Possible if you follow the training rules
You need to show will. If you start practicing, then decide for yourself that there is no going back, only forward - to results.
Discipline. Being your own coach is not easy. And even more so with a demanding and harsh coach. You need to not only force yourself to do this or that exercise, but also figure out why something might not work out.
Regularity. The main secret of how to do a lot of pull-ups is regular exercise.
Know how. You can train using the method of countless attempts, or you can act on the recommendations of those who already know how to do more pull-ups, who no longer consider 40 pull-ups per set to be unrealistic.
Correct pull-up technique
You need to start with an overhand grip, which is more common than a reverse grip, which shifts the load to the biceps. There is also a combined grip, which combines both grips, that is, you hold one hand away from you and the other towards you, while the torso should take a position along the horizontal bar.
The straight grip is essential for those who want to train a strong back and powerful shoulders; it develops the lower part of the biceps, which is difficult to pump up with dumbbells. Because the overhand grip affects so many muscles, it is much more popular. But you need to combine several grips of different widths in order to develop all muscle groups at once. Don’t forget about the grip width, which shifts the load to the lower or upper back muscles, as well as the middle and rear deltoid muscles. If you hang on the horizontal bar with the widest possible grip, the load will shift to the upper part of the latissimus muscles. But such a grip is undesirable because you may get injured. Also, do not forget that the longer the movement, the greater the load, so it will not be possible to heavily load your back with a wide grip. If you pull yourself up with a wide grip behind your head, you can tear the ligaments, which is extremely undesirable. Always do the pull-up slowly to avoid accidentally injuring yourself and to help you master the movement.
There are also “angled” pull-ups, which greatly develop the abs and chest. Keep your legs extended, approximately at the level of your pectoral muscles. Not everyone can do a pull-up like that, because you need a very strong press.
Pay attention to training your abs first so that you can master this type of pull-up without any problems. But keep in mind that you won’t pump up your chest this way, but the muscles will be very expressive
How to do more pull-ups on the horizontal bar. The best exercises and main mistakes
You need to do at least ten pull-ups even in physical education classes at school. This is the sports minimum for a healthy guy. However, even this number of repetitions is beyond the strength of many of the guys. Fitness trainer and Guinness World Record holder Manvel Mamoyan
talks about typical mistakes that prevent you from doing more pull-ups, and recommends a set of exercises that will help you start doing a lot of pull-ups with high quality.
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Why can't I do pull-ups on the horizontal bar?
This question often arises among beginners, and not only among guys, but also among girls. The most common reasons: excess weight, weak muscles, incorrect technique. Everything is clear with the first two points, but what is hidden behind the incorrect technique?
Holding your breath
The effectiveness of the exercise depends on how much the muscles are saturated with oxygen during the process. How to do it: when moving up, inhale through your nose, and when lowering, exhale through your mouth. Be sure to inhale and exhale with each repetition.
Body rocking
When the body sways, the tempo is lost and technique suffers. Make sure that your body is exactly perpendicular to the ground when performing the exercise.
Jerks
You spend extra strength on jerking and perform the exercise due to inertia. Such measures create the illusion of performing the exercise; the muscles do not receive the necessary load and are not trained. Instead, use preparatory exercises until you can do clean pull-ups.
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How to do more pull-ups on the horizontal bar
There are many recommendations and training videos about pull-ups on the Internet: various training schemes, technique reviews and success stories. If you want to achieve results in pull-ups, take note of a few effective exercises and important tips.
Don't expect instant results
Be prepared that it won't be easy at first. Your arm muscles will ache, you'll get calluses, and your reps will increase very slowly. Remember - this is normal! And don't quit training.
Start with a warm-up
For muscles and ligaments to work to their fullest, warm them up. This will increase your results and protect you from injuries.
Use preparatory exercises
First exercise
. You can do it using a children's horizontal bar or parallel bars. Standing on the ground, take a straight horizontal grip and pull yourself up until your chest touches the horizontal bar. Do your best, don't stop when it gets difficult.
Second exercise.
Statics develops tendons and joints, which is very important in pull-ups. Static exercises should be a mandatory part of your training. On the same children's horizontal bar, repeat the first exercise and stay at the top point for as long as possible. You can also use a horizontal bar hang to strengthen your grip.
Photo: istockphoto.com
Third exercise.
Here you will need either sports elastic bands or a friend who can take part of the load on himself. If you use elastic bands, secure them to the horizontal bar, rest your legs on the other side, and try to pull yourself up. This way you will lift less weight. Instead, you can ask someone else to hold your feet. The effect will be approximately the same. Just make sure that you do not push yourself out by supporting your legs.
Fourth exercise.
Pull yourself halfway up so that your elbows form a right angle. Hang like this until you fail. Exercises at first can also be made easier with an elastic band.
If you can already do a few pull-ups
If you already do a few pull-ups with your own weight, then increase the number of exercises. It is important to exercise regularly and ensure that the exercises are performed correctly. If you are working out and the number of pull-ups is not increasing, try training with weights. To start, you can use a backpack with a couple of bottles of water or a stack of books. It is also possible that one of the muscle groups is lagging behind. Try changing your grip or adding additional exercises.
Why do you need pull-ups at all?
Firstly, pull-ups are one of the simplest and most accessible exercises. There is a horizontal bar in every yard, and you can pump up a large group of muscles on it. To form a beautiful torso and wide back, pull-ups are one of the most important exercises. In addition, pull-ups have a huge number of variations in order to develop different muscle groups and not get bored from the monotony of training.
Secondly, pull-ups make you healthier. The problem of many people is congenital and acquired diseases of the spine. Often, doctors in such cases recommend various types of gymnastics, massages and other ways to strengthen the back. Pull-ups can serve as both a prevention of such diseases and a method of treatment. In this case, it is better to consult a doctor to avoid harm.
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What are the benefits of pull-ups?
If you perform the exercises correctly during training, this will bring benefits to the body, namely:
- The muscles will become stronger;
- The degree of endurance will increase;
- Excess weight will go away and your figure will be corrected;
- The ligaments will become stronger.
It is very important that with the help of a horizontal bar you can maintain a healthy spine, and this will have a positive effect on all organs of the body. Body shaping from regular pull-ups involves building an athletic torso when the back muscles and shoulder girdle are well developed
This can be achieved through a variety of exercise techniques that work all muscle groups in the upper body. And when you do twist lifts, you can even pump up your abdominal muscles.
Exercises to help you learn how to do pull-ups on a horizontal bar from scratch
Now you can find dozens of pull-up programs to increase your number of pull-ups or just learn how to do at least one pull-up. We will tell you only about the basic and most effective exercises, which in any case will bring results.
First you need to stretch your muscles, take at least ten minutes to do this, otherwise there is a risk of injury. Exercises that develop statics can be performed only 20 days after the start of classes. They are performed at the end of the workout, when the muscles are filled with blood and warmed up.
Upper pulley to chest
An ideal exercise to master the movement and get used to the load. Start doing cable rows with a minimum weight, about 20 kilograms, to master the movement. Next, increase the number of repetitions, and then add 5-10 kilograms of weight if you feel that the execution technique does not suffer. Do the exercise twice a week, about 12 repetitions in 4 sets, do the first set as a warm-up with minimal weight.
Negative pull-ups
To perform negative reps you will need a stand and a pull-up bar, stand on the stand and grab the bar, then move your legs to the side or forward and begin to lower yourself down. Lower yourself very slowly until your arms are completely straight. To master the load on the muscles, you need to do more approaches, about 6 sets of 8 repetitions. Next, you can do 15 reps for three sets, which is significantly better than 10 sets of 5 reps. It is advisable to linger at the most difficult points, for example, if you feel a strong load while bending your arms 90 degrees, stay in this position. This way, your muscle strength will increase, and you will master classic pull-ups without any problems.
Pull-ups on a low horizontal bar
The exercise is very similar to classic pull-ups; to perform it you will need a horizontal bar that is up to your chest height or slightly lower. Grab the bar and straighten your arms, keeping your body at an angle of about 45 degrees. Then do pull-ups, while fully extending your arms.
Pull-ups
This exercise is much more difficult than all of those listed; you will need parallel bars. Grab them with your palms facing inward and straighten your legs in front of you. Your arms and back should be kept as straight as possible. Do a few pull-ups to the height of the bars, then hold the position in the peak position and slowly lower down.
Pull-ups with a partner
With the help of a partner, you can do pull-ups, even if you don't know how to do them. It should “catch” you in the middle of the movement and lift you to the top, since you cannot do this on your own. Try to strain your muscles as hard as you can so that they are trained, otherwise it will be more difficult for your partner to lift you.
How to learn to do one-arm pull-ups
This exercise is very dangerous and difficult; you can easily injure your elbow joint, so you need to be careful and prepared. This exercise can only be done by people who have done at least 20 pull-ups. You need to control the movement so as not to injure the ligaments. Many people do not believe that the exercise can be performed, but there are many videos on the Internet where people weighing 100 kilograms do pull-ups with one arm, so everything is possible with good preparation.
You need to start the exercise by mastering the technique; you hang on the horizontal bar with one hand, and hold your wrist with the other to better control the movement. Next, you can choose a comfortable position for your second hand, hold it on your bicep or shoulder, and so on. The closer to your wrist you hold your other hand, the easier it is to do pull-ups, so after 3-4 pull-ups with your hand on your wrist, you can lower your hand to your forearm. Never make sudden movements or swing, otherwise injury cannot be avoided. To perform at least one pull-up, you need to train for a long time, preferably several times a day; after a while you can easily do pull-ups on one arm at least three times.
Action plan: to increase the number of pull-ups on the horizontal bar
So, let's summarize. Here's a general plan of action designed to help you achieve your first pull-up, then 10-12 reps per set, first weighted pull-up, and so on, in the fastest way possible:
Step 1: How to Achieve 10-12 Pull-Ups Per Set (twice a week)
- Scapular pull-ups: 3 sets of 10-12 reps;
- Banded pull-ups: 3 sets of 6-12 reps;
- Kneeling lat pulldown: 3 sets of 10-15 reps;
- Reverse rows: 3 sets of 8-12 reps (minimum body angle to the floor);
- Negative pull-ups: 2-3 sets of 30 seconds.
Perform two sets of max-rep pull-ups before this workout, as well as 1-2 weight training sessions throughout the week.
Step 2: Improve the result
- Perform weighted pull-ups twice a week (devote one day to other pull-up variations) for 3-4 sets of 6-10 reps.
- Start with a weight of 1-2.5 kg, and add 1-2.5 kg as you are able to perform 3-4 sets of 10 repetitions.
- After 4 weeks of hard training, take a week off or do a week of training with minimal impact.
I hope you will see that with the right approach you can achieve significant results. And this step-by-step program, which builds protocol and exercise into your weekly plan, shows you how to properly progress over time. So you can break through the wall and achieve results in the most effective way, just like countless other participants who have successfully completed the program
Sources:
- https://juniperpublishers.com/jpfmts/pdf/JPFMTS.MS.ID.555669.pdf
- https://www.ncbi.nlm.nih.gov/pubmed/28011412
- https://www.ncbi.nlm.nih.gov/pubmed/19620915
- https://www.ncbi.nlm.nih.gov/pubmed/19620915
- https://www.acefitness.org/education-and-resources/professional/certified/april-2018/6959/ace-sponsored-research-what-is-the-best-back-exercise
- https://www.ncbi.nlm.nih.gov/pubmed/28011412
- https://builtwithscience.com/how-to-increase-pull-ups/
Training and control
Before doing pull-ups on the horizontal bar many times, you will have to do pull-ups many times, but little by little, that is, in several approaches.
Oddly enough, the fact that exercises on the horizontal bar can be abandoned is no longer due to laziness, but because the practitioner has overdone it.
“Breaking down” due to muscle strain, strained tendons or dislocations is much easier than it seems to beginners. If you want to know how to learn how to do multiple pull-ups, first of all, learn how not to hurt yourself.
Professionals recommend that beginners exercise no more than 4 times a week. There should be a rest day between workouts to restore muscle tone.
But you shouldn’t delay time between classes either. Exercising on the horizontal bar should become a pleasant and useful habit, and this is only possible with regular exercise.
The control area also includes food. To grow the necessary muscles, you will need building material - proteins, the content of which is sufficient in meat, fish, cottage cheese, and eggs. Energy for physical activity is best obtained from fresh vegetables and fruits. But you should limit yourself in baked goods and sweets - these carbohydrates will not have time to be consumed, which will lead to weight gain that is undesirable for training on the bar.
As for your attitude to exercises, it is best to train yourself to get quality, not quantity, of pull-ups from the very first approaches. Quality is not only the beauty of movements, but also technique, which will reveal the secret of how to do pull-ups many times.
How to increase the number of pull-ups on the horizontal bar
Over time, any load goes through an adaptation stage, during which the muscles get used to the movements and begin to perform their tasks much easier. Obviously, the more and longer you do pull-ups, the number of pull-ups will increase over time. How to speed up this process?
To begin with, you need to decide on a training regimen so that the muscles have time to recover, but also do not lose their shape. For a large number of pull-ups, you can train 2-3 times a week , it is advisable to conduct functional training to develop endurance of all muscle groups.
If you train the back with the pectoral muscles, you can increase strength faster, since the coordinated work of antagonist muscles is more likely to prepare the body for a large number of pull-ups than isolating strength work on individual muscles.
Pull-up technique
In order for you to achieve the result you hoped for after completing the exercise, it is important to perform the exercise correctly. Since you can do 30 pull-ups without straining only by following all the rules, let’s get acquainted with the technique of performing this exercise:
Since you can do 30 pull-ups without straining only by following all the rules, let’s get acquainted with the technique of performing this exercise:
• Grasp the horizontal bar with both hands using the grip you have chosen for yourself. The thumb should always be on the bottom.
• Using proper breathing techniques, begin to pull yourself up until your chin is 2 cm above the bar. In this case, do not jerk under any circumstances. Your feet should be pressed together or slightly apart.
• Also calmly return to the starting position.
• Repeat the exercise as many times as you have the strength to do. You should pull both arms and sides of your body evenly. Don't squirm or jump up. If you get tired before you've done the planned number of pull-ups, break the exercise into two sets.
Pull-up training program
Here are 5 ways to improve your pull-ups and raise your capabilities to a new level. Show willpower and perseverance, as the exercises are not easy and take time to master, but the result will be worth it.
Pull-ups in 60 seconds
Based on the name, you can guess what we are talking about. Strive to perform the maximum amount within a minute; a prerequisite will be to pull yourself up to the level of your chin, or better yet, your neck.
Further, lactic acid will be your opponent, filling the muscle tissue more and more after each repetition, forcing you to do less and slower pull-ups, so in order to slightly block its effect on the body, pull up sharply and powerfully, and lower yourself quickly, rest at the bottom for 3 seconds and go up again.
You do this for 50 seconds, and for the remaining 10 seconds you pull yourself up quickly without resting at the bottom. Any vibrations of the body are excluded, make sure that your legs do not wander, technique is very important.
Powerful Three
This pull-up method requires a lot of energy and effort, it may not work the first time, but be persistent, what is its essence: 1) Perform 5 repetitions of the usual classic pull-up, but every time you reach the top point, you need to clap, then grab crossbar and go down and so on 5 times. 2) Next, perform the usual 5 pull-ups to the chin. 3) Then 5 pull-ups with a reverse grip (palms facing you).
A total of 15 repetitions in 1 approach, each of the 3 types of pull-ups should take 20 seconds, if you do it faster, you’re just a superman
