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@youngchristianfemale Same volume = same hypertrophy adaptations (if you have same rest time), according to research 12 sets of 3 is better for strength than 3x12, BUT for 12x3 you'll need higher load/intensity to get the benefits

@jesusisafriend Weighted Chinups are awesome for overloading the pullup, but it lacks the skill for OAC - to pull from dead hang to top of the chinup with one arm and stabilisation. And it's way more fun to train OAC progressions than adding weight on pullup, at least for me. On the other side...

@westcoastdan I was talking about freestanding HeSPU Pulling is my weakness so it was lagging behind my pushing strength since the beginning

@westcoastdan I can do 2 clean HeSPU but am nowhere near a bar muscle up. Maybe because I never trained it, let alone the explosive pullups and technique

@jermyn Yeah, me too. My upper body session is similar to yours and RR and it usually lasts up to 1.5h. If I would do BB squats on the same day, I wouldn't be able to give it my all and sessions would last up to 2hours or more. So I do 3x upper body like RR without squats, but I squat 1-2x per...