Chad Waterbury writes about his 5 month, high rep pull-ups experience.
Take aways:
- Don’t be afraid to go to failure. While hypertrophy was greatest when he didn’t go to failure during the first months, the number of reps went up when he started to regularly go to failure. I think the lack of continued hypertrophy is simply due to his body having adapted to the constant demand.
- When doing high rep anything, use the most natural grip. For pull-ups this means using rings or anything else that allows your wrist to freely rotate.
- You probably won’t over-train your upper back muscles with body weight movements, but do some soft tissue work.
