“How to increase the number of pull-ups?” Is a question that worries every beginner in street sports. Pull-ups have long been an indicator of “strength” and “toughness” on the streets. But despite this, many novice athletes consider them too difficult and often, throw at the very first stages, reaching 10-15 repetitions in the approach (while not always performing the exercise correctly).
What muscles are involved in pull-ups: How to increase pull-ups on the horizontal bar
At first glance, it seems that the arms play the main role in pull-ups, as they “pull” the body to the crossbar. But in fact, this is not the case, during the correct execution of the exercise, the muscles of the back, shoulders, pectoral muscles and core are involved (this performs a static function, keeping the body in the desired position).
Most often, the back lags behind (it is the back which is responsible for the main phase), which prevents the athletes from building up the required amplitude. The athlete has to literally climb onto the horizontal bar and of course, such an exercise movement is of no use.
An increase in the number of pull-ups without a well-developed back is impossible, so it should be given special attention:
- If you can do at least 1-2 clean pull-ups, you should start combining them with Australian ones (you need a low crossbar). This will help to finish off the back and understand the technique of the exercise itself.
- Hyperextensions. An exercise familiar to many, similar to those “ab crunches”, but these are done in reverse and target the back.
- Traction. Nice exercise. This can be performed both in the gym with exercise equipment and outdoors with a sports elastic band.
Important! If the first sets are easy, you should not immediately increase the pace or the number of repetitions. Everything needs to be done carefully, or there will still be no immediate result.
Tip: To enhance your progress within the back’s growth or for the muscles needed within the pull up exercise, using Anadrol or Trenbolone tablets can increase a user’s strength dramatically. Some water weight will be held, but this will only make the strength grow stronger, as your body will become heavier while your bulging muscles grow in size from workout to workout!
Working out the pectoral muscles and the core
Here, everything is clear for beginners. Bars (if possible) and push-ups from the floor with a wide spread of arms will be enough. For the core, twists (not a full lift, namely twists of 35-40 degrees) and leg raises in the hang are suitable.
Don’t underestimate the role of the core in exercise. If the core lags behind, the body will not be able to hang in the desired position for a long time, even if the rest of the body can do a few more reps.
The shoulders should not be additionally loaded, since they are also involved in the above exercises. Moreover, the shoulder joint is one of the most important in the human body and needs to be taken care of.
How to increase pull-ups: Programs for different training levels
Before describing the programs, it is worth mentioning a few points.
First, even 100 wrong reps are nothing compared to 1 clean one. You don’t have to chase an increase in the number of pull-ups at the expense of the quality of the exercise.
Important: Quantity does not mean quality!
Secondly, all people are physically different. Genetics is a complex thing, so these programs should be perceived as a “skeleton” that needs to be adapted for yourself, your needs and the capabilities of your body within training.
Thirdly, over the millions of years of human existence, the body has learned to do only one thing ideally, which is to adapt. To the cold, to the heat, to a new society and also to monotonous training. A good athlete never trains with just one program. Otherwise, the body will quickly adjust to it and stop increasing the physical performances.
Program to increase from 5-10 reps to 12-15
In this case, muscle strength plays the main role, so the main emphasis will be on this (workouts are designed for 2-3 times a week, exercises are done at 60-75% of the maximum):
- Pull-ups, 4 sets with 1-minute rest;
- Negative lowering, 4 sets with 1-minute rest;
- Australian Pull-Ups, 4 sets maximum with 1-minute rest;
- Hanging on the horizontal bar, 4 sets to the maximum.
If the last approaches cannot be completed completely, you need to reduce the number of repetitions. In the Australian, you can increase or decrease the amplitude for more specified outcomes.
Program to increase pull-ups up to 20-30
It would seem that the lats are pumped, the shoulders stick out and it just doesn’t work to allow you to pull up more than 20 times per set. The problem here is endurance. Muscles just don’t have enough energy to pull up.
But, most importantly, at this stage everything is so individual that it is very difficult to build a program that really suits everyone. The most versatile options are pull-ups with extra weight and pull-ups with more sets, but fewer reps.
It should be understood that each new repetition costs much more effort than the previous one. For example, a person doing 20 reps in an approach is stronger than the one who does 10 reps not 2 times, but 3-4 times.
If you can’t do more than 5 repetitions, then you need to strengthen the muscles with the exercises described above. The usual “ladder” will also be effective.
Tip: To increase the endurance levels of the muscles, many users turn to the popular Oxanprime which has many advantages, one of them being enhanced endurance within workouts. This oral substance acts as a pre workout and allows the user to push harder for longer!
Why it is not possible to increase the number of pull-ups on the horizontal bar?
Beginners tend to make mistakes. Unfortunately, not everyone learns from them and this slows down their progress:
- Excess weight. Being overweight will not only fail to pull up adequately, but it is also not recommended. This creates an extra burden on the heart and joints, so it is better to burn all the fat first with the help of cardio.
- Psychological barrier. People often instill in themselves inflated standards. “Now Petya is making progress, but I am only sat at 10, so I will …!”. And the problem is that Petya is completely different. Nobody is obliged to progress as well. As we are all different!
- Imbalance and monotony. As mentioned above, the body adapts to monotonous training. At the same time, if only one muscle group is specially pumped, it will begin to “pull” the rest and create problems with the spine. To avoid this, the body will refuse to make progress happen.
- Incorrect technique. Bad technique does not bring any benefit and accordingly, there will be no increase in strength indicators or muscle growth.
Genetics! How many people like to excuse themselves with this word? In 98% of this genetics are laziness and unwillingness to work on oneself in the long term. Even with the poorest genetics, certain results can be achieved.
How to quickly increase the number of pull-ups: Tips and tricks
It is human nature to prefer short-term pleasure to long-term. Simply put, it always needs to be here and now, as much as possible. But the world doesn’t work like that and nor does the body.
You should not expect a mind-blowing result in the first months, as it takes time. Once a month, it is worth giving the body a week of rest, completely dropping out of the training regime. This will help the body to reboot and avoid injury.
In the process of doing the exercises, you need to think about the muscles, visualize their work in your head and feel the body. At the same time, you need to think not about how to increase the number of pull-ups or other distant topics, but about the training process and mainly the technique!
Sleep and good nutrition are key for good progress and no workout will help without one of these points.
Training is fun. Going to it, as to hard labor, you should not expect any positive results. You need to learn to enjoy sports, reward yourself for it (2 hours in the gym = 2 episodes of a new series, etc.).
It’s also worth finding some company for yourself. In big cities, this will definitely not be a problem, but in small cities you can try to infect friends and acquaintances with a good example. At the same time, it is worth remembering that on the site or in the hall, everyone is equal and you should not try to “stand out” with your results or chase other people’s progression.
Tip: To not lag behind with your own performances, all of these key points are a factor within the process, but at the same time, there are substances that can help with this. Some of the most favored and most used substances are Testosterone and Trenbolone. With the mix of these two, an athlete can progress rapidly within a short space of time in terms of muscle mass, endurance and also, using these enhancers will allow you to more enjoy your training more. Knowing that you are getting the most out of your sleep, your diet, your supplements and also your training, makes going to the gym a dream rather than a chore! You can find these substances without our online catalog and also read more regarding their many great benefits for the user. Many bodybuilders also recommend to buy Helios and Parabolan to get fast results.