Pull-ups: working for the result
Last reviewed: 23.04.2024
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Your best result: 0-1
Problem: You are not strong enough to lift the weight of your body.
Solution: Turn your weakness into an advantage by using "negative pull-ups." Do only lowering using a heavier weight than you can lift: this is the fastest way to gain strength.
How to do it: First, a little terminology.
Pulling up with an average reverse grip: This is a light version of traditional pull-ups. You put your hands on the width of your shoulders and use the grip from below (palms to yourself). Thus, you are using your biceps more, and it's slightly easier than traditional pull-ups.
Lifting with a neutral grip: This is the same basic movement, but you hold onto the parallel bars on the simulator so that your palms look at each other. It's harder than pulling up the middle back grip, but not as hard as traditional pull-ups with an average straight grip.
Now follow the below program of exercises, performing negative pull-ups: place a bench under the bar and use it to push your body up so that the chin is over the crossbar. Then use the necessary amount of time - 5-6 or 8-10 seconds - to lower the body. When your arms are straightened, push it back to the top position and repeat. Rest 60 seconds after each approach.
- The first week: pull-ups with an average back grip: 3 sets: 5-6 repetitions: 5-6 seconds
- Second week: Lifting with a neutral grip: 3 sets: 5-6 repetitions: 5-6 seconds
- Third week: Lifting with neutral grip: 2 sets: 5-6 repetitions: 8-10 seconds
- Fourth week: Pulling up with an average direct grip: 2 sets: 5-6 repetitions: 8-10 seconds
Your best score: 2-4
Problem: You can not perform enough repetitions to fully develop the connection between thinking and contraction of muscles, which limits the ability to increase your strength.
Solution: Do more approaches with fewer repetitions. Reason: The first or first two repetitions are "the most qualitative," which means that the greatest number of muscle fibers are involved at this time. Carrying out several approaches for 2-3 repetitions, you activate more muscle tissue and develop communication channels between the brain and muscles - rapidly increasing its strength.
How to do it: Perform your maximum number of repetitions of traditional pull-ups and divide it into two. It is exactly how many repetitions must be performed in each approach. (If your best result is three repetitions, reduce to one). Follow the exercise program shown below, performing the required number of repetitions and each time resting the required amount of time. Note that after 2 weeks, you will increase the number of repetitions in each approach.
- First week: 8 approaches: 50% of your best result: 90 seconds of rest
- Second week: 8 approaches: 50% of your best result: 60 seconds of rest
- Third week: 8 approaches: maximum result: 90 seconds of rest
- Fourth week: 8 approaches: maximum result: 60 seconds of rest
Your best score: 5-7
Problem: You are strong enough, but you lack muscular endurance.
Solution: Focus on doing more repetition than usual - regardless of the number of approaches. For example, instead of doing 3 sets of 6 repetitions, which is generally 18 repetitions, perform 30 repetitions - even if it means that you will only perform three, two or one approaches. So you quickly improve your muscular endurance.
How to do it: Carry out the maximum possible number of repetitions, then rest 60 seconds. In general, you must do 30 repetitions. Try to achieve your goal for the least number of approaches.
Your best score: 8-12
Problem: You are too strong for your body weight
Solution: Increase your weight by pulling up with additional weights. You will improve your absolute strength, which will increase the number of repetitions that you can perform, lifting only your weight.
How to do it: Tie a weighty pancake to the weightlifting belt for pulling on the uneven bars and tie it around the waist. (If your gym does not have such a belt, you can hold the dumbbell between your ankles). Use weight 5-10 percent higher than your body weight, this is enough to ensure that you perform only 2-3 repetitions less than your best result. Swipe 4-5 sets, resting 60 seconds after each.
