Friday 26 July 2013: HT-SM PU/PULL
HIGH TENSION, SLOW-MO:
PUSH-UPS & PULL-UPS
PUSH-UPS & PULL-UPS
Today's
workout uses high tension techniques and slow reps to increase the
difficulty of two of our favorite bodyweight exercises: the push-up and
the pull-up. High tension involves a conscious,
greater than necessary contraction of the muscles involved in each
exercise. Imagine that you are pressing or pulling a tremendous weight
as you perform each exercise. Slow motion will also
be utilized on each rep to enhance the difficulty. Slow motion reps
help increase the strength building value of the exercise while
protecting the joints from injury.
Do not hold your breath during these exercises. If
you find the reps too difficult to complete: Reduce the amount of
tension you are generating, and/or Move to an easier version of the
exercise.
The sets and
reps listed below are suggestions. The idea is to perform five sets of
each exercise with each set lasting approximately 0.5-1 minute and with
1-1.5 minutes of rest between sets. You may find it necessary to
decrease the number of reps, increase the speed of the reps, or decrease
the amount of tension being generated. Feel free to adjust the
sets/reps as necessary.
- Perform one set of HT-SM Pushups at the top of every second minute for ten minutes. (On the 1st, 3rd, 5th, 7th, and 9th minutes)
- Perform one set of HT-SM Pull-ups at the top of every second minute for ten minutes. (On the 11th, 13th, 15th, 17th, and 19th minutes)
Advanced:
- 5 x 5 High-tension, Slow-mo Pushups
(5-6 seconds down, 5-6 seconds up)
(Rest at least one minute between sets) - 5 x 5 High-tension, Slow-mo Pull-ups
(5-6 seconds down, 5-6 seconds up)
(Rest at least one minute between sets)
- 5 x 5 High-tension, Slow-mo Knee Pushups
(3-6 seconds down, 3-6 seconds up)
(Rest at least one minute between sets) - 5 x 5 High-tension, Slow-mo Lying Body Rows (3-6 seconds down, 3-6 seconds up)
(Rest at least one minute between sets)
- 5 x 5 High-tension, Slow-mo Countertop Pushups
(3-6 seconds down, 3-6 seconds up)
(Rest at least one minute between sets) - 5 x 5 High-tension, Slow-mo Standing Body Rows
(3-6 seconds down, 3-6 seconds up)
(Rest at least one minute between sets)
1 comment:
Excellent post I am a huge fan of slow motion movements and the amount of muscular endurance they facilitate
I also enjoy explosive movement on the contraction part of the lift (push part of push-up) and a 5-6 second movement on the retraction part of the lift.
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