Improving Chin-Up performance can be quite challenging for a lot of trainees.The main issues in terms of progressing the Chin-Up is a lack of frequency and volume. Many use a split routine with more of a bodybuilding structure, for example:
Grip and forearm strength development calls for a variety of movement patterns and muscle actions. For this reason, it’s imperative to use a combination of concentric and isometric contractions along with focusing on complementary muscles with exercise selection.
It’s important to understand that the Deadlift works the Posterior Chain as a whole and that the co-activation of the entire structure is quite draining to the body. In order to optimize the recovery process...
The key with plyometric work is to focus on quality over quantity. Plyometric training is the fastest of all training modalities, for this reason, the most effective way to progress is by training in a rested state.
The intent to accelerate the load concentrically, irrespective of the actual velocity of contraction, will directly enhance the recruitment of higher threshold motor units responsible for greater strength development.
Eccentric training is often the missing link of most athlete's training as most do not devote any time to this muscle action. Incorporating a phase with an emphasis on eccentric work can yield dramatic results in terms of breaking a strength plateau.
Both lifts have their advantages and disadvantages, but here at KILO we favor the Olympic Style Squat over the Powerlifting Style Squat. The key is in understanding WHY we use the high-bar Olympic Style Squat...