Two exercise routines are sufficient for muscle development and reaching Olympic-level fitness
Dr. Pak Androulakis-Korakakis, a renowned sports scientist and strength training expert, has proposed a simple yet effective workout routine to build shoulders, chest, back, and arms. This workout, which targets the entire upper body, consists of two main exercises: Pull-ups and Dips.
The workout is designed to be performed twice a week and is particularly beneficial due to its maximum intensity with minimum time investment. The alternating rest periods for pulling and pushing muscles make it an efficient choice for those short on time.
Beginners can use resistance bands for assistance with Pull-ups, while more experienced individuals may increase the difficulty by using a belt or vest. The proper technique for Pull-ups involves starting with hands shoulder-width apart in an underhand grip, pulling up until your chin is above the bar, and lowering slowly and controlled.
As for Dips, it is recommended to support oneself on parallel bars, bend elbows until shoulders are lower than elbows, and push back up until arms are fully extended again. For those who find the exercise too easy, weight can be increased using a belt or vest, similar to Pull-ups. It is also crucial to keep elbows close to the body and lean the upper body slightly forward during Dips.
The workout consists of four rounds. Each round includes Pull-ups until muscle failure, followed by 10-20 seconds rest, then Dips until muscle failure, and 2-3 minutes rest. This structure allows for continuous intensity while providing adequate rest for proper muscle recovery.
In addition to its use as a standalone workout, Pull-ups and Dips can also be incorporated into other training plans. For instance, in the Push/Pull/Legs training plan, Pull-ups are performed on pull day, and Dips on push day. The upper/lower split training plan includes Pull-ups and Dips as main exercises, supplemented by lateral raises or bicep curls.
Moreover, in circuit training, Pull-ups and Dips can be combined with leg and core exercises for a full-body workout. Néstor Parrondo, who trained for 10 years before incorporating these exercises into his routine, is a testament to their effectiveness.
In conclusion, the combination of Pull-ups and Dips provides a comprehensive workout for the upper body. Whether you're a beginner or an experienced fitness enthusiast, this workout offers a challenging yet efficient way to build your shoulders, chest, back, and arms.
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