Single Or Multiple

Guys i have question regarding oac

Is it better to perform single rep of top hold oac 4s and then down negative 4-5s total 10s for one rep.

Or is it better 2rep negativ oac @4-5s.total TUT 10s

Thank you

I would mix them.

If your goal is a OAC I would also recomend doing slow assisted OAC.

Hang a towel off a chinup bar, one hand on the towel the other on the bar.

Start from hanging, do the concentric part as slow as possible. Doing them real slow will reveal your weak part of the OAC and work every muscle fiber you have. Be sure also to make a pause at the top and bottom.

Putting in some ropeclimbes a couple of times' a week will also help.

Yes my goal is oac..

Ussually i work on oac twice a week.

Each work only 2 set.

So can i make it 4 session a week?

Thank you

Start with 3 times a week and see how you feel and then go to 4 or do rope climbing on the forth day.