MilitaryForums.co.uk

One of the instructors at the gym i go to saw me doing pull ups, i told him about training for prmc and he told me a really good way to increase the reps.

Basically you do max reps and when you cant do anymore you stand on a chair and hold on to the bar so that you are in the "up" part of the pull up, then you lower yourself down as slowly as possible stopping a couple of times on the way down for a couple of seconds. He said i should do this twice after each set and do three sets three times a week.

The idea is that by lowering yourself slowly, the muscles used in the process become used to the fatigue that it induces, so that your maximums increase because your muscles are less tired by lowering yourself so you have more energy to pull yourself up with.

Hope thats understandable, its quite hard to explain!

Negative reps I think they call them in weight lifting. You could also try assisted reps.

yeah, negatives are a good finisher after a set of chinups. try and go down to lockout in 10seconds

If you're going to failure, followed by negative reps, after the first set, how many reps are you actually able to do on the second and third sets?

about four in the last set when i did it today

yea this is called eccentric training and works very well. Do 3sets on your 3rd set you should reach failure then start doing eccentric contractions(negative reps) you will notice a difference

hw much does this exercise increase your reps?
ramz

Loads, i do it that quite often. It does work and is very effective you can feel the burn. If you want anotehr hard one you could do an opposite negative lol. Where you pull yourself up very slowly, this probably works better than the negative. Try them both out they are both very effective, only after your reps though.

RGJ-Rifleman