This type of workout is great to increase the time under tension however it should only be done for 3 weeks MAXIMUM since you are going beyond failure (adding negatives after your slow chin ups). :). I really appreciate how you react to your readers’ comments (in this case mine)! During chin ups, I lift myself up fast, and lower myself (negative part) in a controlled but not SLOW fashion. Just be prepared to eat a lot of food and get tons of sleep – this type of training requires you to prioritize recovery highly. Time under tension is basically how long time you spend on a repetition. To give you an idea of how I applied time under tension to my close grip chin up training, read the excerpt from my PDF-Guide How to Build a Powerful Back: If you are at the level where you can easily do 12-15 chin ups you can consider to do one of the following workouts that I have used with great success…, During this workout you perform 3 sets of chin ups 3 times a week. In your first workout, aim for about 3-4 seconds on the negative part of the lift. I would be obliged if you could post a reply to this. For working out on back, according to your article, I do not need to do any other exercise apart from chin ups. I promised him to get this done, so here it is. To answer my reader’s question: I train with a normal time under tension. So your first chin up workout could look similar to this: Set 3: 5 repetitions, 4 second negatives + 2 negatives after failure. Currently I can do 13 chinups at max. But after a point I got confused as I stopped gaining much muscles and have no idea whatsoever on how to get more lean muscles. Let’s assume that you can max out 15 chin ups with a regular tempo on your repetitions. Build up your strength until you can perform 3 sets of 8 repetitions with 8 second negatives. Also experiment with thick bars during this phase. BTW: I can’t receive your PDF as I have already signed up for the newsletter. They work the same muscles so it will be very hard to do 3 sets with 30 sec rest between with 20 reps with 15 kg. Skinny-Fat Success Story: They Didn't Think I Could Get A Summer Body, But I Did! Feel free to switch between pull ups and chin ups but don’t do the superset. The progression is actually quite simple. Your body will require a lot of food and sleep and you will dread just thinking about the next training session, because of the high intensity used. Recently, a reader asked me to write an article about “how fast” I perform my repetitions when I train. Optimal Protein Intake: How Much Protein Do You Really Need? There’s no point in increasing it if you can barely do 5 chin ups with a regular time under tension. Therefore, I recommend that you only do it 2-3 weeks at a time to bring up lacking muscle groups. To do this, take about 50-60 % of your maximum repetitions – in this case that would be 8 chin ups. At this point, you should have trained for at least 2-3 weeks, and I recommend you to stop and return to your regular training routine. Thanks for the article Oscar. As you can see in my PDF-Guide, I recommend you to get strong enough to perform 12-15 chin ups BEFORE you play around with time under tension. Use the time under tension technique (TUT) so you can get more out of your reps and grow your muscles by slowing down your reps to maximize the time your muscles spend under stress. So my first question – In what sequence among the three tecniques mentioned above should I increase my difficulty (not only for back or chest, but for all the parts), so as to move on to the advanced exercises? During TUT workouts, you lengthen each phase of … All I thought that so as to increase my level, I need to start working out on more difficult exercises like in back n shoulders (muscle ups and handstand pushups) etc.
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