If you're looking for a new challenge to an old standby exercise, the 3x3 pull-up protocol delivers big and will challenge you in different ranges of the movement.
If you're able to complete all 3 reps of this monster (9 partial reps), simply add some external load using a weight vest or dip belt.
Keep in mind that you can do this protocol in a chin-up (underhand) grip or neutral grip as well.
related posts
Train at Home. Get Better Gains
Home Gyms Beat Commercial Gyms
Tip: Kettlebell Shoulder-to-Shoulder Press
Also called the lumberjack press, this exercise will light up your delts and challenge your core.
The Smartest Man in Fitness?
"Bill Hartman is the smartest man I know," Alwyn Cosgrove said recently at a seminar. I don't know about you, but that's pretty esteemed praise, especially from someone like Alwyn who's considered one of the foremost minds in the performance enhancement industry.
Tip: Everyday Lateral Raises
Yes, trained correctly, you can do these shoulder wideners daily. Here's how.