Sharing workouts (deltoid, teres, etc.)

Hi everyone!

I'm looking to improve the number of pull-ups I can do and I was told that strengthening the back muscles is a sure way to start.

So I ask all the fine folks at FF...

Care to share any exercises that work the muscular strength and endurance of the back and shoulder muscles? (deltoids, teres, supraspinatus, latissimus dorsi, etc.) Exercises that require no or minimal equipment are very much welcome!!!

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Permalink Reply by Mike Hussle on July 15, 2009 at 5:17pm

hey buddy, it's good to see you're really delving in here. long story made short, if you do the daily dc's we post, you'll really excel here, especially with MEndurance in your upper back. how many pullups you doing now?

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Permalink Reply by Ben Chou on July 15, 2009 at 6:28pm

Thanks Mike, I checked em out and they were really helpful!

I've gotten as far as 6. Pathetic, I know... Up til about a week ago I've been really focusing on push-ups rather than pull-ups. I think I'll step up my push-ups as well as my pull-up exercises to help.

I can't thank FF and all the folks on it enough for making this site!

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Permalink Reply by Mike Hussle on July 15, 2009 at 8:42pm

well the great thing about pullups is that they will balance your pushups (muscle imbalances throw everything off) so you should see increases in both.

ok, here's the big "juice up" we tell people to get them better off for doing more in our dc's and on pft's- and as always, we have to give credit to stew smith, who invented this. Do 50 pullups a day, every day, for 10 days. Whether you do just a handful at a time here and there through the day, or you do them in our dc's, or whatever, just get at least 50 done a day. On days 11, 12 and 13, rest those upper back muscles, and test yourself again on day 14. let us know what you get!

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Permalink Reply by Ben Chou on July 16, 2009 at 10:05am

No doubt. On maximum exertion, I could crank out about 60 or so push-ups before I began practicing my pull-ups. Now I can get to sixty and consistently.

I'll definitely try that out. The dc's are really helpful too. I'm starting to do one of em I've found daily, first thing I wake up.

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Permalink Reply by Mike Hussle on July 16, 2009 at 10:33am

which one? what I mean is that you should be doing what we post daily, the variety will help you more than you know.

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Permalink Reply by Ben Chou on July 16, 2009 at 2:44pm

Ben Hur

I see how the wide range of exercises will help me as a whole. Some dc's require equipment so I may not be able to fully complete each dc. But what I can't do I will make up in conventional exercises which cover the same muscle groups.

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Permalink Reply by Stuart on July 16, 2009 at 12:22am

what i did, that worked really well for me, was to do a set of German volume training. basically 10 sets of 10 for chins. It made my max shoot up! I can do about 20 now where before I was around 14