You can use the pyramid training method to do fitness training. "Pyramid Training Method" has a forward direction and a backward direction, and the forward direction is15rm->12r m->; 10RM->8RM, but the opposite direction is opposite, that is, 8rm->10rm->; 12RM-> 15RM. suggestion on number of groups 6- 10. Using pyramid method can squeeze your latissimus dorsi to the maximum extent, and the endurance and explosive force, including muscle volume, will change greatly with time!

Pull-ups are mainly latissimus dorsi, which is a large muscle group and needs 48 hours of rest. Therefore, it is not recommended to practice latissimus dorsi every day. Muscle growth is based on the recovery period after training, and our muscle growth is the re-establishment of muscles during the recovery period. If we continue to train this part in the recovery period, it will remain discrete and cannot be re-established, which will affect the shape and overall effect of muscles.

Pull-ups focus on the latissimus dorsi and biceps brachii, and also have a certain training effect on many small muscle groups around the scapula and forearm muscles.

Pull-ups exercise the back and increase the width of the back. Pull-ups can also stretch the spine, so that the spine can be stretched as much as possible and promote the proliferation of spine bones.

Teres major, teres minor, infraspinatus, trapezius, biceps brachii and latissimus dorsi can develop through positive grip pull-ups with different grip distances, but the emphasis is different. Wide grip pull-ups stimulate the middle and upper parts of latissimus dorsi; The middle grip pull-ups focus on stimulating trapezius muscle; Narrow grip pull-ups focus on stimulating upper latissimus dorsi and teres major.

Hold the neck and pull up, and stimulate the upper and middle latissimus dorsi, teres major, teres minor, rhomboid and deep back muscles.

References:

Baidu Encyclopedia-Pull-ups