Pulling up on the horizontal bar: training program (from scratch)

Only a fifth of the entire male population of the planet can pull up on the horizontal bar. The rest have a lot of excuses explaining the reasons for failure. In fact, conquering the horizontal bar is very easy, and for this you need a little free time and a great desire. This article will help all beginners to master pull-ups on the horizontal bar. The training program will be interesting not only for beginners, but also for experienced athletes, because muscle growth has no limits.

Required equipment

Naturally, the main equipment for an athlete is the presence of the crossbar itself, on which a novice athlete will perform pull-ups on the horizontal bar. The training program, designed for people who are overweight or weak muscles, requires the use of an athletic rubber band, which can be purchased from the sporting goods department. It is recommended to give preference to a tourniquet, the tensile strength of which is 50% of the athlete's weight or close to this figure.

Professionals recommend adding light weight dumbbells (8-16 kg) to the equipment, with the help of which you can develop arm muscles in the shortest possible time. In the future, when pulling up, it will be necessary to focus the load not on the back muscles, but on developed arms, thereby facilitating the process. This trick is used by all beginners in bodybuilding, performing pull-ups on the horizontal bar. The training program with dumbbells provides for the classic lifting of shells to the chest and the use of supination, when the hand turns away from you when lowering. Such an addition will allow you to quickly pump up the muscles of the upper part of the forearms, which perform a grasping function on the horizontal bar and hold the athlete's body in a canopy.

From scratch

Overweight people who find it difficult to hang on the bar should slightly modify the pull-up on the horizontal bar. The training program for beginners involved in fitness centers will be more interesting here. The horizontal bar must be replaced with bars or a similar crossbar, which will be no higher than 100-130 centimeters. Holding the bar with your hands, you need to place the body under it, stretching your legs as far forward as possible. In the starting position, sagging on your hands, you need to try to bring the shoulder blades together and, pulling up, approach the chest as close as possible to the crossbar.

Performing this exercise, it is recommended to constantly change the grip: hands with palms towards you or away from you, grab the bar narrowly, wide or neutral. A variety of grips will force all the secondary muscles to work, which will subsequently be involved in pulling up - their development will be of great help in the future. You need to strive to ensure that pulling up to the crossbar without problems is carried out with the widest possible grip with the palms facing away from you. In this case, the back muscles will work 100%.

Zero level

Hanging on the bar, you do not need to take it with a wide grip, if you have not yet mastered the pull-up on the horizontal bar. The training program for beginners recommends using the strength of developed muscles at the very beginning, forcing the rest of the muscle groups to gradually join in the work.

In the first stages, you need to use a reverse grip (palms facing you), placing the brushes as close to each other as possible. The muscles of the back, which should work in the classic pull-up, will be at rest here. And the whole load will fall on the biceps of the hand, which is very easy to cope with such work. When performing the exercise, it is forbidden to make sudden movements, especially when returning to the starting position, otherwise the ligaments in the elbow joint may be damaged.

Help in the early stages

There are several simple ways to help you quickly master pull-ups on the horizontal bar. The training program, photo and full instructions for using one of the options are included with such recommended equipment as a rubber tourniquet, which a beginner simply cannot do without. Having fixed one end of the rubber band on the crossbar, it is necessary to put the knees of the legs into the ring of the other end of the equipment. With such a simulator, pulling up is twice as easy. After all, the tourniquet takes over 50% of the load, pushing the novice athlete up.

The second method is less productive and is not recognized by many coaches at all, since it allows work to be done at an incomplete level. Putting a chair under the horizontal bar, you need to pull yourself up on the crossbar with the help of your legs. Pulling your legs under you, very slowly unclenching your arms at the elbow joint, go down. Reverse pull-ups are less effective for beginners, however, in the absence of other options, it's worth a try.

The start is given - it's time to fight!

It is very important for a beginner to perform at least one pull-up on the horizontal bar on their own. The training program from scratch, whether it is three-, seven- or 30-week, requires the athlete to be able to pull up at least once. But many bodybuilding coaches do not recommend switching to classic pull-ups if a beginner has made a breakthrough with a biceps press. The fact is that it will take him a long time to learn how to shift the focus of the load on the back muscles. It does not interfere with getting acquainted with the technique of execution:

• pull-ups are performed only with the help of muscle strength, rocking and lifting due to inertia are not suitable here;
• at the top of the pull-up, the chin should be above the level of the crossbar:
• when lifting the body up, it is necessary to inhale, and when descending, exhale.

Protracted training

There is no need to be afraid of long-term trainings, because their task is the systematic development of muscle mass, strength and endurance, which are required by pulling up on the horizontal bar. The 30 weeks training program is considered the most loyal of all existing ones, because it is designed for the development of muscles, and not for the number of repetitions that only torture the body ("100 pull-ups" and similar systems).

Attention to all beginners should be paid to the fact that in the scheme we are talking about thirty weeks, and not training. That is, in one week there may be several workouts in which the number of sets and repetitions will be the same. It makes no sense to get ahead of the program, since it is designed by professionals who know a lot about not only sports, but also physiology (metabolism, recovery and rest, there will be no growth without them).

Alternative solutions to help

For the development of the latissimus dorsi, not only pulling up on the horizontal bar is responsible. A novice athlete's training program may include a whole range of exercises that can make the back muscles grow much faster.

1. Pulling the block to the chest while sitting. An alternative exercise to pull-ups is very popular only among beginners who find it difficult to perform exercises on the bar. The fact is that the simulator is limited to a maximum weight (120 kilograms), so it is only recommended to hone the technique to the ideal on the block. Professionals recommend that when performing traction on the block, control the complete reduction of the shoulder blades in damage to weight.
2. Bent-over dumbbell row. An excellent exercise for the latissimus dorsi, which can be done at home. In the gym, you can perform bent over rows. In both cases, it is important to control that the back remains even during the entire exercise.

Finally

Having become acquainted with the exercises, any novice athlete will notice that pulling up on the horizontal bar is not so difficult. The training program is quite accessible even to a person who is far from sports. The main thing is that to achieve results, as in other areas, you need only three things:

1. A huge desire, which is more defined as a motivation (for oneself, for others, a dispute, and similar reasons).
2. Knowledge of the technique, without which it will be possible to pull up only a few times thanks to the laws of physics (inertia during swinging) and arm strength.
3. Conducting training, without which progress never happens. To help beginners, developmental exercises and a 30-week pull-up scheme are presented.