PIERINI FITNESS.

Wednesday, November 12, 2008

My upper-body pull/push partials workout


Here’s blast from my bodyweight-only training past, a workout I’d do every now and then for a quick upper-body hypertrophy fix.

It’s called my upper-body pull/push partials workout. You perform three supersets of standard grip pullups and Atlas II pushups; however, instead of doing full-range reps, you do 1/3 partial-range reps for each superset and change the 1/3 partial rep range for each set so that at the end of the workout you’ve worked the entire area of a standard full-range rep.

You'll get a better hypertrophy result doing partial reps because you are able to perform more partial-range reps than full-range reps.

Most likely, you're familiar with the standard grip pullup. Here's a brief video demonstration of the Atlas II pushup:

Here’s the sequence of my upper-body pull/push partials workout:

Superset #1
standard grip pullups top 1/3 partial reps for max rep effort, then Atlas II pushups bottom 1/3 partial reps for max rep effort

Superset #2
standard grip pullups middle 1/3 partial reps for max effort, then Atlas II pushups middle 1/3 partial reps for max effort

Superset #3
standard grip pull-ups bottom 1/3 partial reps for max rep effort, then Atlas II pushups top 1/3 partial reps for max rep effort

Give this quick workout a try and let me know what you think of my-upper body pull/push partials workout.

Pax Domini sit semper vobiscum

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