SRL Archive - NOTA

Just need it because cant go more than 10, and i keep doing and im not improving, im kinda need to stay in shape for my work.
i would like to hear someone who know, and please dont troll here.

Helium balloons! Did wonders for me.

But seriously the only way to improve is to train. I do not suggest pull ups though. I suggest looking around body building forums if you want to increase your strength, even if you don't want to body build. They know the fastest way to become stronger.

put your right arm up on the bar and grab your right arm with your left and jump up to where yours at the top and go down to a 90 degree angle and go back up. then switch arms. then use both and always go to 90 degrees and no more no less. otherwise youre wasting energy and not gaining as much

Pull-up are gonna require a lot more power then similar exercises. I'd personally recommend starting out with a few repetitions of push-ups every so many hours per day. You don't have to do many per session, just be frequent about it.

What I do in the morning is 20 push-ups, sit up straight, do some stretching and let my arms rest a bit, then do 20 more. In the end I'll do around 20 in the morning, and every 3 or 4 hours I'll do the process again, making 200+ pushups per day really no hassle at all.

The key is not to wear yourself out all at once. Be patient about it, do just a few until you start feeling some burn then cool down for a couple minutes and repeat the process. You'd be surprised how many you can do total per day with so little effort.

well it depends on what are you going for, for example in tae kwon do or any other explosive sport or work you wont want to get used to a same rithm of work (it has an especific name but ni dont know how to translate it) also do some anaerobic exercise before.

if you only want to get muscles, do some aerobic exercise before doing push ups or weigths.

if you want a very good condition running and swimming its very good.

P.S. and never overexercise, you can start one day doing only 20 push ups, the nextt day 25 . there is a methodoly that is in microcycles, this can be monthly or daily. form exxample start doing 70% of you max efort monday, 100 % tuesday, 85 wednesday, 80 thursday and 70 friday rest for a day and sunday do another exercise like running , or you can rest sunday, and start again monday with the procedure.

you can add more exercises if you feel you can but never over exercise.

srry for my bad english XD

I think you have potential.

On a more serious note, you should ask somewhere else. I am in shape, though I guess I have it naturally, I don't really train or anything.

Pullups you need mainly bicep and back strength, I would recommend Deadlifts as they will release the most growth hormone(ensuring your using the correct technique) , lateral pulldowns will also help alot, train your biceps too, regular barbell curls would be fine. good luck mate.

If you have an android phone I suggest getting the app "Pullups" by Ritrlabs (or something like that);
If you are finding you're maxing at ten what I suggest is do 5 sets of half of your max, so 5 sets of 5. But vary it a bit, start with 4, then go to 6, then 5 etc…
Also, take a 45 second break (pretty much exactly) in between the first and second set, then 60 second breaks between the next sets.

After a few days (with a day break in between), you can bump up your sets to 6 or 7, as well as increasing your reps by a bit.
Source: personal, started at a 13 max, now at 20.

Also that developer has a great pushup app as well, I'm at 50 continuous pushups now!

Okay heres the basic bodybuilding fundamentals.

1. HEAVY = Size + Strength (heavy as in able to do 6-7 rep range)
To reach a stage that causes enough muscle breakdown for repair to occur to make muscles stronger, you will need to do altleast 3 sets of any one exercisex2 minimum.

To increase back (pull ups do back) there are many things you can do.
- Bent over rows (bend your knees, stick your ass out, use a barbell and lift towards your chest.
- Lat pull downs (machined)

Anyway back to how to get more reps, just doing pull ups will gain you more reps, but eventually you will hit a wall, this is where heavy lifting comes into play, as you lift heavy and your body struggles, the body things * **CK, were to weak, lets get stronger* well you could put it that way haha. But just train hard dont give up, always push for that extra rep in your sets. AND EAT ALOT OF PROTEIN, im talking 200g a day, if your serious about growing, but you also need carbs.

Thank you for the tips.