Muscular hypertrophy IE Bulk is generally driven more by training volume then intensityull ups, dips, and muscle ups are all potentially good hypertrophy training methods it just depends on your strength, I wouldn't use the climb up its a bit to specialized and the strength curve isn't optimal to challenge all the upper body musculature in my opinion.
If a pull up, dip or muscle up is with in your 5rm to 20 rm then it should be fine as hypertrophy tool, the key is to accumulate lots of volume. A recent study for instance showed that 8 sets is superior to 3 sets for hypertrophy.
You should be 2 minutes or under for hypertrophy purposes it increases metabolic stress and muscular damage and thereby causes more hypertrophy
A general hypertrophy based workout would be 5-10 sets of 6-10 reps, using 60-85 percent of 1rm with 1-2 minute in between sets for 2-3 times per week.
The other factor that is frequently not mentioned is that response to excercise protocols is variable some people respond well to high volume others do not some respond well to high intensity other do not.
Really digged this post. Just sayin
But thank you, too all, for posting. How should one construct a eating plan to best benefit bulk/mass gain? High protein, low carbs, and low fat? I really wanna learn this stuff
How does this sound, as far as working out:
5 sets of 6 reps (I think this may be my limit, haven't tried yet, but I feel like 6 sets would be too many for now
) of dips with 1:30 minutes of rest between sets.
10 sets of 8 pull ups with 1:30 minutes of rest between sets.
(when available) 5 sets of 6 muscle up progression reps with 2 minutes of rest between sets.
10 sets of 8 pistol squats (both legs) with 1 minute between sets.
(when available) 5 sets of hill sprints (until about 80% fatigued) with 2 minutes of rest between sets.
10 sets of 12 explosive squats (felt like I wasn't getting enough leg work out in there...) with 1 minute of rest between sets.
Whenever I have rest days, could I do "skill work," such as working on my plance, HSPU, general handstand work, and L-sits?
Also, Are protein supplements advised? Such as whey protein? Or protein bars, in general?