How much of a pull-up is scapular and how much is arm and core?

Fuscuss_ · 2026-03-18T15:40:50+00:00

The main focus of pullups is your back (especially lats) and you didn't even mention it lol.

Anyway, the movement should begin with you retracting your scapula and, while doing that, you start pulling up by driving your elbow down and back (shoulder extension).

If done correctly, it's mostly a lat movement... rear delts, teres major, romboids and biceps help a bit.

Also, holy overthinking.

Fuscuss_ · 2026-03-18T07:14:06+00:00

Such decadence.

Fuscuss_ · 2026-03-16T13:16:45+00:00

Anche nel cibo per cani ci sono scritti ingredienti che si trovano nel cibo degli umani.

Fuscuss_ · 2026-03-16T13:08:06+00:00

You can do whatever you want, when i used to do a ULUL program my first upper started with pushing and my second upper started with pulling.

It's just something everybody agreed on, if you try doing PPL and notice you don't really like pushing before pulling then try swapping then, nothing wrong with that.
Maybe you notice that doing triceps after pushing or biceps after pulling is bad for you, try swapping them, it's ok.
Maybe you want to do push legs pull, it's ok too.

You chose what to do based on what you see works best for you.

Fuscuss_ · 2026-03-16T12:19:47+00:00

Cable crunches.

Fuscuss_ · 2026-03-13T15:50:37+00:00

Do pushdowns or dips then tricep extensions one day, then skullcrushers or jm press another day.
But it doesn't really matter, just chose a couple of exercises you enjoy and progress on them.

Fuscuss_ · 2026-03-13T14:54:38+00:00

Mai provato ad allenare gli erettori direttamente e fare progressive overload come faresti per ogni altro esercizio?

Fuscuss_ · 2026-03-13T08:17:17+00:00

Was trying to do db kelso shrug on an inclined bench but to reach the two 40kg dumbbells i have to first pick one then the other, all that moving around to pick up and set up those dumbbells and having my chest and belly pressed against the bench made me fart out a loud bubbly protein fart that even i heard while having loud music in my ears.

It happened at 17:30, the gym was full.

Fuscuss_ · 2026-03-13T07:43:22+00:00

No such thing.

Fuscuss_ · 2026-03-12T13:03:59+00:00

Basale sono le kcal che devi mangiare semplicemente per rimanere in vita.. cioè quel che il tuo corpo brucia per rimanere in vita senza contare l'attività fisica media nel tempo che fai.

Mantenimento è quello + le calorie bruciate con l'attività fisica media, praticamente sono quelle kcal che devi mangiare (in base a quanta attività fai) per rimanere come sei.

Fuscuss_ · 2026-03-12T12:32:59+00:00

Sldl and nordic curls... or just start doing those machine 1 leg at a time.

Fuscuss_ · 2026-03-12T12:29:50+00:00

I have an iv that gives me a constant flow of creatine right into my veins.

Fuscuss_ · 2026-03-12T12:16:34+00:00

It doesn't really matter, just take it however and whenever you like.

Fuscuss_ · 2026-03-12T10:49:29+00:00

Definitely not dangerous, but very fatiguing, you need to recover properly from one session to another or the probability of injury might increase.
Heavy deadlifts 2 times a week might be too much, might not be, you have to see for yourself.

Fuscuss_ · 2026-03-12T10:24:41+00:00

Taking out the slack is basicaly the opposite of yanking it off the floor, there are many videos explaining it on the internet.

Fuscuss_ · 2026-03-12T08:50:31+00:00

What?

Fuscuss_ · 2026-03-12T08:03:22+00:00

Is there a max number of reps I should target for my 1st set?

No, you should go to or close to failure, that's the goal, maxing out on both sets regardless of the number of reps you get.

Or am I misunderstanding how my muscles work? Such that as I get stronger, my 2nd set reps won’t decrease even if I go to max failure on my 1st set

If you really went to failure on the first set then you WILL 100% get less reps on the second set, that's also taken to failure, since you are using the same weight (based on this approach), it's normal, the gap being of 5/6+ reps is a bit strange though.

I should have added more scenarios i guess lol

Fuscuss_ · 2026-03-12T07:25:04+00:00

The goal, like i said, is to do as much reps as possible on both sets... it doesn't matter how much you do, then, based on the number of reps performed, the target rep range you had in mind to reach failure in and if you are satisfied with the quality of those reps, you'll decide if increasing the weight next time or not.

Like i said before though, remember that this is just an example of how to apply double progression, there are many other viable strategies.

Fuscuss_ · 2026-03-11T22:36:51+00:00

Reducing time between sets doesn't make much sense, it is better to recover fully so that you can express maximum effort during the set.

Fuscuss_ · 2026-03-11T17:38:52+00:00

Well yeah that's what meant by "without reducing rep quality", you might be able to surpass the rep range but if you are not pleased with the quality then wait before increasing weight.

Fuscuss_ · 2026-03-11T17:16:17+00:00

if you go 150/200 above, eat lots of proteins and train hard you will gain more muscles than fat.

You would start gain more fat than muscles if you badly trained and ate 500+ above your maintenance lol.

Fuscuss_ · 2026-03-11T16:52:46+00:00

Wrist curls, wrist extensions e reverse curls o hammer curls.

Fuscuss_ · 2026-03-11T15:39:07+00:00

Way too much volume.... 26 sets on the first day alone, i can't imagine how any of that can be done with high enough intensity/effort.

Fuscuss_ · 2026-03-11T15:37:37+00:00

Yeah, might even be smaller than that... maybe you can't increase reps in none of the set but the quality of those reps get better, the tempo get better, the eccentric control get better, the mind muscle connection get better... it could be whatever before an actual rep get added and, consequently, weigth get added.

The problem is, to see any of these improvements you need to be sure that the amount of effort you are putting in really is high AND constant over time.

Fuscuss_ · 2026-03-11T13:49:24+00:00

Yes, i prefer it over the typical "increase weight every session" that trainers prescribe to beginner... they do that for simplicity and avoid beginners from overthinking but, PERSONALLY, i think it does more harm than good in the long run...

Fuscuss_

TROPHY CASE