Pull-ups have many benefits for your muscle growth and can help you build a V-shape upper body, make your waist look narrower, but you can barely start with just one? No, worry. This article is gonna help you out step by step and will be able to increase your repetition from 0 to 1 in just a few days (Without going to the gym). Let’s check it out.
The Power of Pull-ups
Pull-ups are the king of movements to train your back muscles and are one of the best strength and muscle building exercises.
Pull-ups can train our multiple parts of muscles at a time just like other “compound exercises” do. By doing these “Compound exercises” is a good way to grow our large muscle group which helps increase your overall performance of exercises and lose weight faster.
People nowadays pursue not only skinny but better body shape. Pull-ups are a good way to build a wider back, create a V-shape look for your upper body. Read article here:
-> Pull-Ups to Build A Cobra Back
It’s easy to implement without professional equipment needed. If you don’t have time to go to the gym, get you a horizontal bar nearby and do some reps of pull-ups will be a good idea for your daily exercise.
Which Muscles Can Be Trained During Pull-Ups?
Pull-ups use many different muscles of the upper body, including the large back muscles (your latissimus dorsi and rhomboids), posterior deltoids, and biceps.
AND the one that people overlook often, pull-ups can trains your Grip Strength as well. That’s why you may see some big guys that they can’t even do one on the pull-up bar because they have the strength, but their weak grip can’t hold the bodyweight for one pull-up.
How to Train Your Pull-Ups?
Step 1. Hang on The Pull-up Bar
Start at the beginning which means you need to be able to hang from a pull-up bar before you can even think about doing an actual pull up.
Grab the bar and work to the point where you can hang for 2 minutes without dropping.
This will increase your grip strength and allow you to feel comfortable on the bar.
If you can’t hang from the bar you can’t do pull-ups. Your goal at this level is to complete a 2-minute hold in a single set.
At first, you may last only a few seconds but that’s OK. Rest for 30 seconds and try again totaling 2 minutes every workout. When you can do all 2 minutes with a single hold you’re ready for the next step.
Step 2. Hold on Your Chin-Up Position
Get a chair or even jump up to the “top” (chin-up) position on the bar and hold it for 1 minute.
Do as many sets as it takes, every other day until you can hold this position for a single 1-minute set.
When you reach the magic 1-minute hold, regardless of how many sets it took, on the last set only, lower yourself down as slow as you can go.
Only do this for the last rep of the last set. Too many negatives can be very destructive.
Once you’ve got this far, your muscles and joints are much stronger so get back on top and instead of holding it, lower yourself down only an inch or so then pull back up.
Do this 20 times every day, no matter how many sets it takes, seeking to go lower and lower until you finally go so low you can actually do a pull-up.
Tips: Using Resistance Bands to Help You
Pull Up Assist Bands – Resistance and Exercise Band – for Pull-Up Help
Need help doing a pull-up? Rehabbing after an injury? These cross-training resistance bands are used in the gym, home or in physical therapy for pull up help, resistance exercises, powerlifting, stretching, mobility work, functional fitness and achieving your new PR at CrossFit. The versatility and functional simplicity of the pull-up assist bands allow you to attack and exceed your goals at your own pace and comfort level
I would wish you luck but luck has nothing to do with it here. It’s all about work so if you really want to do a pull up get started … now.
If you are able to complete your first rep on the pull-up bar. Congrats! The 1-12 will come faster in the near future if you can insist do these every day.
(Normally, people can get their first pull-up within one week by repeating above 2 sets of training).