A lot has been said about how to increase the number of pull-ups on the horizontal bar. There are a number of techniques to achieve this goal. Today we will analyze some of the most effective ones.
Of course, you can increase the number of pull-ups due to loss of quality. For example, by swinging or jerking.
But, in terms of the development of physical qualities, this is not progress at all, but degradation. Because you are doing more repetitions, not because your muscles have become stronger or stronger, but due to the help of physical laws. In most cases, pull-ups do not count such repeats. An exception is the crossfitter competition, where the athlete needs to perform a maximum of repetitions in any way. This is how the pull-ups and kipfing appeared.
To pull up more times for the benefit of your own body, and not for the record, you should perform the exercise in pure technique.
There are several points to note here:
These are the three main tenets that define the technique.
Learn to pull yourself up correctly. If you pull yourself 50 times, but anyhow - what's the point? Yes, some exercises on the crossbar are made jerky specifically to pump the explosive power of certain muscles. But they are not suitable for training pull-ups.
So, we figured out the technical side of the issue. But there is another point that is very important for any business - it is willpower and patience.
Increasing the number of pull-ups is not a quick process. It is necessary to constantly overcome oneself, to force one to go to the crossbar.
To quickly increase the number of pull-ups, no technique will help you. Strength is not a parameter that can be pumped in a short time.
Therefore, take the process seriously and do not rush to panic if in a week your result does not improve.
Muscle development is gradual, it is important not to leave the job halfway.
So, the following techniques will help to increase the number of pull-ups.
An increase in the number of pull-ups on the horizontal bar can be achieved by performing the step ladder exercise.
In this case, we will talk about the back staircase:
This method is designed for muscle fatigue. With each training, the fatigue limit will increase slightly.As a result, in a couple of weeks you can gain some additional pull-ups.
A straight staircase requires a longer rest.
And it starts with a small number of times - for example, with 5:
Practice this training every other day, not more often.
A program to increase pull-ups should be fixed on a piece of paper.
Practice has shown that the brain perceives information better, and it will be more convenient for you to control your progress. The training diary has never harmed anyone.
Do not forget about proper breathing when pulling up. If you inhale and exhale air horribly, you will not be able to achieve a harmonious training system. Experienced athletes understand this well, and for beginners it is better to pay attention to this moment.
So, once again on how to breathe properly when pulling up:
If you try to breathe the other way around - breathing will not help you lift your body to the bar. On the contrary, this method of breathing interferes with the proper coordinated work of the lungs and muscles.
Accustom yourself to exhale as much as possible to help yourself. Then everything will become a little easier. With proper breathing when pulling up, when you pull your elbows to the body, your body narrows due to exhalation. And when lowering the body down again it becomes wider due to inspiration. Do not interfere with the natural process and torment your respiratory system.
You can also increase pull-ups on the horizontal bar due to weight training. The easiest option is to take a convenient backpack and put a dumbbell pancake or any other weighty object in it.
Now you can forget for a while about the number of repetitions and focus on working weight. It is likely that in a month you will find that without weight you can pull up one and a half times more than before.
In this technique, it is also very important to draw up a program to increase the number of pull-ups and fix it in the diary.
It is better to immediately paint your working weights for a month in advance.
After each workout, the plan will need to be edited. For example, you inadequately estimated strength and a month later wrote yourself pull-ups with a weight of 45 kg. Of course, in a month you will be pulled up 5-6 times with only 10 kg (possibly).
First you will need to conduct a trial training:
I warn you that the growth process of your strength indicators will take a long time.
Pulling to the maximum will give you a general idea of what you can. Do not spare yourself, squeeze out of your body everything that it is capable of.
When you work with weights, warming up before pulling up will be doubly mandatory. In order not to damage anything on the crossbar, you need to warm up well. You can warm up using jogging, performing joint gymnastics and other exercises. Do not do maximum pull-ups as a warm-up - you will get tired.
Here is an example training scheme for a quantity with extra weight:
For the sample, you can take a weight of 5 kg. Slowly move up and also down. If you can’t tighten normally, reduce the weight and rest as much as necessary. Forget about stereotypes about 60 seconds and other nonsense.
Then we complete the lesson by pulling without weight to the maximum until the back and biceps are completely depleted in 2-3 approaches.
Add each workout little by little. If you have small pancakes weighing a quarter kg, they will be very handy. Because for many, a 1 kg step in pull-ups is too big.
The increase in pull-ups due to weights is a resource-intensive process. You need to have a good rest between workouts - 2-3 days at least.
After a day, you don’t need to do it - this will not give you better results. You will overwork, and the maximum number of repetitions will not begin to grow.
Sometimes people engaged in a long time go to the plateau. Something prevents them from improving their results. For the sake of increasing pull-ups, they train every day, but in vain.
Here it is important to understand the following point. Pull-up training involves several muscle groups. This is the biceps and back. You may have strong biceps, but your back is weak or vice versa. In general, one of the muscle groups may be trite in development.
And so, when you get to a certain number of repetitions, this difference can become critical.
Perhaps all the time until this moment you were pulled by the strength of your hands. In this case, you need to increase the amount of back training. On how to train your back, and what exercises will help you develop the broadest muscles, you can find a lot of information on our website.
And the reverse situation.
If the back is strong, but the arm is not - how to increase the number of pull-ups? That's right, you need to focus on your hands.
The key to increasing the number of pull-ups in this case is to train the biceps.To deal with them on the horizontal bar is quite simple - pull yourself with a narrow back grip into an incomplete amplitude. You can also perform exercises with dumbbells or a barbell.
It is very good when you feel all the target muscles during any exercise.
Then you can easily understand what works and what doesn’t, and direct the situation in the right direction.
We should not be equated with others. All people are different, especially in terms of physiology. Someone ran from 15 pullups to 15 in a month. Someone from 10 to 12.
But someone did not learn how to pull up (the regime was improperly built or there was simply not enough patience).
Any your personal record is a holiday, achievement. If a friend is pulled 15 times, and you are only 5 so far - you have no problems. You just need to work a little more and the result will certainly appear. Ideally, you should not care how much your neighbor on the horizontal bar pulls up.
Compare yourself only with yourself yesterday, as they say.
Even at school, many are pulled in jerks and swinging, often craning their neck to be counted as a repeat. So raising your head above the crossbar does not make sense - you are underloading the broadest muscles. And no matter how fast you progress in terms of repetitions, the result in terms of muscle development will be zero if these repetitions are not clean.
As for the pure repetitions and the speed of progress of their quantity: the endurance limit strongly depends on the genetic characteristics of your body.
You may have noticed that with the same load, someone recovers much faster, and faster reaches new physical records.
But in fairness it should be said that zeal and patience play a significant role in such a difference, but physiology also decides a lot. Respect the results of others. Perhaps those 15 times that your friend is pulling up cost him tremendous effort. It’s easy to judge without knowing the details.
Look at the record holders, they perform 60 pull-ups per minute, thousands pull-ups per set. Here it is in the features of their physiology. Fatigue of their muscles does not occur as fast as the rest. But an important role is assigned to the training system. That is, the characteristics of the body are supplemented by persistent training, which ultimately translates into fantastic results.
Therefore, even if by nature you are not the most hardy person, genetic features can be compensated for by perseverance and competent construction of classes. In particular, in the section on working with weight, it is proposed at the end to finish the muscles with the maximum number of pull-ups. This allows you to develop endurance and experience that incredible feeling when I can no longer, but still do. Go for it!