biceps

5 Ways to Challenge Your Pull Up

Do you remember the first time you did a pull-up? It was like the stars lined up, the clouds parted and the sun shined down upon you in a magnificent ray of light. No? Well, that's how I felt. Granted, I was in first-grade when this took place, so maybe take that with a grain of salt.

Either way, pull-ups have been a staple in the gym for a long time, and most people are already doing them (or at least want to be able to do them). But once you conquer the elusive first pull-up, where do you go from there?

Obviously, you practice and keep working on the original because you want to get better, but there comes a time and place when you would like a little variety -- a way to do pull-ups that keeps you engaged and excited about going to the gym.

Here are five ways to add variety to your pull-ups and keep the challenge fresh:

Interested in reading more?  Click the link below and checkout the rest of the article over at Livestrong:

5 Ways to Challenge Your Pull Up

about the author

812f4cb124c2dda65e33a5f1c2f087ef.jpeg

James Cerbie is just a life long athlete and meathead coming to terms with the fact that he’s also an enormous nerd.  Be sure to follow him on Twitter and Instagram for the latest happenings.

Trisets For Superhero Arms

I’ve loved superheroes for as long as I can remember. In fact, it was probably my obsession with Batman and Superman that led me to become a sports-performance coach in the first place. Either way, what’s not to love about superheroes? They’re strong, fast, good-looking, smart, and they always get the girl (or guy). Most importantly, they all have jacked arms. Watch any superhero movie and you’ll see what I’m talking about: sooner or later, the hero makes a direct effort to show off his guns.

If you’re reading this, I’m assuming you want to know how to get bigger arms so you can look like those movie superheroes. There are many ways to accomplish this, but my favorite move is ascending trisets.

Here’s how they work…

Want to read more?  Head on over to Livestrong and checkout the rest of the post:

Get Superhero Arms With Ascending Trisets

about the author

812f4cb124c2dda65e33a5f1c2f087ef.jpeg

James Cerbie is just a life long athlete and meathead coming to terms with the fact that he’s also an enormous nerd.  Be sure to follow him on Twitter and Instagram for the latest happenings.

 

 

 

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Mastering the Pull Up: Everything You Need to Know to Be A Boss on the Bar

It was that time of year again. The time of year I lived for as an adolescent— the Presidential Physical Fitness Test. If you’re anything like I was as a child, ala overly competitive and highly energetic, you probably remember this test. It was the one time over the course of the year to lay your stakes as the most athletic kid in the class. Tests included things like the mile (which I hated), the sit and reach test (my greatest nemesis), push ups, sits ups and of the course….pull ups.

I’m not entirely sure how things turned out when I was 7, but I vividly remember my effort as an 8 year old. I had managed to pass the other tests with flying colors, and the only remaining obstacle in my way was the pull up.

I stood there evaluating the bar at the beginning of PE class (the best time of the week), eagerly waiting my turn. My name is called and I hop up on the bar—all I needed to do was 5 lousy pull-ups and I’d get one of those cool t-shirts signifying my supremacy.

As I completed rep numero three, I realized I was screwed: my muscles only had enough left for one rep. Sure enough I finish the fourth rep and hang onto the bar for dear life, attempting to will myself to the fifth rep. I probably started flinging and kicking like someone lit a fire beneath me, but to no avail. The fifth rep just wasn’t going to happen (it probably didn’t help that I felt the need to do a few warm up sets to show how cool I was).

I dropped down from the bar completely devastated and stormed off—and thus my obsession with pull ups began.

Be sure to head on over and checkout the rest of the article at Schwarzenegger.com.  I go over any and everything you need to know to become a pull up jedi master.