305pelusa
Level 6 Valued Member
Want to get some ideas for how to program a movement to build muscle.
I'm looking to program Pull-ups, Rows, Dips and Wall Headstand Push-ups in particular. I can dedicate 2 days per week to this. I'm a simple man; if it can be the same workout structure for both days, even better on my head.
I've done fine with straight sets in the past (3-4 sets, 60-90 secs of rest for each, trying to add reps as weeks go by). I've also done OK with Escalating Density Templates where I set a timer for 10 min, and try to get as many Pull-ups in that time as possible (and improve that over time).
Ideally I dedicate about 7 minutes to each exercise and get it all done in 30 minutes. There should be some goal so I can keep making things harder.
I've tried Bear-like templates (5 reps, rest of 60-90 secs, for as long as you can) but that didn't work very well for me personally (not saying anything bad about the Bear itself done with DLs). Didn't achieve much of a pump and took too long anyways.
Let me know what you come up with. I'm down to try unconventional methods (using dice, deck of cards, etc). Should be a fun creative thread.
I'm looking to program Pull-ups, Rows, Dips and Wall Headstand Push-ups in particular. I can dedicate 2 days per week to this. I'm a simple man; if it can be the same workout structure for both days, even better on my head.
I've done fine with straight sets in the past (3-4 sets, 60-90 secs of rest for each, trying to add reps as weeks go by). I've also done OK with Escalating Density Templates where I set a timer for 10 min, and try to get as many Pull-ups in that time as possible (and improve that over time).
Ideally I dedicate about 7 minutes to each exercise and get it all done in 30 minutes. There should be some goal so I can keep making things harder.
I've tried Bear-like templates (5 reps, rest of 60-90 secs, for as long as you can) but that didn't work very well for me personally (not saying anything bad about the Bear itself done with DLs). Didn't achieve much of a pump and took too long anyways.
Let me know what you come up with. I'm down to try unconventional methods (using dice, deck of cards, etc). Should be a fun creative thread.