Monday, December 2, 2013

How To Do 50 Pull-Ups In One Workout - Muscle Endurance, Hypertrophy, and Heart

The first aspect of conquering said colossal amount of repetitions is to let the idea slither around your brain and solidify so that you know what will be coming in the workout. There's a different mindset for lower reps and higher reps. The more reps you choose to do, the more breathing plays a role in aiding you get those reps. In the middle of a set, it can be easy to loose focus. On each lift there is an eccentric part and a concentric part. Once you've hit the eccentric, you have no choice but to hit the concentric - but if you hesitate, you lose momentum, and it will either end the set for you, or drain your strength and energy, limiting your amount of reps.

When I Squat or Deadlift at my heaviest weights, I need to internally tell myself, "Up!". One would think that the direction to move is obvious and couldn't possibly need a cue, but when lifting your heaviest, your mind is highly fallible. There is only folly in thinking that you are perfect. Humans have demonstrated that every single one of their senses can malfunction, or pick up false senses. We tell ourselves we won't quit when things get tough, but when they get tough, you may not be able to silent the voice telling you to stop or your body will break. I don't need the "Up!" cue on pull-ups or push-ups, but you may find it useful.

One of the main components of doing this volume is knowing when you're fresh again after a set is complete. I have noticed that if you do two sets back to back with not enough rest, and it's very taxing on you, then by doing that 2nd set too soon without any rest, you may blow out a muscle, leaving you unable to get the volume you were attempting to attain. Stretching before all the reps are done is something else you must be cautious of. Too much of a stretch will almost tell your muscles that it's OK to relax, and that you no longer need them to be taut.

Just as in weight lifting the idea of keeping a vertical bar path also applies in pull-ups. Once you've grabbed the bar, you can set your back and chest to any angle you choose, and what you should be looking for is the groove that requires the least amount of effort because it is there in that groove that you'll get the most reps, and by doing more reps than you would have been able to initially, you'll experience working the muscles to a greater degree, and you'll have more muscle endurance.

Failure can play mind games on you, and can defeat you entirely. Dealing with failure is a slippery slope. You do not want to fail as it will lower your confidence, and yet never failing is evidence you never tried 'that' hard. So ideally we fail from time to time, but not too consistently or it'll drive the fire out of our bellies. To better avoid failure, taking a wide perspective of the workout and the workouts for the rest of the week will allow you to know what has to be accomplished. If you're doing a routine where there are 10 lifts in one session, you cannot drain yourself of strength and energy entirely before the 10th lift. You need to know how much fuel to keep in the gas tank.

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