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What is the best speed? On exrx, the lady takes about two seconds for one full rep (up + down). When I concentrate on pulling with my arms/shoulders mostly, I take about ten seconds. When I do it faster, I can't concentrate on my arms so much. What's better? The stronger you get, the faster you'll be able to go. If you get to the point where you ...


General rules of strength/muscle volume (not endurance): Don't work the same muscles heavily on consecutive days. If you can do more than 15 reps in a set, the load is too light. Your pull ups/chin ups goes against #1, skip one of them or move chin ups to tuesday. How many can you do in one set? Try adding some weight somehow. The sit ups and push ups ...

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