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1/5 Singles and doubles build strength faster than any other rep counts, but these gains are unstable and not supported by muscle growth. 
2/5 Tens rule for pure hypertrophy. Unfortunately, the muscles built with them are not as strong as they look. In addition, 10s make athletes very sore, interfering with other types of training.
3/5 While heavy fives do not build mass as quickly as bodybuilding 10s, the quality of this meat is much higher. We are talking about the finest steak versus a mystery meat.
#StrongEndurance Pullup Program
Developed at a top Eastern European military sport research facility.
Like most of the state-of-the-art “strong endurance” protocols, the following pullup program is “anti-glycolytic.” (1/4)
Developed at a top Eastern European military sport research facility.
Like most of the state-of-the-art “strong endurance” protocols, the following pullup program is “anti-glycolytic.” (1/4)
That means it trains the body to produce less lactic acid.
–Do a set of strict pullups on the minute for 20min.
–Put up 17-22% of your max reps. E.g., if your pullup PR is 20 reps, do sets of 3-4 reps. (2/4)
–Do a set of strict pullups on the minute for 20min.
–Put up 17-22% of your max reps. E.g., if your pullup PR is 20 reps, do sets of 3-4 reps. (2/4)
StrongFirst recommends doing the above protocol once or twice a week in addition to your regular pullup training. (3/4)
