I recently was able to do 20-rep pull-ups in one set. As a result of this, I’ve received many questions on how to improve pull-up strength. So in this video, I will go into three simple pull-up progressions. These progressions help you get your first actual bodyweight pull-up and eventually progress all the way to weighted pull-ups. Progression 1 is making use of the lat pulldown and isometric holds. The vertical pull movement you need to accomplish during a pull-up can also be trained via something like a lat pulldown. The isometric hold allows you to train stabilizing your body while in the pull-up position. So this is a great first step for those seeking to improve pull-up strength.
Once you are able to lat pulldown 60-70% of your body weight, you can transition into doing band assisted pull ups. I suggest you perform the band-assisted pull-up 2 or 3 times per week, doing 4 sets of 4-6 reps each time. The increased pull-up volume and frequency allows you to practice your pull-up strength more frequently in a week. Once you are down to the thinnest bands you have available and can do 4 sets of 4-6 reps, it’s time to move onto the next exercise progression.
The third and final exercise progression is doing strict pull-ups in combination with negative pull-ups. At this point, you should be able to do 1-3 bodyweight pull-ups on your own. But instead of stopping the set short after a few pull-up reps, you finish the set with 6-10 reps by adding negative pull-ups.
From here on, you continue practicing the pull-up 2-3x per week and increase the number of repetitions you do. Once you reach 10 rep pull-ups, you can look into doing weighted pull-ups and continue to challenge yourself that way.
-------------------------------------
MY SERVICES/PRODUCTS:
To apply for 1-on-1 Online Coaching visit:
My complete eBook on training & nutrition for muscle growth:
-------------------------------------
BACKGROUND MUSIC CREDIT
Music by Ryan Little - Chopping the Piano
YouTube:
Instagram:
Soundcloud:
Comments
Post a Comment