 2): 3 sec lower down Phase 3 (week 3): 4 sec lower down Phase 4 (week 4): 5 sec lower down 👉🏽Ex: 3 adding weight. You can either keep weight consistent, change reps/sets or change weight and keep reps/sets relatively same. Phase 1 ( week 1): body weight Phase 2 (week 2): add 1-2lbs Phase 3 (week 3): add 1-2lbs Phase 4 (week 4): add 1-5lbs Or if you’re someone who’s not super super structured, shoot for just challenging yourself a tiny bit more each time you go to work on them and incorporating one form of progressive overload. Come train with me! Gearing up for a new challenge soon that involves getting better at pull-ups, squats, pushups and deadlifts! First week is free 🥰Link in bio for my app. #pullups #core #getapullup #fitmom #momswholift #getstronger #gym #Fitness #motivation #strength #GymTok #fitnessmotivation #fitnesstips #fitnessroutine #workout

Hannah Bower

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Thursday 06 April 2023 17:46:32 GMT