Improve Your Pull-ups
Getting better at pull-ups is something that everyone wants to do but few actually achieve… why?
They’re too damn hard that’s why!
This is the answer I get time and time again and really I understand.
They are tough as nails especially if you can’t even do one… you just up hanging there grunting and popping blood vessels in your eyes.
So how do you get better?
Well if you are overweight that ain’t helping. Every pound you are overweight makes a big difference in a Pull-up. By the way, a Pull-up palms face you – this is a supinated grip…. palms away from you is a Chin-up – this is a pronated grip and way tougher so let’s start with the Pull-up)
So once you get your weight down and that of course is a whole other ball of wax, we start working on all the muscles that are involved in a Pull-up, which consist of your lats, biceps and entire core.
You can be quite strong in your arms and back but if your core is weak you will not get very many. Those that can pound out 15 or more Pull-ups know what I am talking about if you have ever tried to do some when your abs are sore… it’s downright impossible.
Once we strengthen all the muscles individually we need to actually practice the Pull-up. The best way to get better at anything is simply doing it. I remember one of my trainers was an Olympic hurdler and would always be asked how do I run faster. His answer was always the same… “Run fast”. Unless you are training the muscles to work in the specific firing pattern that the exercise calls for you will not improve very fast at all.
So if you can;t do any Pull-ups you need to start with Negative training.
Negative training means that you can cheat on the positive by standing on a stool or hopping up and then really taking about 5 seconds to extend your arms. This will train the muscles used in the pull-up and get you on your way.
My recent client we’ll call Karen is a mother of 2 and is 44. She could only do 1 Pull-up 2 months ago, which is great, but now can do 12 dead hang Pull-ups using this Negative technique. She did 50 Negatives in one workout trying to complete them as fast as possible, usually over 30 minutes with breaks. I had her do this every week and sure enough she is great at them now and has the results that come with doing Pull-ups. Leaner, stronger and more toned through her entire upper body.
Here is another progression type program that will help you improve your Pull-ups.
Do your regular workout program, but for 10 straight days do an additional 25-50 pull ups. If you are only able to do less than 5 pull-ups: do 25 pull-ups for your daily plan below:
- If you can do more than 5 pull-ups: do 50 pull-ups for your daily plan below:
Odd Days:
Supersets (repeat 10 times):
- Pull-ups – max
- Pushups – 15
- Bench Dips – 15
- Abs of choice – 30
Even Days:
25-50 Pull-ups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups.
Rotate for the next ten days from odd day workout options and even day pull-up supplement, then take three-four days off from doing ANY pull-ups. Test on day 14 or 15 and let me know your results.
Good luck with the Pull-up/Push Workout. Push yourself and you can quickly perform better on your Pull-up test.
