Pull-ups - we develop strength and mass

Pullups with weights are used by athletes in situations where the usual load is no longer enough for progress to appear. Working with extra weight allows you to create good training stress and provides a powerful impetus for the development of strength and muscle growth. You can begin to master the technique of such pull-ups after the classical version of the exercise is worked out "perfectly". That is, you can easily catch up on the horizontal bar 15 times in 3-4 approaches.

Features of pull-ups with weight

In general, despite the fact that we use additional weight, we do the same exercise on the horizontal bar.

Most of the moments that are typical for performing regular pull-ups with their own weight are true here.

Pull-ups - we develop strength and mass

For example, that:

  • The largest load get the broadest muscles of the back and biceps.
  • The load distribution depends on the width of the grip and the position of the palms (wide forward grip - the back works more, the narrow back - biceps).

However, there are differences due to additional burdening:

  • You can not jump onto the horizontal bar and jump from it to the ground. Any sudden movements are fraught with serious injuries to the spine and joints.

    Performing weights with weights, the athlete rises to a special stand to grab the horizontal bar with his hands. Going down from there, he also first gets up on the stand, and then he carefully descends to the floor.

  • When working with weight, it is especially important to prevent any swaying and jerking.

You can begin to master the exercise with negative pull-ups. With this tactic, the phase of raising the torso is skipped - the athlete stands on a stand or step.

And the phase of lowering the body is performed. That is, from the top point, the athlete slowly falls down due to the extension of the arms. Then it rises again by a step, etc. So gradually you will prepare the muscles for complete pull-ups.

How to choose the weight of the weights

First of all, it is worth saying about the use of which type of weights will be the safest for practicing on the horizontal bar.

The answer to this question is simple - a special vest for pull-ups. In the case of its use, the weight puts pressure on your shoulders, and does not adversely affect the spine, like a pancake or kettlebell, caught in a belt.

Pull-ups - we develop strength and mass

When pulling up in the weightlifting belt, weights have a strong tensile effect on the spinal column. In addition, since the weight does not press down strictly, but, as a rule, slightly forward (the load is hanging in front), a curving load is added. And plus you still swing back and forth .

.. you will not envy vertebral disks. And if you also hit the legs with a load ..

. It will be at least unpleasant. In general, do not save on equipment, because if you have already reached the pull-ups with weight, then you are serious and the vest will come in handy more than once.

Now about the choice of weight weights.It all depends on the goals of your training (strength, muscle mass or endurance).

First of all, you need to determine the maximum weight with which you can pull yourself up qualitatively without any violations of technology and jerks 1 time.

  • If your task is to increase muscle volume, we take 70-85% of the maximum working weight. Repeats do 8-12. The last repetitions should be done almost to failure.
  • If the goal is the strength of the muscles of the back and arms, weights are great.

    This is 85-95% of the maximum. In this case, repetitions should be performed 2-4 and a longer rest between repetitions.

  • And, finally, strength endurance is the weight of 50-70% of the maximum. In this case, you need to do a lot of repetitions - 15-20 each.

Actually, having understood the features of the exercise, we can proceed to the technique.

Technique

So, put on a vest for pull-ups and go to the horizontal bar. The crossbar height on the horizontal bar should be such that you can reach it just by raising your hands, without a jump. If you have only a high horizontal bar at your disposal, use a box or other stand.

  1. Hold the bar firmly with your desired grip. Let me remind you that a wide forward grip accentuates the load on the latissimus dorsi, and a narrow back grip on the biceps.

    If you want to train your arms and back evenly, use a medium straight grip.

  2. On exhalation, bend your arms and pull the body up until the upper chest reaches the level of the bar and the chin is above it.
  3. At the inspiration, under control, without throwing the body down, lower yourself to the starting position. Perform the required number of repetitions.

In the absence of a special vest, you can try using a backpack.

Inside, put a couple of pancakes from the bar. Of course, it will not be so convenient, but for the first time it will fit perfectly.

Pull-ups with weights will help you to develop the muscles of the back and arms, and also increase the strength necessary not only to perform exercises on the horizontal bar, but also in classical basic exercises. Remember to stretch your joints and ligaments thoroughly before starting your workout.

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