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Chapter 7 Back like a barn door and biceps like a cannon
Pull-ups
No matter how you feel about bodyweight training, there's no doubt that pull-ups are cool. Who saw in "Rocky 2" that Stallone gritted his teeth and practiced partial pull-ups on the climbing frame? Doesn't your blood boil when you go up? Maybe I personally prefer the scene in "Terminator 2" - the capable Linda Hamilton (Linda Hamilton) did a pull-up on an upright iron bed. I still remember that not long after I entered prison, I saw a gray-haired black prisoner doing one-arm pull-ups on the cell door. I vowed to learn this seemingly incredible movement. Humans have always viewed pull-ups as a sign of strength, and this is nothing new. In fact, pull-ups are the oldest existing muscle exercise. It’s easy to find evidence that people before us practiced pull-ups. Several classical writers described this maneuver, which was popular among warriors, athletes, and civilians seeking to achieve superior physical strength. Still, we can’t be certain about the origin of pull-ups because, in a sense, pull-ups may be older than us humans. Evolutionary scientists believe that before we evolved into humans, our ancestors may have lived in trees, just like chimpanzees and great apes.Pulling yourself up was natural, just like how people walk today.
Oddly, despite the good physical structure of humans, ordinary bodybuilders seem to pay little attention to their back muscles. Walk into any gym and you'll see guys (even intermediate athletes, they shouldn't be so ignorant) constantly building strength in their torso with bench presses and other chest exercises, while for their back they just do a few simple sets. Rows and lat pulldowns take care of that. The reason may be that it is not easy for us to see the muscles of our back through the mirror, so it is easy to ignore them. But I think our culture also plays a role in that. Men have been taught from an early age that masculinity has a lot to do with "pushing" - we push other objects to show control over them; when fighting, we push and punch to defend ourselves; we have to be able to carry it when we encounter difficulties. We can hold on and hold on; we may even mentally "push" others away to maintain our personal space. Only women can pull others towards themselves and stick with them. Men should all be more independent - being strong means pushing things away!
The benefits of pull-ups
The above ideas may be the keen insights of cultural anthropology, or maybe I spent too much time in the cell. Just think about the results of push-ups and pull-ups. Maybe a bit of both, who knows? Whether you buy my theory or not, you can't deny that most athletes completely underestimate the pulling muscle groups of the upper body. When we think of trunk muscle groups, the first thing we think of may be bulging chest muscles or broad and thick shoulders. These thrust muscle groups are indeed important, but they cannot compare to the pulling muscle groups of the back. The latissimus dorsi muscle group with the largest coverage area in the human body is the latissimus dorsi, which spreads across the back from the armpits downward. Like a pair of outstretched wings. When doing pull-ups, although most of the other back muscle groups are also working, such as the trapezius muscles around the shoulder and foot bones, the posterior deltoid muscles, the teres and rhomboids, the latissimus dorsi does the most work. Not only are the latissimus dorsi muscles large, but their "response" to training is also amazing, as if the cells of the latissimus dorsi muscles are genetically designed to grow larger and stronger when exposed to stimulation. Looking at the way modern bodybuilders display their muscles, the most impressive thing is not their arms and legs, but the wing-like latissimus dorsi muscles. For those fitness enthusiasts, it may be difficult for their chest muscles to grow any longer, but the latissimus dorsi muscles are different. As long as they are properly trained, they can become bigger almost overnight - these muscles are like those used by our ancestors in ancient times. The artifact has been sleeping, but faithfully waiting for our call to burst into growth.
It is discouraging to say that when a trainer throwsWhen people spend a lot of time exercising their backs, many of the movements they do are actually inappropriate. They will grab heavy objects and bend over to do barbell and dumbbell rows. In fact, these movements will put a lot of pressure on the vertebrae in the lower part of the spine. In addition, these movements will inevitably lead to muscle stiffness or strain. Maybe that's why using machines to train your back is now the number one choice for bodybuilders. Common back-exercise machines include seated rowers, pull-down machines, and more obscure and complex combination machines. Why are fitness equipment so popular? Just because it’s simple! As long as a little weight is given, the bodybuilder's back will become active. Unfortunately, because of its simplicity, it won't have much effect unless you use a lot of steroids - those dope guys even do a little bit of it The action of applying makeup and powder can also make the lump inflate like a balloon - It's not strong, it's swollen.
Forget all those exercises in the gym! You don't need them at all. The best and safest exercise to build strong back muscles is the no-frills pull-up. Pull-ups are the king of back exercises for the reason I mentioned earlier—the human body has evolved to adapt to the vertical movement of pulling its own weight. Although people don't do this move as often in modern society, our genes haven't changed. Master the pull-up and your lats will grow like crazy. In addition, the muscles around the shoulder and foot bones will take on the shape of a snake, and the trapezius muscles will become thicker and harder than an iron plate. Overall, every pulling muscle in the torso plays a role in the pull-up and will quickly become larger and stronger. There's no doubt that pull-ups will make your muscles bigger faster than other torso exercises, but that's just a nice side effect of pull-ups, and the real benefit is in practical strength. I have a friend who used to be an instructor in the Marine Corps. He told me that in every batch of recruits there are always a few who train for fitness. They look big and strong, so these people always think they are strong. A lot of these guys can do push-ups all day long, but if you ask them to pull themselves up, or climb a wall in an assault course, or climb a rope, these guys are going to struggle. Not at all like those smaller opponents. This is purely because modern bodybuilders often rely on heavy weights to exercise their backs and ignore the role of their own body weight. As a result, they lose the key ability to make the body agile.
When it comes to real power, grip matters. Pull-ups also promote the development of grip strength - although there are no specific grip exercises, just grabbing the bar and moving the body up and down during pull-ups can develop strong enough fingers andpalm. At the same time, the bodybuilder's forearm flexors will also become stronger. Believe it or not, pull-ups even give your abs and hips (which aren't typically used to keep your legs in the air off the ground in everyday life) a great static exercise. When beginners try pull-ups, they often feel more sore in their abdominals than in their lats the next day.
Huge biceps
Even bodybuilders admit that pull-ups are great for back toning, but few people know that pull-ups are also the best exercise for biceps. Most modern bodybuilders also insist on doing biceps exercises with curls. But in reality, no matter how much weight you use, the curl is just an isolation movement because it only exercises the biceps through one elbow joint. The pull-up is a compound movement that exercises the biceps through two joints (elbow and shoulder joints). This is how the biceps naturally move, so training this way will make this little muscle in your arm very strong. Think about it, asking a 90kg person to do pull-ups is equivalent to his biceps curling 90kg with a full range of motion. How many people do you know who can curl a 90kg barbell? If this person then masters the one-arm pull-up, then he has used the biceps of one arm to lift a 90-kilogram weight, which is equivalent to curling a 90-kilogram dumbbell in the gym. No wonder gymnasts have biceps as big as melons. If you really want to get powerful biceps and unleash their full potential, forget about curls and do pull-ups instead!