If you want to get a great looking back, then you need to be able to do pull ups. Rows and weighted pull ups should be the main moves when you are trying to bulk up. I found a couple of great articles on how to do more pull ups plus this great video.
What do you think of the routine? Most people wouldn’t think of doing push ups to do more pull ups but he layouts a great routine.
Now on to a article that gives some great tips. One of the best 10 tips I found that teach you how to do more pull ups was on stronglifts.com.
Check out Mehdi’s tips here.
========
1. Avoid Machines. Machines balance the weight for you and force you into fixed motions. The strength you build on the Lat Pull-down and the Assisted Pull-up Machine
won’t carry over to Pull-ups. Don’t use them.
2. Use Resistance Bands. Attach a resistance band to your pull-up bar and loop it around your knee, like in this video. I have Iron Woody bands: they’re cheap & quality. Check their Assisted Pull-up Package.
What’s the difference with the Assisted Pull-up Machine? Resistance bands only help you in the bottom position. You’ll have to do most of the work in the top of the movement. Assisted Pull-up Machines help you from start to finish.
3. Do Chin-ups. Chin-ups (palms facing you, like in the top picture) are easier than Pull-ups (palms away). Start with Chin-ups. Once you can do 5 reps with proper technique switch to Pull-ups. You’ll be able to do at least 1 rep.
4. Get Help. Ask someone to grab you by your side and help you on the way up. Do most of the work yourself: don’t push off with your legs too much. Pull yourself up using your back muscles as if no-one was helping you.
5. Use Momentum. Pull yourself up while using hip drive like Jesse Marunde in this video. Once you can do about 5 Pull-ups this way, drop the hip drive and use strict technique again.
6. Do Negatives. Grab your pull-up bar and get yourself in the top position by jumping up. Lower yourself slowly and jump back up on each rep. 5 sec count on the way down is enough. Expect lots of soreness using this method.
7. Grease The Groove. Get a doorway pull-up bar and do 1 Pull-up or Chin-up every time you pass the bar. Read this & this for more info.
8. Do Multiple Sets of Low Reps. Start with 10 sets of 1 Pull-up. Take as much rest between sets as you can. When 10×1 gets easy, switch to 10×2. Continue until you can do 10 sets of 5 Pull-ups.
- 10 sets of 1 Pull-up
- 10 sets of 2 Pull-ups
- 10 sets of 3 Pull-ups
- 10 sets of 4 Pull-ups
- 10 sets of 5 Pull-ups
Once you can do 10×5 Pull-ups, you’ll be able to do 10 Pull-ups on your 1st set when going all out. Remember: if you can’t do 1 Pull-up, do Chin-ups using the same approach.
Worst case use a resistance band.
9. Armstrong Pull-up Program. Guaranteed to get you to 20 Pull-ups within 8 weeks if you stick to the program. Read the guide. Check also the Recon Ron Pull-up Program which is similar.
10. Believe. Drop your excuses. You’re not too heavy and being a woman or old doesn’t matter. Others have gotten stronger at Pull-ups and so can you.
See the rest of the article here
======
Now if you follow those 10 tips I know you will be able to knock out a lot more pull ups….plus you should have a jacked back.
While looking around I found some other articles that you may like.
Some other great articles on how to do pull ups:
http://articles.elitefts.com/training-articles/how-to-do-more-pull-ups/
http://relativestrengthadvantage.com/insanely-good-chin-ups-pull-ups/
So what do you guys think? Was this helpful? How many pull ups can you do? Leave a comment below.
|
Gain 10lbs of Muscle in 30 Days?
Grab this free Muscle Gaining Plan that includes the workout and diet plan. Just Enter Your Email Below.
|
|
|
We hate spam just as much as you
|
{ 0 comments… add one }