Build up your strength until you can perform 3 sets of 8 repetitions with 8 second negatives. So far, I have used this type of training to target 3 lacking muscle groups: I emphasized the upper chest and triceps by doing diamond push ups and my biceps with close grip chin ups. Helps a lot.. :). Your body will require a lot of food and sleep and you will dread just thinking about the next training session, because of the high intensity used. During chin ups, I lift myself up fast, and lower myself (negative part) in a controlled but not SLOW fashion. This type of workout is great to increase the time under tension however it should only be done for 3 weeks MAXIMUM since you are going beyond failure (adding negatives after your slow chin ups). How to Build the Beach Muscles with Diamond Push Ups, How to Get Muscular with Calisthenics: 6 Proven Strategies to Accelerate Your Gains, My Experience with Overtraining for 10 Months (the results may surprise you). Skinny-Fat Success Story: They Didn't Think I Could Get A Summer Body, But I Did! On your final set you should go beyond failure by adding negative chin ups once you reach failure on regular chin ups. But after a point I got confused as I stopped gaining much muscles and have no idea whatsoever on how to get more lean muscles. Your email address will not be published. Just be prepared to eat a lot of food and get tons of sleep – this type of training requires you to prioritize recovery highly. During your next workout, you should try to perform 8 chin ups on each set with 4 second negatives. I would be obliged if you could post a reply to this. However, on occasion I implement slow negatives to increase time under tension and thereby place additional stress on lacking muscle groups. To do this, take about 50-60 % of your maximum repetitions – in this case that would be 8 chin ups. To give you an idea of how I applied time under tension to my close grip chin up training, read the excerpt from my PDF-Guide How to Build a Powerful Back: If you are at the level where you can easily do 12-15 chin ups you can consider to do one of the following workouts that I have used with great success…, During this workout you perform 3 sets of chin ups 3 times a week. Post that adding weight (5/10/15kgs) and reach to the same level before I move on to the advance exercises. Thanks for the info. So my first question – In what sequence among the three tecniques mentioned above should I increase my difficulty (not only for back or chest, but for all the parts), so as to move on to the advanced exercises? How to Build A V-Taper When Your Starting Proportions Are Terrible? The goal here is to perform each repetition VERY slowly to increase the time under tension. Note: Throughout this article I used the chin up as an example; however the concept can be applied to any exercise. Recently, a reader asked me to write an article about “how fast”  I perform my repetitions when I train. 3: Increase difficulty of exercises (pull ups to muscle ups, diamond push ups to handstand push ups) AND/OR Add weight to the basic exercises. I have started calisthenics only 2 months back and I DO NOT do free weights at all. Oskar, For working out on back, according to your article, I do not need to do any other exercise apart from chin ups. Do one variation each workout. If you apply time under tension to other exercises, you may want to experiment with more or less repetitions and different progressions. Thanks for the article Oscar. Why You Shouldn't Do Starting Strength As A Beginner [2020]. There’s no point in increasing it if you can barely do 5 chin ups with a regular time under tension. Let us know in the comments section. BTW: I can’t receive your PDF as I have already signed up for the newsletter. Use the time under tension technique (TUT) so you can get more out of your reps and grow your muscles by slowing down your reps to maximize the time your muscles spend under stress. During TUT workouts, you lengthen each phase of … Do You Suffer From Low Testosterone Symptoms? I really appreciate how you react to your readers’ comments (in this case mine)! As you can see in my PDF-Guide, I recommend you to get strong enough to perform 12-15 chin ups BEFORE you play around with time under tension. Serge Nubret Pump Training: No Need to Lift Heavy to Gain Muscle, 68 Days of Massive Upper Body Muscle Gains, Jay Campbell On Optimizing Testosterone Levels and Reducing Gynecomastia, 12 Training and Diet Lessons for Skinny-Fat Guys, The 3 Most Important Exercises for a Skinny-Fat Guy, increase the time your muscles are under tension.