1601: How to Build Big Arms, the Best Way to Train to Increase Pull-Ups, the Truth About Lifting Belts & More

MInd Pump

Podcast Notes Key Takeaways The best way to improve pull-ups is to practice pull-ups frequently, at a low intensity – just doing 1-3 reps oftenLow-intensity band-assisted pull-ups are beneficial in building strength until you can wean off Once you can do a few pull-ups without assistance, start adding in 1-2 reps with load to see big improvements To build arms: low reps, high weight for compound moves; high reps, low weight for isolation moves Work with a few different angles in each set of bicep and triceps training for max growthDevelop shoulders to increase definition in biceps and tricepsIf you want to be strong in the real world – don’t use a lifting belt; if you want to be strong in the gym – use a lifting belt when you’re pushing your maxesBe careful with lifting belts because they change muscle recruitment patterns and you can become dependent for lifts To recover from overtraining: get a good night of sleep, keep hydrated, be sure to hit protein intake, stay active with mobility and stretching – deep tissue massage and infrared sauna if possible

Read the full notes @ podcastnotes.org

In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about the best way to train for pull-ups, growing arm size, whether lifting belts are necessary for heavy lifting, and methods for recovering faster from overtraining.

Mind Pump’s vacation workout tips. (4:46) The guys recap their vacations with their families: Kauai adventures, moving pains, and leaps in growth. (6:35) Is Adam falling in love with golf? (21:43) Barbequing with Adam Schafer. (24:25) You look strong. (31:01) Study: Do trans athletes have an advantage? (33:35) Inflation’s silver lining? (35:22) Kevin Hart’s birthday surprise for the ages. (36:10) Injuries in sports and the most gruesome one the guys have seen in person. (37:52) Mind Pump’s nutrition secrets while vacationing. (45:57) #Quah question #1 – What's the best way to train for pull-ups? (51:13) #Quah question #2 – I want to grow the size of my arms. Are heavy weights and low reps better or lower weight and higher reps? (57:52) #Quah question #3 – Are lifting belts necessary for heavy lifting? (1:02:38) #Quah question #4 – What is everyone’s method for recovering faster from overtraining? (1:09:28)

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People Mentioned

Kevin Hart (@kevinhart4real)  Instagram Jake Paul (@jakepaul)  Instagram Conor McGregor (@thenotoriousmma)  Instagram