TWO Workouts

Inverted rows and its variations are a great way to increase your pulling strength. At best they are also safe if you limit the range of motion by adjusting your setup in a way that your back slightly touches the floor in the bottom position. My preferred equipment for inverted rows is my homemade suspension trainer or rings. With these you can set the difficulty linearly. If you don’t have access to rings or suspension trainers that's fine. I’ll add some variants you can do at home with basic equipment. For example table row is a great variant when you don’t have access to other equipment and it's one of my go to rows when travelling. Using a door anchor with a suspension trainer also works fine when travelling. If the two arm row is too easy you can do one arm incline rows. Tucked front lever rows are fun! 1. Easy incline row https://www.youtube.com/watch?v=g8wWFlr2gQU Actual load ≈ 0.3x Bodyweight For this variation you can use a post, towel attached to a door handle or ring...

Since dips are a great and fun exercise for chest and triceps I made a list that collects places where you can perform dips at home. When looking for a place to do your dips you should look for the following requirements. Height of the dip platform should be from 70cm to 90cm (28” to 35”) in order to do dips with bent knees depending on your height. Surface has to be stable. You don't want the dip stand to fall over or slide sideways. In order to be able to perform dips without the need to tuck your body excessively, a suitable height of the dip platform should be at least 80 cm depending on your height. This is the distance measured from your knees to about 10cm (4 inches) below your chest line. For a 170cm person this distance is about 70cm and for 190cm this measure is about 90cm. This way you are able to perform dips with proper range of motion with legs slightly bent. If you can find a higher platform you are in luck since you don’t have to bend your legs that much. Also when ...

Chinups and pullups are great exercises to build your back but for most beginners they are way too difficult. This is because you are lifting most of your bodyweight which is quite a lot if you are new to strength training. Most of the progressions models out there have you do pull ups with resistance bands, negative repetitions etc. But there are some major issues with these approaches.  The problem with negative repetitions is that you don’t get to train the pulling part (concentric part) of the pullup and it's hard to accumulate enough training volume to make progress. Think about it this way: Would you bench press negatives with weight above your 1 rep max? Most certainly not since you would be literally crushed by this exercise. So i don’t see the point of risking your joint health by doing negative repetition. If you are starting out and you damage your bicep or joints doing negatives you won’t be able to train at all. So in my opinion the negative repetitions are not a good ...