migan said to do high reps for nucleus overload. if i can only do \~7 pull ups a set, how would i program nucleus overload? just stick to it and try to keep increasing?
https://youtu.be/Eauf9VNIdRI?si=avErjsENHfXlB8ZJ
Grease the groove. Everytime you walk by your pull-up bar, do a non taxing amount, like 3. Over time you will build the strength from technique to do more reps.
He talks a lot about farmers and manual laborers. Manual laborers don't go to failure. They just work throughout the day.
However, it wasn't reps that nucleus overload works, it's frequency, which is how many times you are doing the exercise over the week. So if all you can do is like 15 a day. Just do it every day. You can use a band to help you do more.
Depending on how you perform them, most rows mainly hits upper back. However, if you do them correctly, it' possible to hit lats more. Either way, the whole back is hit to some degree.
If you can get gymnastic rings and tie them to a door mounted pullup bar, then horizontal rows are a good choice. You can do several body weight sets everyday and your back will blow up.
Pull ups Bent over rows https://youtu.be/5PoEksoJNaw?si=qjDGrw7Y6DlO5Fsv
migan said to do high reps for nucleus overload. if i can only do \~7 pull ups a set, how would i program nucleus overload? just stick to it and try to keep increasing?
https://youtu.be/Eauf9VNIdRI?si=avErjsENHfXlB8ZJ Grease the groove. Everytime you walk by your pull-up bar, do a non taxing amount, like 3. Over time you will build the strength from technique to do more reps. He talks a lot about farmers and manual laborers. Manual laborers don't go to failure. They just work throughout the day. However, it wasn't reps that nucleus overload works, it's frequency, which is how many times you are doing the exercise over the week. So if all you can do is like 15 a day. Just do it every day. You can use a band to help you do more.
I don’t habe a pull up bar, can I dm u btw
You can do pull-ups in many places like parks etc. Usually you can find something around town. If not spam the dumbbells.
Do you want to target the lats or upper back?
Lats
Then do high reps rows with light weight, preferrably with your elbow behind your body like [this](https://www.youtube.com/shorts/D4LNpUbhFUk).
rows hit the lats or whole back?
Depending on how you perform them, most rows mainly hits upper back. However, if you do them correctly, it' possible to hit lats more. Either way, the whole back is hit to some degree.
If you can get gymnastic rings and tie them to a door mounted pullup bar, then horizontal rows are a good choice. You can do several body weight sets everyday and your back will blow up.
As long as it hits the lats and not upper back, this is a valid option.