We combine partial repetitions into a set - the Platun principle.

Let's consider a typical situation that sooner or later any new bodybuilder finds himself in. Moreover, the most classic and common example is this exercise: hanging pull-ups on a bar. Let's say you trained regularly, loaded your muscles according to the training plan, ate right and rested, but one day you still felt stagnant. What kind of stagnation are we talking about here? – For example, you are able to technically correctly perform 12 full pull-ups in one approach without the use of cheating or other special means. You train for a week, two, a month, but there is no progress. The 13th repetition is not given to you for a long time. This is stagnation...

Moreover, pull-ups are the most typical example of such a situation, which is why we chose it as an example. The load weight in this exercise is practically fixed - this is the weight of your body, which, as you know, does not change dramatically quickly. Moreover, the load is quite serious even for just one repetition. It is not possible to somehow reduce it. But increasing it is quite possible. By the way, this is one of the options for overcoming stagnation! Do 6-8 repetitions, but additionally hang a barbell disc on your belt - here’s one solution for you. Second option: vary the speed! Perform the exercise either too quickly with a so-called explosive pace, or, on the contrary, too slowly, concentrating on every millimeter of movement. It is also very effective to vary the duration of the pause between approaches - for example, reduce it to a minimum, just to catch your breath, and then go back into battle. Another option is to use other exercises to target muscle groups. For example, as an excellent alternative to pull-ups, you can perform rows on the upper block using a wide grip on the machine. Also complement your training program with barbell bent-over rows or concentrated dumbbell bent-over rows.

Pull-ups while hanging on a bar using the Platun principle:

1. Take the starting position: hanging on the bar. Choose a grip option (grip or grab), as well as the width of the grip, to suit your taste. Our principle does not depend on this at all.
2. First, perform 5 partial repetitions from the starting position to half the available amplitude. That is, pull the bar not to your chin, but only to the forehead area, after which, without actually completing a full repetition, return to the starting position.
3. Then do 5 more partial repetitions, but this time in the upper phase of the movement. That is, from the middle position of the amplitude (from your forehead), pull the bar until it makes contact with your chin, then straighten your arms again, bringing the bar to your forehead - do not fully extend your arms!
   
   
   
   
4. Well, and finally, perform 5 final, full, classic pull-ups through the entire range of motion: from arms fully straightened at the elbows, to contact with the chin of the bar.

As we can see, there is nothing radically new in this technique. We have already studied the principle of partial repetitions or, for example, the very similar principle of one and a half repetitions. In fact, the Platun principle is a kind of symbiosis in one approach of conventional full repetitions with partial ones, but at the same time the partial ones are divided into subsets of the initial and final phases of the amplitude.

The method really works - it has been tested more than once in personal practice and is confirmed by professional bodybuilders around the world. So if you are stagnant in pull-ups, or any other exercise, you can effectively use it, and after a short time of using it, progress will definitely come, and you will get off the block, which is what we, in fact, wish for you!