A body weight movement for increased muscle mass? With all of this hype of lifting heavy weights to gain muscle mass you may be wondering if this is possible. Well, in short, yes. You better believe it!
Give It A Shot
Think about it, if you weigh 150 lbs and you have a weak upper body, by doing pull ups your body has to adapt to this stimuli by developing a stronger upper body to handle this load. If you consistently do pull ups, about 30 chin ups a day, broken down into however many sets it takes to accomplish the rep count and then increasing the total rep count once 30 pull ups becomes easy, you’ll see serious upper body muscle development! Look at gymnasts, they’re on pull up bars and rings nearly every day, and they all have proportionally larger upper body muscles! So, definitely do pull ups (Palms facing away from you), and also do chin ups (palms facing you).
How You Do It
Start from a dead hang, engage your lats by contracting them, and begin to pull your body up, once the angle in your arm breaks 90 degrees you’ll engage your biceps more. Keep pulling up until your head is over the bar preferably your nose, for chin-ups you'll pull up until your chin is over the bar – hence chin-up – do this for every rep. That’s the proper form for a strict pull up/chin up. Don’t swing to gain momentum between reps, and keep kipping to a minimum…but that’s a topic for another time.
A Crucial Piece Of Equipment
We suggest that if you can do 10 pull ups, investing in a weighted dip belt and adding some weight to do weighted pull ups. This will allow you to further your muscle gain potential!
Prepare yourself for much gains!
Your body has to adapt to this stimuli by developing a stronger upper body to handle this load.
- Muscle Size
- Strength Development
- Tips
- Weight Training
