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*I agree with your coach! * He is totally right. Pullups and chin ups are much more effective because it's bodyweight workout. So when you pull yourself up more muscles groups work. When you pull on the machine it still works but less muscle groups are used. Why is that happening? Your body has a standard weight and its probably more than you would pull on ...


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First off, human metabolism isn't remotely the same as birds. Bird migration is similar to HIT. HIT does metabolize (or cannibalize) muscle mass. I've seen it in wrestlers for years. Wrestler workouts are the most intense training out there. Average workouts are HIT training sessions. And every year, my football players who turn out for wrestling get ...


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You need to lift heavy, eat big, and prioritize. In your situation, that might look like this: Pull-ups & Dumbbells Find, buy, or make A) a sturdy pull-up bar that's not in anybody's way and B) a pair of heavy dumbbells - 10kg to 15kg each would be fine. Three or four times a week warm up then do a lot of pull-ups (50 per session is a good goal), 3 ...


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Performing a proper two-hand kettlebell swing is a whole-body workout as opposed to isolating single muscles. However, the main muscles that go into swinging a bell are glutes, hamstrings, lower back + abs (core). What you should aim for in a swing is to send your hips back (similar to deadlift form) with the bell, and then drive your hips forward to get ...


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All of them are exercises focused in back as a primary muscle and also work biceps as a secondary muscle and of course your grip strenght. By experience I would do the regular pull ups and the regular chin ups those kind of grips you mentioned do the same work as the regular grip so keep it simple.


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Your best bet is to do one-legged stuff, as any weight added will have double effect. Some good one-leg exercises for a bigger butt; Lunges One leg bench squat You can add weight without proper weights. Fill a couple buckets with equal amount of water and hold one in each hand, for instance. Or get any ol' bar with some light weights. Such sets are ...


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Can't you use something else instead? Keep something heavy in your arms or put on a backpack an fill it with heavy stuff. When you can do at most 12 reps*3 sets you are working out at a level where you will be adding muscle mass efficiently. More than that and you're mostly gaining endurance. There are also harder versions of body weight squats you can ...



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