Are you looking for a effective way to quickly improve your pull-ups? The method of High frequency mini-set could be the ideal solution for you.
This innovative approach to training promises to triple the number of pull-ups you can do in just 10 weeks!
Imagine going from a few reps to as many as 20 pull-ups in just a few months. You discover how this method works and get ready to transform your workout routine with simple but powerful techniques that will enhance yours force and resistance.
Ready to see the results? Let's dive into the mini-set method and find out how it can revolutionize your workouts.
Index
What Are Pull-Ups?
Pull-ups are a fundamental strength exercise which mainly involves i back, shoulder and arm muscles.
They consist of lift your body towards a horizontal bar using arm strength alone, with the chin having to go over the bar with each repetition.
This exercise is known for its effectiveness in improving strength and muscle mass of the upper body, as well as for its role in enhancing core strength and stability.
Although challenging, pull-ups offer significant benefits for anyone looking to improve their overall fitness.
The Mini-Set Method
Here is the mini-set method:
- Start each workout with a total of 20 pull-ups. (Don't worry, it's not a single series!) They are a collection of mini-sets.
- Estimate how many pull-ups you can do in a single set – your current maximum.
- Use the pinch (made with three fingers) What do you prefer.
- The neutral grip is great if you have elbow problems.
- You can also do chin-ups with palms facing you.
- Start a timer.
- In the first set, perform only half of your current max.
- Rest about 20-30 seconds and repeat until you reach a total of 20 repetitions.
- It's okay if you end up doing only one or two reps for each mini-set.
- Write down the time.
- Try to beat that time in your next workout.
Practical Example
Let's say your current max is 4 pull-ups.
Start with mini-sets of 2 repetitions, resting 20 seconds between mini-sets.
When the second rep becomes strenuous, extend the rest to 30 seconds.
When the second rep becomes difficult even with the longest rest period, move on to doing sets of 1 rep with only 20 seconds of rest until you reach 20 reps for the day.
As you get stronger, you'll be able to do more than two reps for your mini-sets, but increase gradually.
Track the time it takes you to complete 20 repetitions.
As you increase the reps per set, your total time should continue to decrease.
In about 10 weeks, you'll hit 20 reps in just two sets of 10 with about 20 seconds of rest.
When this happens, you'll probably be able to do 15 good pull-ups in a row.
Progression Method
Once you can complete 20 total reps in just two mini-sets with no more than 30 seconds of rest, increase your total goal to 30 reps and resume progression.
Eventually, when you can do 30 reps in just two sets, reduce to 20 total reps but add 7 pounds to your waist and start the progression all over again.
And you, have you ever tried the mini-set method for your pull-ups? Let us know in the comments and remember to follow us on our telegram channel
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