The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member soclydeza's Avatar
    Join Date
    Nov 2009
    New Jersey

    Working Pullups into HCT-12

    so my next bout is starting next week, after this weeks deload, and im throwing in pullups as my vertical pull. ive neglected pullups for a while now and want to at LEAST be able to do 10 reps per set by the end of this round (i used to be able to do about 13, now im lucky if i can knock out 5, i dunno what the hell happened, maybe weight gain and neglect.)

    anyways, im looking for a set/rep scheme. since i can't adjust the weight to accommodate the cluster concept, i thought of increasing the reps til i get to my max # of reps, then clusters of 1-2. so it would look like:

    Set 1 - 1 rep
    Set 2 - 2 rep
    Set 3 - 3 rep
    Set 6 - 6 rep (really worked for that last rep)

    Set 7 - 2 rep
    Set 8 - 2 rep
    Set 9 - 2 rep

    does this look like a good way to work up my pullups? if not, what kind of rep/set scheme do you guys think would work for someone looking to increase their pullup reps? thanks guys
    Friends don't let friends slam weights on the ground after every set

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  3. #2
    Join Date
    May 2004
    At a slight angle to the universe
    This is only based on my experience but I found that I got a lot better at doing weighted chins on HCT-12 but not a whole lot better at increasing my max reps (stayed around 13-15.) From doing reading on the subject it seems to be that if you aren't too good at the movement then low-rep weighted chins/pull-ups really help but if you want to increase bw reps into the 20+ range then lots of volume keeping shy of failure is the way to go.

    What you propose is basically HCT-12 exactly as written: warm-up then 6 pull-ups +2+2+2. If you can do that at bodyweight then add 5lbs next time and keep adding weight each time. If you keep adding weight to them you'll probably increase your max reps a bit too. When they stick, get creative, but for now I don't see why you shouldn't just do HCT-12 as written. Just modify the warm-up sets. Do less reps and sets if you're struggling.
    Last edited by J.C.; 08-26-2010 at 04:20 PM.

  4. #3
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    I agree with JC's plan. Warmup with something lighter if you have to. Rack Pull-ups would work well for that. Then move into regular Pull-ups for your final sets. When I was doing HCT-12, I did something like this:

    Rack Chins - +30 lbs x 6
    Rack Chins - +50 lbs x 6
    Rack Chins - +70 lbs x 6
    Chin-ups - BW x 6
    Chin-ups - +20 lbs x 6 +2 +2 +2

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  5. #4
    Father of Three Bosch232's Avatar
    Join Date
    Dec 2009
    Lincoln, NE
    Bands can assist you at the bottom of the movement.
    "A man can no more diminish God's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell." ~ C.S. Lewis

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