Primary goal: build-up of muscle mass
A type: for a specific muscle group
Level of training: RЅR ° C ‡ ‰ ReRЅR ° SЋS PEP number
Number of workouts per week: 4
Necessary equipment: other
Audience: men and women
Author: Eric Brown
Pulling up and push-ups on the uneven bars are an underestimated, but very important exercise with a body weight. In the proposed 18-week protocol, a special training day is allocated for them.
What would you say if I had promised that this pair of exercises would radically change the upper part of your body? What if I say that these two movements have been the foundation of training since time immemorial and have produced excellent results?
Probably, you will think that this is like another advertising move. But I assure you, it's all true. Tightening and push-ups on the uneven bars is the key to creating the ideal muscles of the upper body.
The focus is pull-ups and push-ups
In a constantly hurrying fitness community, no one wants to rely on hard work to achieve the goals. Many guys want to have pumped and embossed back, chest and arms muscles. The problem is that these guys are looking for short cuts to achieve this goal.
Illiterate training schedules, too much training volume, avoidance of progressive overload are the three main reasons for failure. The standard program consists of bench press on a horizontal bench, bench on both inclined benches, bench in the simulator, dumbbell information and crossover on the cable. All exercises are performed in one day with an abnormal load volume, and for a full-fledged development of the upper body this strategy is not suitable.
When there are too many drop-sets and forced repetitions in your training, you have a recipe for a complete failure in your hands. I know that many guys who perform these exercises every week end up with a broken trough – they have a broad chest, but even without a hint of relief.
I like to study other sports disciplines. In every sport there is a part of the body that is ahead of all the rest because of the specifics of the training process. The sprinters are the best on the planet muscles of the buttocks and the back of the thigh. Skaters and bicyclists-sprinters can boast of quadriceps, which many bodybuilders can only dream of. And the men gymnasts are like superheroes with fantastic muscles of the upper body! As far as I know, these guys carry out thrusts and presses with a huge number of variations on the topic of pull-ups and push-ups on the uneven bars.
In my opinion, pull-ups and push-ups on the uneven bars are the best exercises for the upper body. Pull-ups and push-ups have always been the basis of my training, but, as a rule, they were only some part of the training session. Last year, I had an idea, but what if I only dedicate a single day to pull-ups and push-ups? The very thought of this acted on me inspiringly, like Ray Lewis (legendary defender Baltimore Ravens) starts the crowd before the next NFL cut.
The results were stunning. I allocated a separate day for pull-ups and push-ups, and even before I realized this, I created a strong and muscular upper body.
Pulling up and push-ups with weights and heavy load caused my muscles to grow. A massive chest, a much broader back and powerful arms – such were the results of a change in the training program. Performing these exercises on a single day with the optimal frequency and in combination with my training protocol, plus a progressive overload, and my upper body began to grow, like a leap.
I also noticed that simultaneously with the improvement of results in pull-ups and push-ups, my strengths in other press and traction movements grew. But enough about me, because now it's your turn to build muscle.
Below I will describe the basic protocol of pull-ups and push-ups, designed for 18 weeks. It will help you stay on course. And, please, remember another very important moment. Today you very often promise incredible results in the shortest possible time. Cubes of the press for 4 of the week, a massive chest for 60 days, and similar advertising nonsense. I do not promise anything, and I do not support such a policy.
For real results, time is needed, multiplied by effort. The only thing I can promise will be hard. If you can follow this protocol of pull-ups and push-ups, you will become stronger and muscular in the shoulders, back and chest in 18 weeks. I do not know how radical the changes will be, because everyone responds to training incentives in their own way, and the diet of all is different. But you definitely will make a step forward, you can not doubt it.
You will pull yourself up and push yourself to the specially designated days for all 18 weeks. These days will be devoted entirely to pull-ups and push-ups. The schedule is based on the basic scheme of Legs-Jima-Traction. The weekly plan will look like this:
- Monday: pull-ups and push-ups on uneven bars
The first thing you need to get a belt for push-ups. Remember, the progressing overload is the most important component of successful training. We will not do all these complex movements that the gymnasts sharpen day after day, so your task is to add weight or work faster. Once you finish the workout, after completing all the repetitions, increase the load. Push-ups with their own weight scheme 5×10 will help lay the foundation, from which you need to push off, so as not to become a mediocre powerlifter.
During the first three weeks in pull-ups and push-ups, you will use the basic 5×5 scheme. Remember that 5×5 offers you two options. You can slightly increase the weight in each set, and you can use the same weight in each round, even if you start with body weight.
The second three-week block assumes an increase in volume using the basic scheme 5×10. Again, you can slightly increase weight in each approach or work with the same load, even if it's body weight. Also you have to unite traffic in supersets, but with a little more rest than in traditional supersets.
In the 5×5 scheme, you start with pull-ups, rest 1 minute, press-out, and then take an 2-minute pause before the next round begins. In the scheme 5×10, you rest 45 seconds before push-ups, and 90 seconds before the start of a new round.
The third phase of the protocol involves performing pull-ups and push-ups in the style of OP-21 (rest-pause) according to the scheme 7×3 or 6×5. Please read the article about OP-21 for a better understanding of the basic principles of this protocol.
- Weeks 1-3: 5×5 – pull-ups and push-ups, rest 1 minute between exercises and 2 minutes between approaches.
Simplicity is the key to success. When everything becomes too complicated, it is common for a person to lose concentration and to abandon what has been started. Due to the simplicity of these schemes, you will begin to improve the upper part of your body.
Pull-ups and push-ups are basic exercises that are ideal for developing the muscles of the chest, back and shoulder girdle. All you need is to record the working weight / repeat and move forward.
Eat according to set goals, if you want to burn fat or gain muscle mass. You will train hard enough – you can also create the body of a superhero. But do not forget that for such a body you need strong wheels.
People are afraid and respect heroes like Batman. And they laugh at characters like Johnny Bravo. His feet are only suitable for cleaning kitchen pipes. Do not complicate and move forward!
Please explain: "5×5 – pull-ups and push-ups, rest 1 minute between exercises and 2 minutes between approaches": 5 pull-up + 5 push-ups is the 1 approach? E. All such (5 + 5) x 5? Thank you
5 * 5 is the 5 approach for 5 repetitions, and 5 * 10 is the 5 approach for 10 repetitions, right I understand?
Tell me that if I can not perform 5 pull-ups on 5, and the bars are obtained. What do I do after the first stage, because there will already need to pull up 5×10.
Explain please – do I add weight every day or every week?
Weight should be added when it turns out to execute the planned number of repetitions in each approach. For example, if you get all five repetitions in each approach in the 5×5 schema and you still have strength, then you need to add weight in the next workout.
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