SIMPLE WAY TO INCREASE YOUR PULL-UPS PERFORMANCE AT HOME OR AT GYM.

THE NUMBER ONE BASIC EXERCISE FOR GETTING YOUR GREAT LATS AND BACK

The benefits of pull-ups

The pull-up is a strength building dynamo. In just one pull-up, your body calls upon the following muscles:

• Fingers
• Forearms
• Biceps
• Triceps
• Shoulders
• Back
• Core

Not only will your strength in these muscles increase dramatically from pull-ups, but your upper body will become bigger and more defined. Moreover, the strength you derive from doing pull-ups will help you improve your performance in other exercises like the bench press or overhead press.

GET YOUR SELF MENTALLY CHARGED

First, a mental factor exists when doing pull-ups. Because you know the machine is helping you up, you probably won’t exert as much effort as you would if doing pull-ups unassisted. When you finally make the switch to unassisted pull-ups, you may still find yourself unable to do any.

Second, you don’t use all the muscles needed for real pull-ups when using the machine. When doing real pull-ups, your body has to call upon larger and smaller muscle groups all throughout your body for you to pull yourself up. A machine won’t recruit as many of these muscles. Thus, when you make the switch to doing unassisted pull-ups, you won’t have the strength needed to complete them.

THE SIMPLE FORMULA

A friend recommended this pull-up routine to help turn me into a pull-up machine. And guess what? It worked. In a month, I went from doing one stinking pull-up to cranking out 10 reps in multiple sets.

So if you’re ready to start cranking out pull-ups, here’s your routine.

If you currently can only do one pull-up, start out by doing 12 sets of 1 pull-up with a 45 second break between sets two times a week. Once you can do two pull-ups, begin this routine:

Week 1: 6 sets of 2 reps. 45 second break in between sets. Twice a week.

Week 2: 5 sets of 3 reps. Twice a week.

Week 3: 4 Sets of 4 reps. Twice a week.

Week 4: 3 Sets of 6 reps. Twice a week. If you’re able to do more, go ahead. Like I said, by this time I was able to increase my reps to 10.

When you get to the point that you’re able to do more than 12, it’s time to start adding weight to your pull-up routine

WHERE TO TRY

1. Tree limb. Some trees have limbs that are perfect for pull-ups. When you’re out for a run, jump up grab on, and start cranking some out.
2. Outdoor gyms.Usually a pull-up bar is one of the stations.
3. Get a pull-up bar for your house. The last, and most convenient option, is to get a pull-up bar for your door frame.