Jeremy Ethier One of the Best Bodybuilding Motivator and Researcher on Bodybuilding

Jeremy Ethier Bodybuilding Motivation Pull-ups are a great muscle-building exercise

Best Way How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (Most Beautiful games 3 Science-Based Tips)

Pull-ups are usually one of the most difficult exercises to master. In fact, most people have yet to achieve their first pull. And those who often struggle to get more reps into their pull-ups. There may be, but the truth is that most people are simply using the wrong method when it comes to how to improve their pull-ups. I'll show you the best moves and routines that research has shown, and then I'll show you the easiest way to double your pullups.

The first thing you need to do to increase your pull-up reps is to focus on strengthening the dynamics involved. The first exercise is the shoulder blade pull-up, which targets the lower traps. To do this, hang from the bar, bring your shoulders down and away from your ears, relax a bit, and pull your body up without bending your elbows. In theory, this exercise provides the best power transfer to the pullup, given the same muscle activation pattern in both movements, so its inclusion here is essential.

Then, use the opposite row to add extra strength to your pull-ups by creating traction in your lats, core, and arms, but put a little more emphasis on your mid-traps. Hang from the bar with your feet on the ground and pull your chest in until you reach the bar. reward

To really improve your pull-ups, you want to get real pull-up training to improve your movement neurologically. And the first exercise to use for this purpose is the band pull-up This is the exercise that most closely resembles the pull-up, so it's a good idea to include it. The second exercise is the negative pull-up. This strengthens the eccentric portion of the pull-up and makes your weight control feel more comfortable against gravity. You should try to land up to 30 seconds. This leads to significant strength gains in the actual pullup.

To sum it all up, here's an overall plan designed to do your first pull-up, then your first 10-12 pull-ups, then your first weighted pull-up, and beyond.

Step 1: Do 10-12 pull-ups in a straight line

Do the next 2 times/week and progress.

  • Scapular pull-ups: 3 sets of 10-15 reps
  • Band pull-ups: 3 sets of 6-12 reps
  • Kneeling Lat Pulldowns: 3 sets of 10-15 reps
  • Inverted Rows: 3 sets of 8-12 reps (low angle overtime)
  • Pull-up negative: 2-3 sets (30 landings possible)

*Add 2 "max pull-up" sets to the beginning of these workouts and 1-2 weighted workouts per week.

Step 2: Progress

Do 3-4 sets of 6-10 repetitions of weighted pull-ups twice a week (one day, using pull-up variations).
Start with 2.5 to 5 pounds of extra weight and continue adding 2.5 to 5 pounds more once you can successfully complete 3 to 4 sets of 10 repetitions with the previous weight.
Take a pull-up "deload" or "easy" week every four weeks.

We hope that by applying sound science and the right method to your weekly routine, you'll experience results significantly faster as you do more pull-ups.

Explaining Pull-ups are a great muscle-building exercise

Pull-ups are a great muscle-building exercise. But there's a reason so few people are able to perform this impressive feat of strength and never do enough repetitions to truly maximize the muscle-building benefits of this exercise. Articles explain why and how to improve your pull-ups, from 0, 2, 4, 8 or complete pull-up progression workouts designed to get you there instantly, wherever your pull-ups are. provide. Uplift — 10 or more consecutive pull-ups. is basically a tutorial covering "how to pull up" for beginners!

Let's start by explaining why pull-ups are difficult in the first place. First, with pull-ups, whether you weigh 150 pounds or 300 pounds, you have to overcome that weight each repetition. back exercise. No matter how strong your back muscles and biceps are, weak links in your chain will limit your pull-up improvement.

The first step is to change how you train your pull-ups to improve your strength. The second vertical exercise (such as pullups) is the Negative His Pullup.

Once you can do 5-7 pullups in a row, you're ready to move on. Set 2-5 reps (at least he should be off by 2 reps from maximum effort). Do one set, rest for 30 to 90 seconds , do another set, and repeat until you have completed a total of 20 reps. The goal is to reach a total of 30 bars comfortably in overtime. Next, get some resistance bands. The band applies an upward force as long as you are standing, effectively reducing the amount of resistance each rep must overcome. Choose a band that allows you to do 6 to 12 repetitions.

So if you can do 8-9 repetitions in a row and still can't get past 10, you'll be using the same routine as the 5-7 groups, but with a higher difficulty. For bodyweight pull-ups, add 5 pounds of weight with the weight on his belt or with a dumbbell between his legs. For band pull-ups, switch to a thinner band or stick one leg out for less support.

The next step in how to improve your pull-ups is to strengthen the common weak links in your chain. The first is the root. To best replicate the intense demands placed on the core in pull-ups, you can use what's called a long lever rocking plank. The second is the bottom trap. Train this using scapula pullups.

The game plan is as follows (for example, the best pull-up workout program for beginners).

0-4 pullups:

  • Inverted row: 4 sets of 8-12 repetitions
  • Negative pull-up: 5 sets of 5 repetitions (each rep goes to his 5 second descent)
  • Long lever rocking plank: 3 sets (60 to 120 seconds is a guideline)
  • Scapular pull-ups: 3 sets of 8-15 repetitions (at top he holds for 2 seconds)

5-7 pull-ups:

  • Pull-ups: 2 repetitions of 2-5 repetitions and 2 repetitions the distance to failure (aim for 20-30 total repetitions).
  • Band pull-ups: 3 sets of 6-12 repetitions
  • Inverted row: 8-12 reps x 3 sets
  • Long lever rocking plank: 3 sets (60 to 120 seconds is a guideline)
  • Scapular pull-ups: 3 sets of 8-15 repetitions (hold 2 seconds at top position)

8-9 pull-ups:

  • Weighted pull-ups: Do 2-5 repetitions in 2 repetitions (aim for 20-30 total repetitions).
  • Band pull-ups: 3 sets of 6-12 repetitions
  • Inverted row: 8-12 reps x 3 sets
  • Long lever rocking plank: 3 sets (60 to 120 seconds is a guideline)
  • Scapular pull-ups: 3 sets of 8-15 repetitions (hold 2 seconds at top position)

Easy to use as a weekly full back workout. Also, if you practice twice a week, you can do some exercises every day. With this plan, you'll revisit your maximum pull-ups each month and progress to the next level as your strength increases.

Even if you can't do pull-ups right now, use this workout and be consistent to see how fast your pull-ups will increase, as countless others have experienced in my past pull-up videos .This is the true power of science .
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