High pull as a mass builder?

Asked by: Harley Reese

One-arm dumbbell high pull

• Stand with your feet hip-distance apart.
• Use an overhand grip to hold a dumbbell in your left hand.
• Extend your arm straight.
• Straighten your hips and knees as you explosively raise the dumbbell as high as you can.
• Slowly lower the weight back to the starting position.

Are high pulls good?

This high pole is gonna help you with that action to get you use to that first portion of a lift. So it's an excellent exercise. To help with building that you know upper back shoulders a little bit

How many reps should I do for high pull?

Generally the clean high-pull should be done for 2-5 reps per set anywhere from 70%-90% of the lifter’s best clean. This weight range will allow most athletes to get the elbows to maximal height. High-pulls can still be prescribed with heavier weights as long as maximal elbow height is not desired.

Is pull up good for hypertrophy?

Here’s the answer: it means you run the risk of these smaller muscle groups tiring out before you can even start working on the bigger muscle groups (i.e., your back). And that, ultimately, defeats the purpose of doing the pull-ups.

Does high volume build mass?

Simply put, more volume equals more muscle mass. At least until you get to 10 sets or more per week. The relationship between weekly volume and hypertrophy (Schoenfeld et al.

How much weight should I high pull?

The average Clean High Pull weight for a male lifter is 189 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift. What is a good Clean High Pull? Male beginners should aim to lift 68 lb (1RM) which is still impressive compared to the general population.

Are high pulls safe?

It's not that it's unsafe it just puts your shoulder in an unsafe. Position you're just more prone to injury. So when your arms are like this you're already in a very unnatural.

What muscles do high pulls target?

High Pull Muscles



Though the high pull works primarily your upper body, because you’re squatting, the muscles in your legs will also benefit. The high power pull strengthens the trapezius muscles as well as the hip adductor muscles, gluteal muscles, hamstrings, quadriceps and shoulders.

Is 2 sets enough for hypertrophy?

If you’re taking long rests between sets, roughly 6 sets per muscle group per training session is a good target for most individuals looking to maximize hypertrophy.

Can you build muscle with low weight high reps?

Low Weight, High Reps



Using lighter weight with a higher number of reps won’t necessarily grow your muscles, but it will make them strong in a different sense. Exercising with lighter weights triggers a different set of muscles, known as Type 1, or “slow twitch” muscle fibers.

Is volume killing your gains?

To these guys too much training volume is literally killing your gains! High-intensity bodybuilders believe that you have to push yourself really, really hard on a smaller number of sets for optimal results. High-intensity bodybuilders usually only perform 1-10 sets per week for each body part.

Is 30 sets for chest too much?

Be sure to keep your weekly training volume (the total of your working sets) for chest between 12-16 total reps. If you find out you are performing more than 20 sets per week, there is a very good chance you are doing TOO much and are actually diminishing your bodies ability to build new muscle mass.

Is volume or weight better for mass?

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn’t mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.

Do bodybuilders lift heavy or light?

And strength whereas lighter loads leads to more muscular endurance with less contribution to hypertrophy. So based on this it may seem that heavier loads is the way to go in terms of hypertrophy.

Is lifting heavy better for muscle growth?

If you’re looking to gain muscle, and increase your strength in the most efficient way possible, then lifting heavy weights is a good option for you. Gaining strength all comes down to fatiguing your muscles, and heavy weights will get you there faster.