For newbies

Program to increase the number of pull-ups on the horizontal bar

Pull-ups are a complex strength exercise, if a beginner pulls himself up 3-5 times, then he is considered to be in good physical shape. For many, these exercises seem simply unbearable, and therefore, most importantly, overcome their own insecurities and approach the horizontal bar.

If the standard for a professional athlete is 55 repetitions, then there is a special program, thanks to which you can pull yourself up on the horizontal bar more than 5 times per set. So we act like the successful ones of this world - we set a goal and move in small steps in accordance with the chosen methodology.

A set of exercises

First of all, beginners need to prepare the body for training, and therefore you should pay attention to the following points:

Body mass

At the moment of lifting, you hold your own weight with the help of your hands, but if there are extra pounds, then you will not succeed. That's why stick to a vegetarian diet For starters, daily runs for 15 minutes are suitable. After 6 weeks, you will cover a distance of 7 km, and the excess weight will simply melt away.

muscle training

After the weight is normal, you need to prepare the muscles for a serious load. To do this, do exercises with dumbbells or a barbell, very effective. Push up at least 35 times a day for several sets, increasing the number of repetitions until you do 20 push-ups in one set.

Do not pull up if your back hurts, as the reasons can be serious: a herniated disc, a pinched nerve, etc.

Start your workout with a 10 minute warm up.

The video talks about how to increase the number of pull-ups. The most popular grips are described - their advantages and differences.

Workouts from scratch

On the first day, try to simulate pull-ups. To do this, rise a little, linger at the highest point, smoothly return to the starting position.

It takes the same amount of time to go up and down.

In the first week, do half-range pull-ups with leg support, for example, on a stool. This will give you the opportunity to get used to the load. To do this, bend your legs, lean your fingers on a stool.

Practice every day, do 5-10 times in 3 sets.

The goal of the second week is to learn how to perform negative pull-ups and descend properly. These are still inferior pull-ups, you learn to descend smoothly.

To do this, grab onto and push off the floor.

Fix at the top point, while the level of the chin should be above the crossbar, look up, stretch your chest to the beam.

Repeat 5-10 times for 3 sets.

In the third week, alternate pull-ups with support and negative ones. If you are doing the exercise with ease, then increase the repetitions to 16 - 22 times.

In the fourth week, do full pull-ups. You can start with 3-5 times, the main thing is to do the exercise correctly. Do 3 sets, it's okay if you pull up 2 times in the last set. If you complete the same number of exercises in the first and third set, add 1 rep.

Train with forward and reverse grip in turn: 1 day - direct, 2 day - reverse.

Course 25 pull-ups

Before classes, you need to pass an exam for strength, for this, pull yourself up the maximum number of times. If you were unable to pull yourself up, then you need to work out on a simulator with a counterweight. If your result is 1 - 2 times, then practice on the first column, from 3 to 4 - on 2 columns, from 5 to 7 - on the third, more than 7 times - start classes from the third week on 3 columns.

Workout #1 Take a break between sets of at least 1 minute
Quantity	1 - 2	3 - 4	5 - 7
	2	2	2
	2	2	3
	1	2	3
	-	2	2
	—	1	3
Workout #2
	2	2	2
	2	2	3
	2	2	3
	2	2	2
	—	2	4
Workout #3
	2	2	2
	2	3	3
	2	2	3
	2	2	3
	From 2	From 3	From 4

If the first stage was given with difficulty, you need to repeat everything to consolidate the results.

Practice on the same column.

Workout #1
Quantity	1 - 2	3 - 4	5 - 7
	2	2	3
	2	3	3
	2	2	3
	2	2	3
	From 2	From 3	From 3
Workout #2
	2	3
	2	3	3
	2	3	4
	2	2	3
	From 2	From 3	From 4
Workout #3
	2	3	3
	2	3	4
	2	3	4
	2	3	3
	From 2	From 3	From 4

At the end of this stage, it is worth passing an endurance test.

Follow the test results:

4 - 5 times is 1 column;
6 - 7 times - 2nd column;
more than 7 - 3rd column.

If you pulled yourself up less than 4 times, then just repeat the exercises of the second stage.

Workout #1 Break between sets - 1 minute
Quantity	4 - 5	6 - 7	From 7
	3	3	3
	3	4	4
	2	3	4
	2	3	3
	From 3	From 4	From 4
Workout #2
	3	4	4
	3	5	5
	3	4	5
	3	4	5
	More than 4	At least 4	From 5
Workout #3
	3	4	5
	3	5	6
	3	4	5
	3	4	5
	3+	5+	6+

Follow the same column.

Workout #1 Break between sets - at least 1 minute
Quantity	4 - 5	6 - 7	From 7
	3	4	5
	3	5	6
	3	4	5
	3	4	5
	4+	5+	7+
Workout #2
	3	5	6
	4	6	7
	3	5	6
	3	5	6
	4+	6+	8+
Workout #3
	4	5	7
	4	6	7
	3	6	6
	3	6	6
	6+	7+	8+

Test your physical abilities with a test. If you did less than 4 pull-ups, repeat the 3rd or 4th training cycle.

Practice on the previous week's test results.

Workout #1 Take a break of at least 1 minute
Quantity	7 - 8	9 - 10	From 10
	4	6	7
	5	7	8
	4	5	6
	4	5	6
	5+	7+	8+
Workout #2
	3	4	4
	3	4	5
	3	4	—
	3	3	5
	5+	8+	9+
Workout #3
	3	4	4
	3	5	5
	3	4	4
	3	4	6
	6+	8+	10+

Test your strength with the test. If the results exceed the indicator by 10 times, then proceed to the final stage of training, if not, just repeat step 5.

Workout #1 Rest for at least 50 seconds
Quantity	10 - 12	13 - 15	From 15
	5	7	10
	8	11	—
	5	5	7
	4	5	6
	8+	9+	11+
Workout #2
	3	3	4
	4	5	6
	3	5	6
	3	5	5
	9+	11+	12+
Workout #3
	3	5	6
	4	6	7
	4	5	6
	4	5	5
	10+	12+	13+

According to the forecasts of the creators of the technique, after 2 days of rest, you can pull yourself up more than 25 times.

30 pull ups

When 25 pull-ups are too easy, you need to increase the load. With the help of the 30 pull-ups program, you will not only consolidate the result of the previous cycle, but also move to a new stage in 6 weeks.

Week 1
	Day 1	Day 2	Day 3
	11	12	12
	14	15	16
	11	11	12
	11	11	12
	13	15	15
Week 2

	13	13	14
	18	18	19
	12	13	13
	12	13	13
	17	18	19
Week 3

	15	15	16
	19	20	21
	15	15	15
	15	15	15
	19	19	20
Week 4

	15	15	16
	17	19	20
	14	15	15
	14	15	15
	16	18	19
Week 5

	16	17	18
	21	22	24
	16	17	17
	16	17	17
	21	21	23
Week 6

	18	18	19
	25	26	27
	17	18	19
	17	18	19
	24	25	27

Let the muscles rest for at least 3 days and test your result will be at least 30 pull-ups per set.

Course 50 pull-ups

This training course takes 6 weeks, 3 days per week.

Week 1
	Day 1	Day 2	Day 3
	24	25	26
	28	29	30
	23	25	25
	23	25	25
	27	29	30
Week 2

	27	27	27
	31	32	32
	26	26	27
	26	26	27
	31	32	27
Week 3

	28	29	29
	32	33	35
	27	27	28
	27	27	28
	33	35	35
Week 4

	26	26	26
	29	30	31
	25	26	26
	25	26	26
	28	29	30
Week 5

	27	27	28
	32	33	33
	26	27	27
	26	27	27
	32	32	27
Week 6

	28	29	30
	35	35	36
	27	27	28
	27	27	28
	34	35	36

After 3 days of rest, you will complete 50 pull-ups in 1 set, if not, repeat the program.

Mass Gain Workout

In order to build muscle mass, do not increase the number of repetitions and sets. Rest 3-4 minutes between sets. Rise faster and fall slower.

Week 1
	Day 1	Day 2	Day 3
	24	25	26
	28	29	30
	23	25	25
	23	25	25
	27	29	30
Week 2

	27	27	27
	31	32	32
	26	26	27
	26	26	27
	31	32	27
Week 3

	28	29	29
	32	33	35
	27	27	28
	27	27	28
	33	35	35
Week 4

	26	26	26
	29	30	31
	25	26	26
	25	26	26
	28	29	30
Week 5

	27	27	28
	32	33	33
	26	27	27
	26	27	27
	32	32	27
Week 6

	28	29	30
	35	35	36
	27	27	28
	27	27	28
	34	35	36

Advanced Program

The main objective of the technique is the rapid growth of muscle mass and development of the athlete due to pull-ups with additional weight. This is easy for gymnasts under 25, and for those over 45 it is already harder to progress. Consistency is important here, you need to go point by point towards the goal. Choose a column in the table according to your goals: 25 or 50 pull-ups and follow the instructions of the trainers.

It is important to alternate the main classes with additional ones: the maximum number of pull-ups to the chest and behind the head for 3 sets. For example, the program for the week:

Basic training
Pull-ups to the chest
Pull-ups for the head
Basic
Pull-ups to the chest
Pull-ups for the head
Break

Arnold Schwarzenegger's muscle mass training program

Scheme of pull-ups on the horizontal bar 30 weeks.

These tips will help you perform the exercises correctly, distribute the load and reach certain heights in the art of pulling up:

Squeeze the beam

Grab the beam, squeeze the iron tightly with your hands. This will tense the necessary muscles, and the exercise will be easier to perform.

Pull in your belly

Many athletes arch their back during the exercise, which can cause injury. It is necessary to tighten the abdominal muscles so that the back is straight and firm.

Tighten your gluteal muscles

Squeeze your buttocks, connect your hips, this will improve your balance, and make it easier to lift.

Raise your legs

If you tighten the press, connect the hips, raise the legs slightly forward (pose in the shape of the letter C), then not only the broad muscles will work, but also the muscles of the abdomen. In addition, balance will be maintained.

Move with your whole body