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AI Summary
- Pull-up progression: band-assisted pull-ups, negative pull-ups, and activation exercises build the neural and muscular capacity needed for unassisted reps
- Leg building without weights: resistance bands, loaded stretches, bodyweight variations like pistol squats, and daily low-resistance high-frequency movements drive adaptation
- Body part split versus full body training: both work when volume is adequate; full body may enhance frequency benefits and daily consistency for some individuals