Key takeaways:
- Movement standards: Maintain the same standard of movement throughout every single rep in every single set to ensure the same movement patterns are being trained and exposed to the same stimulus.
- Reps in reserve (RIR): Train around 2 to 1 rep from failure to guide weight selection and regression, ensuring you know how many reps on failure you are to determine the intensity you want to be at.
# Movement Standards
- Maintaining the same standard of movement throughout every rep and set is crucial for progress in pull-ups.
- If movements start to break down as you fatigue, compensations may occur, which can hinder training.
- Training the same movement pattern with the same stimulus ensures you are strengthening the intended muscles and movement.
# Reps in Reserve (RIR)
- RIR is a measure of intensity that helps guide weight selection and regression.
- Aim to be around 2 to 1 rep from failure during training.
- This approach allows you to determine the intensity you want to be at and ensures you don't push yourself to failure, which can compromise movement standards and form.
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