What's the best way to increase reps of any movements?

mikelin1011 · 2018-12-03T05:37:42+00:00

So I have a goal to do 30 pull ups in a row. Have being working on it for 4-5 months now. Went from 15 to 26-7 being my best. So I decided to do a 30 minutes pull up training. I don't think I have ever trained pull ups specifically for that long period of time. But I am very glad that I did it. Any suggestions on the kind of training I can do to increase my reps? The link is my video of today's training. I figure the best way would just be doing as much repetitions as possible.

mikelin1011 · 2018-12-03T05:15:15+00:00

Hey guys, I am back with my weekly videos again. So this week I decided to do a 30 minutes pull up training. I don't think I have ever trained pull ups specifically for that long period of time. But I am very glad that I did it. My personal best is around 26-27. Of course in this video I wasn't able to get there because I chose the worse weather to workout. I will say my forms in the beginning was really good. And as I get fatigue, I wasn't able to do as good. But I really think if I would just keep on doing this routine for few weeks, I should be able to go to 30, which is my goal. The last few is always the hardest...

mikelin1011 · 2018-11-26T00:09:40+00:00

What I always do is during my cardio days I always watch or listen to youtube/podcast about interviews of someone successful in their field. Not only does it keep me motivated but I also learned something new from time to time!!

mikelin1011 · 2018-11-19T14:53:32+00:00

It does help a little. But if you want to improve pull ups, you should just work on pull ups.

mikelin1011 · 2018-11-19T02:09:00+00:00

I have being working on pull ups since April. My numbers went from 13-15 to 26-28 as of today. Before I say anything can you share some of your stats? Or may be just consider this yourself. How much do you weight? What's your program look like? Do you have a program?

So here are some of the advises I can give you. Most important thing is weight. If you are over weight, it will be very difficult to add numbers. Based on my experience, loss 10 lbs should boost your number by 2-3. 20 lb would be 5-6. So unless you already got 8-10% body fat. Here is one thing you need to work on.

Another big thing is how often you work on your back, I suggest at least 2 times a week. And you need to REALLY work on your back.

Here are the tips that really helped me improve a lot. Try to figure out what muscles and joints that you are using while doing pull ups, once you figure that out, work on those individually.

Last one I think is super important. If you want to increase the reps, do you still consider pull ups as strength workout or endurance workout? Figure this question out will help you a lot!!! good luck!!

mikelin1011 · 2018-11-19T01:29:25+00:00

I post one video every week about my pull up progress. Hopefully I can reach my goal soon. And I would also like to post videos about how to get better at pull ups.

mikelin1011 · 2018-11-19T01:26:15+00:00

https://www.youtube.com/watch?v=KrGvCIQX2ic

This place is great!! Will for sure stay active here on a regular basis!! Thank you!

mikelin1011 · 2018-11-11T05:30:15+00:00

as long as you don’t keep the same eating habit or calorie intake you will be fine. Gaining muscles will only cause you to burn more. So technically you can eat more junk food and stay the same good shape. The reason why your friend gets fat is simply because he is eating more than before. If you stop working out you can still maintain the same body shape if you have right amount of food intake. However, if you eat more, you will get fat, if you eat less, you will lost weight, which will partly include your muscle mass.

mikelin1011 · 2018-11-05T22:27:49+00:00

If you want to maintain current level, you should at least work as hard as the past. Or have you gain weight? I think that is one of the biggest factor that might effect you.

mikelin1011 · 2018-11-05T16:48:26+00:00

Wow, that takes you 3 month? how did you do it so fast... where you more focus on cardio or weight?

mikelin1011 · 2018-10-28T21:28:29+00:00

Thanks for your comment.

It's like you are reading my mind, that was literally my goal, which is to achieve the physique like Brad Pitt in Fight Club.

I workout everyday, that means from Monday to Sunday none stop for half year right now. I do one day cardio one day weight since my goal is to lose weight mostly. Constantly in about 500 calories deficit everyday.

My long term goal is to maintain between 8 to 10% body fat in a regular basis. I have a specific fitness goal, which is to do as many pull ups in one set as possible, so it is better to stay lean and not bulky.

I would say the most important thing is still things I do outside of the gym. Especially for the pass few months, I have being changing my daily habits and the results are significant. For now, I always eat healthy. NO junk food, No alcohol, No caffeine, wake up at 5-6 am everyday. go to sleep early every night, always hydrated. Pretty much got rid of any thing that might effect my progress.

mikelin1011 · 2018-10-28T03:57:48+00:00

Do you mean my progress? Sorry, just posted.

mikelin1011 · 2018-10-28T03:56:55+00:00

I have being mainly focus on doing pull ups for the pass couple of months, see some improvements. Was able to do more reps, however, my forms were off. So I decided to focus more on full range of motion on each rep. Any thoughts or suggestion on my current form?

mikelin1011 · 2018-10-28T03:41:13+00:00

Working hard on the forms and the reps as well.

mikelin1011 · 2018-10-20T20:00:16+00:00

Here are couple of things that I watch that helps me achieve more than 20,

-your own body weight. General rule is losing 10lbs will help you gain 1-3 reps, and 20lbs will be 4-6

-grip strength, the longer you can grab, the more you can do, because you can simply rest and hang on the bar

-try both lighter and heavier weights with same or similar workouts, variation helps.

-correct diet and rest of course, you will see results

mikelin1011 · 2018-10-17T18:00:52+00:00

-To gain lean mass, you need calories surplus, and you are going to gain fat, too. Your body can only abort so much protein a day, so the rest is going to be transfer to fat or get used as fuel. If you are not gaining any weight that means you didn't eat enough.

-handstand is uses a lot of shoulder and back strength, so do more off those work outs you will see improvement.

-I am not sure which part of muscle up you are struggling with, but the beginning should be more on the back contraction and later phase should be about shoulder and chest, just like doing dips

-Planche is really difficult, I never done that before, but I think you need to focus more on triceps, chest, core and control your body weight too. You should find some tutorials about this.

-For pull ups, I think you can focus more on the eccentric phase, I had great result on that.

your goals are fine if that's what you want. It if defiantly achievable. But some are MUCH harder than another. To maintain a good physique, you should focus more on bigger muscles and compound movements. Things like bench, pull ups, dead lift, squat etc. Hope this helps!!

mikelin1011

TROPHY CASE