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
More From
Searching for the perfect Christmas gift but don’t know where to start? Don’t worry, you'll find some of the best gift ideas across fitness, tech, grooming and more in our guide
We're making your Christmas shopping easy by selecting the best gifts for every person you know. Next up: the fitness lover
We're making your Christmas shopping easy by selecting the best gifts for every person you know. Next up: the guy who wants all the latest tech
We're making your Christmas shopping easy by selecting the best gifts for every person you know. Next up: the guy who always smells great
We're making your Christmas shopping easy by selecting the best gifts for every person you know. Next up: the guy who could use an upgrade in the grooming department
No sport gets you in better physical shape quicker and more efficiently than AFL. Here's why
Looking to level up? The secret to realising your potential may lie in hacking into the power of your brain chemistry. Here's how to hardwire yourself for success
How Cars4Us Delivers Top-Tier Rides for the Modern Man’s Lifestyle
