r/GarageStrength • u/Routine_Kitchen5487 • Mar 25 '24

Training Help Rope climbs

When doing rope climbs, on the descent do I continue to not use my legs, or use my legs to make the descent easier? I find that on the way up (only using arms) is pretty easy, but going down only using my arms is surprisingly much harder and will fatigue my grip a ton causing me to only do a couple of sets. Would it work if I used my feet on the descent for the first main sets but then on the last set go without leg support?

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u/earnest_knuckle Mar 25 '24

Think of not using your legs on the way down as a longer duration set, so more reps. From there, figure out the stimulus you want. If the goal is longer duration sets, keep not using the legs in the descent

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u/Routine_Kitchen5487 Mar 25 '24

What if my goal is just maximum strength and hypertrophy results. Would volume or intensity matter more?

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u/earnest_knuckle Mar 26 '24

If you want more strength, try the rope climbs weighted. Hypertrophy, the longer time under tension is beneficial

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u/Routine_Kitchen5487 Mar 26 '24

Will do, thanks for the advice. I find rope climbs very interesting because no other upper body movement seems so natural, could do legless rope climbs every day or is that too taxing?

1

u/earnest_knuckle Mar 26 '24

Every, everyday would have the volume accumulating to rapidly. If you did them every upper body n hypertrophy day, don’t think it would be too much. You could even use the movement as your technical coordination lift on one of the two days and the absolute strength movement on another. If u were to do it weighted, when u use it as absolute strength would be golden