Today we’ll talk about how to build muscle on the horizontal bar. Things will not be limited to exercises alone; in order to achieve a result, an integrated approach will be required.
Pull-ups on the horizontal bar, like any other exercises, can do little in terms of muscle growth without a number of other measures.
Number one in importance among these measures is nutrition. Next come the dream and lifestyle in general.
Let's start with nutrition so that everything is brief and clear.
In this funny phrase there is a sense and a piece of truth. Consuming a lot of calories will really allow you to gain weight. If you do not exercise at the same time, then fat will accumulate. If, with an excess of calories, load the muscles in full, then it is the muscles that will grow.
And there is another condition - the quality of the food. Depending on what is contained in the food, subcutaneous and visceral fat or muscle will grow more.
If your food is rich in protein, the building material will receive the muscle part of the body. But without energy, muscles cannot work efficiently. High carbohydrate foods, in turn, are rich in energy, enclosed in chemical bonds between molecules.
This energy will be consumed during training, and its surplus will be stored in the form of glycogen and go to the synthesis of fat. But building material for muscles in carbohydrate food is not enough, so they have nothing to grow with.
Hence the conclusion - we need both proteins and carbohydrates. Everything is simple here - there is material, there is energy - synthesis is ongoing. This is how our body works.
The most successful option is to calculate your daily diet in calories and grams of protein, carbohydrates and fats. On how to do this there is a ton of information in open sources.
And provide yourself with such a diet. Remember that protein is not only found in meat. Among other things, these are dairy products, eggs, fish and much more.
Compliance with the optimal number of calories and the ratio of BJU will be called proper nutrition. Stick to it, and gaining weight on the horizontal bar will not take long.
However, it is worth saying that any organism has limits. Muscles can grow at a certain rate. And this speed at the first turn is limited by the concentration of growth hormones and testosterone. Each person has an individual muscle growth rate. Therefore, do not follow your comrades - track your and only your results.
By lifestyle, I understand the ratio of sleep and wakefulness during the day, as well as motor activity.
With activity, everything is clear - the higher it is, the nutrition should be caloric and vice versa.
You need to sleep so much that you feel good and cheerful throughout the day. Some argue - sleep more and everything will be fine. But, it is important not so much the number of hours as the quality of sleep.
After all, after a very long sleep, a person can feel “overwhelmed”. This means that you either slept poorly or simply went over your norm. Be guided by feelings. Your task is to choose the number of hours that will give you the most comfortable feeling.
If you have learned all of the above, we begin to disassemble the pull-ups!
Speaking about how to gain muscle mass on the horizontal bar, you should clarify what you will need to do different options for pull-ups and exits by force.
To get started, focus on pull-ups. It will be a kind of preparation. For example, you can practice three times a week.
We will designate the days of training with numbers:
The last day should be exactly light so that your muscles do not overwork. In this mode, try practicing for a month. In 30 days you will go through about 12-13 workouts, then, depending on your results, you can start working on the mass.
Yes, you understood correctly, you will need to use weights.
Start gradually adding extra kg to your weight. It can be water bottles tied to a belt, a backpack with pancakes or a classic vest for weighting. Or maybe you will use weighting agents for the legs? Of your choice.
The training scheme remains the same.
On the first and second day, reduce the number of repetitions in the approach to 6-8. Weights should be such that the last pull-up was given to you with great difficulty. The third day we leave "unloading". That is, we work 10 times without weights or with little weights.
All movements are performed slowly, without jerking.
If you hung too many kg, you will not be able to do all the repetitions smoothly. Have to move jerkily. People with connective tissue defects run the risk of pulling the muscles of the forearm and shoulder. Take these risks into account and avoid sudden movements.
In parallel with pull-ups with weights, you need to start mastering the exit by force in different ways.
It is better to engage in the street, since the ceilings in the room fully perform exits.
Exercise regularly on the bar, fight with laziness - then and only then you will get the result. But there is still a nuance on which your progress depends.
There is one problem with the outputs - if you do not understand the technique, it will be difficult to make them. And it makes no difference how strong your hands are.
Everything will depend on the smooth functioning of the muscles of your body.
Few people know what is the use of pull-ups on the horizontal bar.
You work with your body weight. The body is genetically optimized for working with its weight. If you can do different strength exercises on the horizontal bar, then your muscles are in excellent condition.
If not, it's worth considering.
When you hang on the bar, your spine does not experience compression. On the contrary, it is stretched. This is useful in terms of preventing infringements and clamps. The muscles hold the vertebrae, pulling them to each other, but if you relax, you can achieve a therapeutic effect.
If you are engaged in a gym and give a vertical load with large weights, you must definitely hang on the horizontal bar for at least 60 seconds a day, trying to completely relax your back and abs.
Of course, when you actively pull yourself up, you will not be able to relax. But there is another feature here - you, firstly, disperse the blood through the body, and secondly, in fact, remind the muscles why they are needed.
Such is the use of pull-ups even without weights.
There are also a number of reasons why it is difficult for some people to do pull-ups.
The main one is weak connective tissue, a tendency to injuries and sprains.
There is a way out, friends: warm up well and work very carefully with weights. The latter means that you need to add weight gradually. So gradually that your patience may not be enough. For example, you started to pull up with 2 extra kg.
Exercise with this weight for a week. Even if it has become easy for you to do it, increase the number of pull-ups, not the weight. After a week, add 1 kg. Etc. If you hurry, you will get injured and forget about pull-ups for a long time.
Take warming up seriously. Without it, you risk being injured.
The next problem that can lead to injury is a weak grip or slippery crossbar. Weak grip needs to be strengthened - this is done with periodic hangs on the horizontal bar, expander or other exercises.
A slippery horizontal bar may prevent you from fully engaging.
The way out is to use chalk, magnesia or wear special gloves. Any of these methods will help you.
Pullups load biceps, shoulders and back. The lower back, legs, triceps - do not experience stress. So, only the front and back arms will develop.
In addition, the mass gain will not go so fast, since the load does not affect the entire muscle mass of your body.
It makes sense to add push-ups on the parallel bars (these are the chest and triceps) to your outdoor workouts, raising your legs in the hips (abdominals).
But leg training gives a good increase in weight due to the production of large amounts of testosterone. Here the horizontal bar and bars will no longer help.It is better to get a pair of good dumbbells or a barbell.
Or go to the gym.
Be prepared for the fact that from pull-ups alone the mass will not grow so when performing a set of basic exercises with iron.
In conclusion, I want to say that it happens that you do everything right, follow the technique. But you do not have enough perseverance to overcome yourself and go to training every time, despite laziness and other things. But then there will be no progress either.
Remember that building muscle goes through discipline and perseverance. Overcome yourself, try to do more repetitions than you can. Constant self-education is the key to success!