Fit for You

With Senator Gerard Rennick – I just got recognised as one of their top fans! 🎉

Q&A MAXIMISING PULL-UP PROGRESS

Q. Hi, I want to improve my pull-ups but I'm not sure the best way to do it. I can currently do 4 reps, but my form deteriorates after that. Should I focus on pull-up exercises only, or work on my back more broadly with exercises like Australian pull-ups and negatives?

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Update: With your assistance, I have reached a decision on my training plan. I've been doing in the RR program for several months and plan to keep going. I plan to incorporate GTG by doing 2 pull-ups every hour or so, and remove pull-ups and rows from the RR program. I may try deadhangs to work on forearm strength. I'll update here in a couple of weeks with my results.

A. Hi
I've just seen your message/question
I'm actually currnetly doing a 16 week chin program. I'm using one that the 'late' Charles Poloquin designed and has prescribed.
I've struggled with chins for a long time, and thought giving this a go would be good
It has timed negative/positive reps, and it has 4 phases, each 4 weeks, it also includes other upper body exercises throughout the 16 weeks program. So, apart from addressing back strength for chins you another 2/3 days of exercise, only areas not on the program are legs and shoulders, so I add them myself

If you would like to know the full details of the program, please feel free to contact me
I'll keep you posted on my/our (one of my clients is doing it too) progress
Regards

Phil Cordell : Fit for You

Q & A LIFTING FOR REPS ? OR RESISTANCE ?

Q. I am a lifter of 5-6 ish months and my lifts are still going up, am I enough past the noob gain phase as to where all my lift improvements can be attributed to muscle gain? I am only improving by ~1 rep per sets per exercise as compared to the first two months where I would improve by ~2 reps per set per exercise

I get at least 7 hours of sleep a day, I eat in what should be a surplus (3500 kcal, 6'2" 155 lbs), and I eat lots of protein (~170g/day) and train 6 days a week, it feels like Im doing it all right

A. Hi

How you train, or how you put a training program together, depends on your goal ! As you've indicated, you want to increase size, you have to be able to increase your strength (the resistance you can handle), your reps may increase which will improve endurance at that weight.

As a beginner, I'd suggest work in a range between 8-10 reps, when you can do 10 perfect form reps confidently, increase the weight slightly so you can only do 7 or 8 reps, and carry on

Feel free to get back to me with your progress

Phil Cordell : Fit for You

A handy sub 30 min training session for your legs, this video was made some years ago, just dug it out !!

10 > 1

10 down to 1, leg session A quick, sub 30 min training session for your legs