How To Do More Pull Ups

Once you’ve gotten past the initial phase of how to do a pull up, then the next obvious question becomes, “How do I do more pull ups?” It’s a good question, because the vast majority of people out there can do somewhere in the neighborhood of 0-3. The good news is, within 3 weeks of following some of the suggestions here, I guarantee you will be able to do at least 10.

Now, it is going to take a lot of hard work and dedication, but you wouldn’t be reading this if you didn’t have that in spades. By the end of this article, you will be able to put together a concrete plan for yourself and will be able to do more pull ups than you previously thought you would be able to do.

Negative Pull Ups And Pull Up Holds

The first thing you may consider is to begin integrating negatives and holds into your training routine.

To perform a negative pull up, all you have to do is grab the pull up bar, and jump into the top position with your chin over the bar. Now, lower yourself slowly, and under control. Aim for at least a 10 second lowering time, although getting it over 20 seconds is preferable. When you reach the bottom, jump up, and do it again.

To perform pull up holds, you will also jump into the top position with your chin above the bar, just as with the negatives. Now, instead of lowering yourself slowly, you are simply going to allow yourself to hold the top position for as long as you can. As you tire out, continue to fight dropping to the bottom position.

These are both great techniques to add to the end of your pull up workout. If you cannot perform even one pull up, these are both great places to start.

Pull Up Ladders

Pull up ladder, sometimes called pyramids, are a great way to pack more pull ups into one workout. To perform them, you will start with one pull up, rest, then do two, rest, then three, and so on. For the rest periods, you should be resting as long as it took for you to perform the exercise.

Let’s take an example of someone who can perform three pull ups on their own. They would to a pyramid that looked like this:

1 pull up-rest-2 pull ups-rest-3 pull ups-rest-2 pull ups-rest-1 pull up.

At this point in the workout, you would have two choices. You could either stop right there, and you would have performed 9 total pull ups. Or, you could start over again, and perform another ladder.

Whichever you choose, when you are all done with your ladders, it is a great time to add in the negatives or pull up holds mentioned earlier.

Do More Pull Ups Throughout The Day

Here is a cool technique that is actually really easy to follow. What you are going to do is more pull ups throughout your day. You can use ladders, or negatives in conjunction with this technique.

So here is how it would look. Let’s say you wake up, and first thing you do is knock out a pull up ladder before breakfast. You go eat breakfast, then afterward, do another ladder, or some negatives, or some holds. Now you’ve already gotten in some training before you’ve even left for work.

When you get home for work, you could do the same thing, or you could just do some straight sets. Let’s say 3 sets of 3 reps.

Before you go to bed, you do some more, however you like. In this way, you are getting short pull up workouts several times per day, and your body is getting better and better at them.

Pick One Strategy, Or Mix And Match

Whichever of these three strategies you like the most, you can use it, or use them in conjunction with each other. The choice is yours, but adding in these strategies will have you doing more pull ups than you ever thought yourself capable of doing in no time flat!

 

 

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