But you don’t need to spend every workout doing it. In fact, you just need a few minutes once or twice a week.
The 4-minute workout shown in the video above consists of three variations of the pullup done in the following order: standard, negative, band-assisted. The exercises all target your latissimus dorsi, which originate on the lower half of your back and attach to the inside of your upper arm.
You can think of the workout as a pullup dropset. You’ll start with the most difficult version of the movement, and perform it to momentary failure. Then you’ll move to a less challenging variation and continue to bang out more reps.
Science has found that this method positively affects muscle growth, which is why the bulk up technique is so popular among bodybuilders.
Give it a shot. Follow the scheme below, and rest as needed during each minute.
Minutes 1 and 2: standard pullup, as many reps as possible (AMRAP)
Minute 3: negative pullup, AMRAP
Minute 4: band-assisted pullup, AMRAP
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