Pull-ups on the crossbar program from scratch. Scheme of pull-ups on the horizontal bar according to the program. What muscles can be pumped

Pull-ups are one of the basic fitness exercises aimed at developing the upper body. Pull-ups cannot be ignored when building muscle mass and leading a healthy lifestyle. The 30-week pull-up system is a great way to get in shape and motivate for a specific result.

Six months of training will give you a good incentive for development and, in the end, will force you to regularly go to the sports field or to the fitness club.

Productivity theories have this concept of small things or small steps. Steven Guyse, author of Mini Habits - Maxi Results, shares how to start small and achieve great results. The meaning of the theory is that big goals inspire a modern person with fear of a mountain of responsibility, so it is necessary, first of all, to introduce new knowledge and skills into everyday life.

The history of 30 weeks of pull-ups is an auxiliary complex that will lead you into the habit of not only pulling up, but also exercising every day. Steven Guyse generally suggests starting by setting a goal for a whole month to do only 3 push-ups, but every day.

When you lie down on the floor and start doing push-ups, you are more likely to do more than the bare minimum. But even with the worst mood and health, you can easily do your minimum. The pull-up system also works.

You practice daily and start small. In this case, it should be borne in mind that each day indicated on the plate only hints at how many pull-ups you need to do. But you, for example, going out to a regular sports ground, most likely will not limit yourself to one single exercise, which means you will benefit the whole body. Run around or do push-ups several times ... Is that a good motivation? Let's start?

Basics of the pull-up complex

So, you've decided to do the 30-week pull-up system, found a secluded gym with a horizontal bar, and are fully charged to smash these exercises to smithereens. Let's tell you what to do and how it works.

1. Already 30 days of classes guarantee the first results, but to consolidate the skill, you need to practice at least 2-3 months.
2. There are two options for cyclic loading: one day of rest every five days or a constant alternation of training and days off. For a 30-week system, the second option is suitable, when 3-4 workouts fall out per week.
3. Every "working" day you perform 5 mandatory approaches.
4. Each approach you start with the maximum possible number of pull-ups, and then gradually “shoot” one repetition in accordance with the table.
5. Adjust the system to suit your needs: you can increase the load every day or take a task for a week and change it only on the next seven days.
6. Rest between sets - 90-100 seconds, it is worth taking a timer or stopwatch with you on a task.
7. Every day that you don't go to your scheduled activity moves you away from the big goal. If you feel that you are not in the mood or in shape - do your minimum (remember the three push-ups). But if you suddenly get sick or injured, stay at home and continue after recovery from the place where you left off, or from the place that your body is capable of.
8. Take a player and headphones for training, tune in to the right sports energy.
9. Any sports complex involves good nutrition and the intake of vitamins in the body. Think about your diet in advance, count calories, or better, consult a trainer or sports doctor.

Nuances: how not to waste time?

Today, the Internet is flooded with information about a wide variety of complexes of pull-ups, push-ups, squats and so on. At the same time, many do not indicate what sports level the programs are designed for. Who can use them? Professional? Lover? Beginning? A student who needs to pass a standard in physical education? Let's break down the tricky moments:

• The system is simply obliged to start from determining the level of possible load, otherwise following it will be not only meaningless, but also dangerous.
• One of the important nuances is the technique of performing the exercise, it needs to be given maximum attention, otherwise there will be no sense from the complex.

Beginners who are not yet able to pull themselves up at least 3-4 times need to increase their sports level with general strengthening exercises. It is also possible to start with a safety net, using a tourniquet or on a low horizontal bar - with the ability to help yourself with your legs. The task of beginners is to learn how to perform the exercise correctly, and then set themselves tasks of a higher level.

• High-level athletes who want to improve their ability to pull up can start from the middle of the program or take a more difficult complex, there are also such!
• Bodybuilders over 40-45 years old are required to contact a therapist and draw up a program taking into account the characteristics of the health and endurance of the whole organism.
• When working with a pull-up complex, it is necessary to compensate for the load. You just need to do complex general strengthening or basic exercises. Lack of adequate support will lead to bulging and unequal development of the body, which will not only be unsightly, but will also slow progress in our favorite pull-ups.

Pull-up technique

There are a lot of ways to perform this exercise, but not all of them are suitable for a 30-week complex. Experts advise to occasionally change the grip and find the ideal individual distance between the hands in order to pass some psychological points, but the type of pull-up should not be changed.

In the end, different types also involve a load on different muscles of the body, which is meaningless within the framework of the complex. Your muscles simply will not have time to adapt if the technique is constantly different.

The classic pull-up involves touching the bar with your chest. In this case, the head should be above it. The ideal pull-up is “clean”. This means that you need to provide a slow rise and fall.

Sometimes, to overcome the psychological barrier, for example, 15 times, to help yourself, you can use a swing or a jerk once. However, the next such repetition should be done more purely and efficiently. Striving for the cleanliness of pull-ups is the path to successful program completion and a healthy corset of the body.

Perfecting pull-ups

There are a few simple exercises that can help you get started (if you haven't already made friends with pull-ups) or improve your performance. Let's get to know them.

• Hang - Beginners can start with a simple timed hang. When it works, you can complicate the exercise and hang on one arm, add complexity by raising your legs, and so on.
• Mouse wings - the exercise is performed lying on the stomach on a straight bench. In the hands are two dumbbells. It is necessary to lift the dumbbells up to the level of the armpits, while squeezing the shoulder blades in the maximum position.
• Kettlebell presses. Work on the grip and joints is carried out by lifting the kettlebell.
• Negative pull-ups. They are performed with their own weight, if the maximum number of pull-ups is still small. You pull yourself up and then very slowly lower yourself.
• Movement on "manuals". If you work on a sports field, you will definitely find this great piece of equipment to help increase your arm endurance.
• Plank. Complex general strengthening exercise.

What will the 30-week system give you?

82 pull-ups in total at week 30 is not just a number, but an indicator of your fitness. Think about it, why did you decide to hug the horizontal bar all day long? To reach some number? Or change something in your appearance? Or take care of your health?

The pull-up system is an extraordinary game that you can play to the end and get the prize, namely, a healthy, strong and pumped body.

OK it's all over Now! Thank you all for your attention, we also recommend reading an article on the topic - how to pull up on the horizontal bar. See you soon for new releases.

Svetlana Markova

Beauty is like a precious stone: the simpler it is, the more precious!

If you want to work your abs, arms, and back muscles, then learn the pull-up exercise on the horizontal bar or crossbar. The right technique helps to achieve efficiency in its implementation. Knowing it, you will quickly see the result and will be able to get the most out of this exercise. All the necessary information about pull-ups is presented below.

How to learn to pull up on the horizontal bar from scratch

The most popular problem regarding this exercise is the question of how to learn to pull up from scratch. It is especially relevant for those who have not yet managed to do this at least once. Beginners should first just hang on the horizontal bar to get used to the load. Further, negative lowerings will be effective. The latter are the following - with the help of a jump or a stand, reach the horizontal bar, and then go down with the strength of the muscles of the whole body. For an effective result, the process should take at least 4 seconds.

In total, it is necessary to perform 2-3 approaches, each of which includes 5 repetitions. Follow a few more tips to learn how to pull up:

1. Training with negative lowering should be done 1 or 2 times a week. When the pain in the muscles is too strong, skip the session.
2. If you have already been able to do a real pull-up on the bar or horizontal bar - start using the negative lowering technique only for progression. For example, after 8 times, make 2 more negatives. The goal here is 10 reps, 3 sets.

Pull up bar at home

You can equip a horizontal bar for pulling up even at home. It is recommended to install it above the doorway. Other types stand out - corner wall or just wall, sliding, ceiling and even floor, but it takes up a lot of space. A stool is suitable for safety at the bottom. The removable horizontal bar is especially good, which helps to train triceps, abs, and do push-ups.

Exercises

There are a variety of exercises for pulling up on the horizontal bar. The main thing is to always warm up beforehand, warming up the muscles, ligaments, joints. It is important to take into account breathing - it is always easier to rise on the exhale, on the inhale it is easier to go down. In addition to the negative, there are other effective exercises:

1. Pulling up on the horizontal bar at half the amplitude. Here you will need a chair or other stable stand. You must take a foothold on the horizontal bar so that the angle at the elbows is 90 degrees. From this position, you need to try to pull yourself up, bending your knees under you. Having learned to perform this exercise, you can gradually increase the angle from 90 to 180, i.e. to a fully extended position.
2. Pull-ups with a partner. Ask someone behind or to the side to help you pull yourself up. The muscles should feel loaded to the limit. The partner only slightly pushes. A sports band has the same effect. It helps to return to the highest point.
3. Pull-ups on the horizontal bar with a jump. Here you have to reach the crossbar with your hands, just standing on your toes. From this position, you need to jump to be chin above the horizontal bar. Then it remains to slowly lower.
4. Exercises that help develop muscles in general. This includes push-ups and biceps training with shells - dumbbells or a barbell.

Pull-up program on the horizontal bar

Performing the exercises listed above, it is easy to learn to pull up. Then you can already move on to full training. The pull-up scheme will help you a lot with this. It is recommended to start with a simple complex, for example, as in the table. The load in it increases gradually over the course of a month to avoid overwork and injuries. Already then you can strengthen it by 2-3 times.

Reverse pull-ups are easier to perform. Their difference from the classical method is that they involve the pectoralis major and biceps muscles, biceps. The latter work especially hard with a narrow grip. The wide one makes the latissimus dorsi grow. It is necessary to reduce the focus of the load on the biceps as the effectiveness of the pull-ups themselves decreases, i.e. when they seem easy. Rest and proper nutrition also play an important role in training.

One of the options for the program is called "Ladder". The repetitions in it increase gradually, and when the maximum is reached, they decrease. Rest intervals can be any. Here are options for such a "ladder":

• 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 = 100 (step one)
• 1, 2, 4, 6, 8, 10, 8, 6, 4, 2, 1 = 52 (step two).

Straight grip pull-ups

The classic version of pull-ups uses a direct grip. In this exercise, the number of repetitions can also be increased according to a variety of programs. One of the effective options is called "Maximum Effort". This program is popular among bodybuilding athletes. It includes 5 approaches that involve performing a certain percentage of pull-ups from the maximum possible:

• 1 - 80% of the maximum (at 10 this number is 8 times);
• 2 – 85%;
• 3 – 90%;
• 4 – 95%;
• 5 - to failure.

How to properly pull up on the horizontal bar

Before you start such training, you should find out what the correct pull-up technique looks like on the horizontal bar. Basically, it is determined by the type of grip used. Regardless of it, the nature of the movements should be smooth. You need to pull yourself up without jerking, but only thanks to the strength of your muscles. The starting position for any type of grip other than wide is free hanging with a slightly arched back, as seen in the photo. Legs can be crossed or bent for comfort. Then the arms are slightly bent to feel the tension. Next you need:

• inhale deeply, and as you exhale, pull the body to the horizontal bar;
• linger at the top for 1-2 seconds;
• slowly, go down, and not just abruptly “throw” the body;
• at the bottom point, do not completely dissolve the body;
• perform the required number of pull-ups;
• descend from the projectile, gently placing your feet, without jumping.

Pull-up table

In order to succeed in any business, it is important to act according to a plan drawn up in advance. For this, a schedule of pull-ups on the horizontal bar is needed. It reflects the method of direct and reverse progression. The increase in pull-ups occurs in cycles consisting of 6 days. The program itself is designed for up to 1 month. Each first approach should begin with a hang for 10 seconds. The same is necessary to finish the last exercise.

What are useful pull-ups on the horizontal bar

Such a simple exercise brings considerable benefits to the body of men and women. In addition to the fact that calories will be burned, endurance, strength and general physical performance will also improve. In addition, the grip and hands are strengthened, muscle mass increases. The work of the cardiovascular system is also normalized. The benefit of pull-ups on the horizontal bar is to pump the muscles of six groups at once - they become more prominent. Thanks to sagging, the initial signs of lumbar osteochondrosis and scoliosis are eliminated. The harm of pull-ups is noted only with a hernia of the spine.

What muscles work

To answer the question of which muscles work when pulling up, it is necessary to take into account the grip used in the exercise. In the classic version, shoulders, chest, back are loaded. This is with an average straight grip. In other cases, the load will be on different muscles:

• narrow reverse - biceps, lower bundles of the latissimus dorsi;
• middle reverse - shoulders, back, chest;
• wide grip behind the head - trapezium, paired round, middle and upper latissimus;
• parallel, or neutral grip - shoulder, bottom of the latissimus dorsi, serrated, triceps;
• narrow straight - brachial, serratus anterior, latissimus dorsi (their lower part);
• wide grip to the chest - top of the widest, trapezoid, paired round.

Types of pull-ups

There are specific types of pull-ups for different muscle groups. To increase certain of them, you only need to change the grip. Pull-ups help achieve different goals - increase strength, gain muscle mass, train endurance. Each case has its own performance characteristics. The training strategy also has differences, determined by the purpose of pull-ups.

For strength

Before you start performing pull-ups for strength, it is worth learning a few simple tricks. Muscles during such training work in two phases - on the rise in the "positive", and during the lowering in the "negative". The growth of strength indicators just depends on them. To develop strength, the muscles must actively work on the rise, i.e. in the "positive" phase. It should take 2-3 seconds, while lowering takes only 1 second. So power performance will improve.

This method of pull-ups is heavy, so the number of sets is 3 or 4 with 6-8 repetitions. If this amount seems easy to you, then you need to add weight. Additional weight can be a kettlebell, which is hung from the belt. In a week, the number of workouts should be no more than 3-4, so that the body has time to recover.

For endurance

Endurance is understood as the ability of the body to resist any work for a long time with unchanged performance. Pull-ups help develop and improve this physical quality. Only they will have to be performed often and a lot, but within reasonable limits. The best option on how to perform endurance pull-ups is to do as many repetitions as you have enough strength, while doing 4-5 approaches. For a week you should spend 4-5 such classes.

For gaining muscle mass

If you want to increase muscle volume, force them to be active in the "negative" phase. To this end, you need to quickly rise, but slowly fall. Moving up should take about 1 second, and down - 2-3 seconds. For pumping muscles, a regimen of 2-3 sets with 8-10 repetitions is suitable. If it turns out to do more, then it is recommended to introduce weights.

When doing pull-ups to gain muscle mass, give yourself more time to rest. Muscles get a lot of micro-tears due to the heavy load in the "negative" phase, so they take longer to return to normal. To allow them to recover, you need to exercise no more than twice a week. This amount is enough for gradual muscle building.

What grip is better to pull up

It is impossible to say exactly how best to pull up. The specific training option is determined by your desires - whether you want to increase endurance, strength or make muscles swing. You can change not only the type of grip, but also the time of the “positive” and “negative” phases. In order to be able to work out the upper body as much as possible, it is worth using different options.

It is recommended to pull yourself up, periodically changing the types of grip. So the muscles will experience different loads, and will not get used to the same. Focusing on only one type is ineffective. Initial workouts should include the following types of grip:

1. The easiest option is a narrow straight grip. It can be a good basis for beginners in the subsequent development of pull-ups.
2. The recommended grip is medium straight. It helps to tone the upper body. Such pull-ups on the horizontal bar are less traumatic and are suitable for subsequent workouts already with weights.
3. By doing these basic variations and adding other types of exercises - reverse or parallel grip - you can shift the load towards certain muscle groups.

Video: How to increase the number of pull-ups on the horizontal bar

Pull-ups are always an integral part of sports disciplines. The standard for pull-ups, for example in crossfit, is to perform a large number of pull-ups in the shortest possible period of time.

Any load eventually goes through an adaptation stage, in which the muscles get used to the movements, and begin to perform their tasks much easier. Obviously, the more and longer pull-ups, thereby, the number of pull-ups will increase over time. How to speed up this process?

To begin with, you need to decide on a training regimen so that the muscles have time, but do not lose shape. For pull-ups for a large number, you can train 2-3 times a week, it is desirable to conduct functional training for the development of endurance of all muscle groups.

If you train your back with the chest muscles, you can increase strength faster, since the coordinated work of the antagonist muscles is more likely to prepare the body for a large number of pull-ups than isolating strength work on individual muscles.

Pull Up Techniques

Pull-ups are a dynamic work of long muscle fibers that are under load in the contraction (tension) phase. Negative load means maintaining muscle tension while relaxing, that is, the muscles will work when lowering the torso more than when pulling up. This technique will quickly increase the number of pull-ups.

In addition to long fibers, short (slow) ones should work, which will start working at. For the complex development of muscles, it is necessary to “awaken” these fibers that are not involved in the dynamics. For this it is necessary to perform “hangs” - pauses at the top point of pull-ups. You can pull up to the bar, freeze for a few seconds, and then slowly unbend your elbows. This technique will allow you to turn on all the fibers at the same time.

Inertia

Gymnasts and CrossFitters use the swinging technique, which, due to inertia, lightens the load and increases the number of pull-ups. Perform several swings of the body and, when moving forward, pull yourself up to the crossbar with a jerk, while exhaling, while inhaling, relax your hands, and continue to pull yourself up by inertia.

Constant progress and overcoming the load develops muscle strength, which is very important when increasing the number of pull-ups on the horizontal bar. If you are stuck in progress and the number of pull-ups is not increasing, add weight, perform pull-ups "for strength". After a while, after strength training, do pull-ups with your own weight. The number of repetitions will increase markedly, as the muscles overcame a greater load, which means they gained strength.

Pull Up Program

First week:

1. day - negative pull-ups for the maximum number of repetitions (4-6 sets).
2. day - pull-ups with inertia to the maximum (4-6 approaches).

Second week:

1. day - negative pull-ups for 4-6 sets (+ 1-2 reps).
2. day - static load for a maximum of 4-6 sets (+ 1-2 reps).
3. day - pull-ups with inertia for a maximum of 4-6 sets (+ 1-2 reps).

Third week:

1. day - negative pull-ups for 4-6 approaches (+ 1-2 repetitions to the results of the second week).
2. day - static load for a maximum of 4-6 approaches (+ 1-2 repetitions to the results of the second week).
3. day - pull-ups with inertia for a maximum of 4-6 approaches (+ 1-2 repetitions to the results of the second week).

Fourth week:

Power load (2 training days) - work with additional weights. Perform the maximum number of pull-ups in 4 sets.

Second month of training starts on the pattern of the first week with more repetitions than the first month, and so on, add 1-2 repetitions every week.

Conclusion

To increase the number of pull-ups, you need to develop not only the muscles of the back and arms, it also requires strong muscles of the shoulder girdle, abdomen, spinal stabilizers, and internal (deep) muscles. You can achieve faster results if you do circuit training for a large number of repetitions. As for the pull-ups themselves, the exercise should be the first in a set of exercises, always do max reps. Constantly overcoming the load will develop strength at a faster rate than concentrated pull-ups for a certain number of times.

A lot has already been said about how to increase the number of pull-ups on the horizontal bar. There are a number of methods to achieve this goal. Today we will analyze some of the most effective of them.

Quality versus Quantity

Of course, you can increase the number of pull-ups due to the loss of quality. For example, by swinging or jerking. But, in terms of the development of physical qualities, this is not progress at all, but degradation. Because you do more repetitions not due to the fact that your muscles have become stronger or more enduring, but due to the help of physical laws. In most cases, pull-ups do not count such repetitions. The exception is CrossFit competitions, where the athlete needs to complete the maximum number of repetitions in any way. This is how kipping and butterfly pull-ups appeared.

To pull up more times for the benefit of your own body, and not for the sake of a record, you should perform the exercise in pure technique.

There are a few things to note here:

• When performing a movement, you do not sway.
• Pull-ups are carried out smoothly without jerks.
• The chin is above the bar not due to neck extension or other manipulations, but due to the work of the latissimus dorsi and biceps.

These are the three main postulates that define the technique.

Learn to pull up correctly. If you pull yourself up 50 times, but at random - what's the point? Yes, some exercises on the bar are done in jerks specifically to pump the explosive power of certain muscles. But they are not suitable for pull-up training.

The speed of achieving results

So, we have dealt with the technical side of the issue. But there is one more thing that is very important for any business - this is willpower and patience.

Increasing the number of pull-ups is not a quick process. You need to constantly overcome yourself, force you to go to the crossbar.

No technique will help you quickly increase the number of pull-ups. Strength is not a parameter that can be pumped over in a short time.

Therefore, take the process seriously and do not rush to panic if after a week your result does not improve. Muscle development occurs gradually, it is important not to abandon the work you have begun halfway.

Training Methods

So, the following tricks will help increase the number of pull-ups.

Ladder

An increase in the number of pull-ups on the horizontal bar can be achieved by performing the exercise with a ladder.

In this case, we will talk about the reverse staircase:

• First, you warm up and perform the first approach for a maximum of times.
• Then you rest for 30 seconds and pull up again to the maximum.
• Then rest the same amount and repeat the approaches until you can’t pull yourself up even once.

This method is designed for muscle fatigue. With each workout, the fatigue limit will increase slightly. As a result, in a couple of weeks you will be able to gain a certain number of additional pull-ups.

A straight staircase requires a longer rest. And it starts with a small number of times - for example, from 5:

• Pull up 5 times, rest until you feel ready for the next approach.
• Add 1 or 2 reps per set until you reach your limit.
• Have a good rest and make the final approach to the maximum.

Practice this training every other day, not more often.

The program to increase pull-ups should be recorded on a sheet of paper. Practice has shown that this way the brain perceives information better, and it will be more convenient for you to control your progress. never harmed anyone before.

Don't forget about proper breathing when pulling up. If you inhale and exhale air randomly, you will not succeed in a harmonious training system. Experienced athletes understand this well, and beginners should pay attention to this point.

So, once again about how to breathe properly when pulling up:

1. Do not hold the air - breathing continuously throughout the exercise.
2. As you exhale, tighten your muscles and lift yourself up.
3. On an inhale, we descend back.

If you try to breathe backwards, breathing will not help you lift your body to the bar. On the contrary, this way of breathing interferes with the proper coordinated work of the lungs and muscles.

Train yourself to exhale as hard as you can to help yourself. Then things get a little easier. When you breathe properly when pulling up, when you pull your elbows to the body, your body contracts due to exhalation. And when lowering the body down, it again becomes wider due to inhalation. No need to interfere with the natural process and torment your respiratory system.

Weight training

You can also achieve an increase in pull-ups on the horizontal bar through weight training. The easiest option is to take a comfortable backpack and put a dumbbell pancake or any other heavy object in it.

Now you can forget about the number of repetitions for a while and focus on the working weight. It is likely that in a month you will find that without weight you can pull up one and a half times more than before.

In this technique, it is also very important to draw up a program to increase the number of pull-ups and fix it in the diary. It is better to immediately paint your working weights for a month in advance.

After each workout, the plan will need to be edited. For example, you inadequately assessed your strength and a month later wrote yourself pull-ups with a weight of 45 kg. Of course, in a month you will be pulling up 5-6 times with only 10 kg (maybe).

To get started, you need to conduct a trial workout:

• Put 5 kg in your backpack and pull yourself up to the maximum in clean technique.
• Now you know how much you can pull up with this weight.
• Proceed from this and gradually increase the working weights.

I warn you that the process of increasing your strength indicators will take a long time.

Max pull-ups will give you a general idea of ​​what you can do. Do not feel sorry for yourself, squeeze everything out of your body that it is capable of.

When you lift weights, warming up before pulling up becomes doubly essential. In order not to damage anything on the crossbar, you need to warm up well. You can warm up with the help of running, performing articular gymnastics and other exercises. Do not do maximum pull-ups as a warm-up - you will get tired.

Here is an example scheme for training for quantity with additional weight:

1. We start with pulling up with an average grip for 5 times. You can take a weight of 5 kg for a sample. Slowly move up and down as well. If you can’t pull yourself up normally, reduce the burden and rest as much as you need. Forget about stereotypes about 60 seconds and other nonsense.
2. We do 3-4 such trips. Then we complete the lesson by pulling up without weight to the maximum until the back and biceps are completely exhausted in 2–3 sets.
3. After a couple of workouts, try to combine the ladder with weight - pull up with 5 kg for the first 5 times. The next - also with 5. And the last approach, add as many as you see fit to complete 5 repetitions. If you couldn't do it, don't despair, try the same thing in your next workout.

Add a little bit to each workout. If you have small pancakes weighing a quarter kg, they will come in handy. Because for many, a step of 1 kg in pull-ups is too big.

Increasing pull-ups due to weights is a resource-intensive process. You need to rest well between workouts - at least 2-3 days. You don’t need to do it every other day - this will not give you an increase in results. You will overwork, and the maximum number of repetitions will not begin to grow.

The main problem with pull-ups

Sometimes people who practice for a long time reach a plateau. Something is preventing them from improving their performance. For the sake of increasing pull-ups, they train every day, but in vain.

Here it is important to understand the following point. Pull-up training affects several muscle groups. These are biceps and back. You can have strong biceps but weak back or vice versa. In general, some of the muscle groups may simply lag behind in development. And now, when you reach a certain number of repetitions, this difference can become critical.

Perhaps all the time up to this point you were pulling up due to the strength of the hands. In this case, you need to increase the amount of back training. You can find a lot of information on how to train your back, and what exercises will help you develop the latissimus dorsi, on our website.

And the reverse situation. If the back is strong, but the arms are not, how to increase the number of pull-ups? That's right, you need to focus on the hands.

The key to increasing the number of pull-ups in this case lies in training the biceps. To deal with them on the horizontal bar is quite simple - in incomplete amplitude. You can also additionally perform exercises with dumbbells or a barbell.

It is very good when you feel all the target muscles during any exercise. Then you can easily understand what works and what does not, and direct the situation in the right direction.

Genetics and tenacity

You should not look up to others. All people are different, especially in terms of physiology. Someone ran away from 2 pull-ups to 15 in a month. Someone from 10 to 12. And someone never learned to pull up (the mode was set up incorrectly or they simply didn’t have the patience).

Any of your personal record is a holiday, an achievement. If a friend pulls up 15 times, and you have only 5 so far, you have no problem. You just need to work a little more and the result will definitely appear. Ideally, you should not care how much your neighbor on the horizontal bar pulls up. Compare yourself only to yourself yesterday, as they say.

Even at school, many pull themselves up with jerks and swings, often pulling their necks so that they are credited with a repetition. So raising your head above the crossbar does not make sense - you underload the latissimus dorsi. And no matter how fast you progress in terms of repetitions, the result in terms of muscle development will be zero if these repetitions are not clean.

As for pure repetitions and the rate of progress of their number: the endurance limit is highly dependent on the genetic characteristics of your body. You may have noticed that with the same load, someone recovers much faster, and achieves new physical records faster.

But in fairness it should be said that diligence and patience play a significant role in such a difference, but physiology also decides a lot. Respect the results of others. Perhaps those 15 pull-ups your friend has cost him a lot of effort. It's easy to judge without knowing the details.

Look at the record holders, they do 60 pull-ups per minute, thousands of pull-ups per set. It's all about their physiology. Fatigue of their muscles does not occur as quickly as the rest. But an important role is assigned to the training system. That is, the features of the body are complemented by hard training, which ultimately results in fantastic results.

Therefore, even if by nature you are not the most hardy person, genetic features can be compensated for by perseverance and competent construction of classes. In particular, in the section on working with weight, it was proposed to finish off the muscles with the maximum number of “light” pull-ups at the end. This allows you to develop endurance and experience that incredible feeling when I can no longer, but I still do it. Dare!

Warm up

Every workout starts with warm-ups . And when it comes to such a powerful exercise as pull-ups, then there is nothing to do without a warm-up. Unless you want to get injured as soon as possible and score on the horizontal bars.

What is Australia known for, son? That's right, kangaroos, Hugh Jackman and Aussie pull-ups, damn it. And if you have forgotten who is who and what is what, then here is a visual methodological guide for you.

This is a kangaroo

Warm up:>

5 sets of Australian pull-ups (until the chest touches the bar) - 10, 20, 30, 40, 50 with a rest of 1, 2, 3 and 4 minutes, respectively.

If you can’t do it in 1 approach, you break it into several.

EXPLOSIVE STRENGTH TRAINING

There are a lot of ways to learn how to pull up many times, but I will share with you just one of the options that worked for me and for 713 of my students (yes, I keep track of those whom I could teach to pull up 30 times, for this I even have separate black notebook).

One of the ideas that I want to give you would be to develop tremendous strength in yourself for the first 10 repetitions. Then, when you go to do 30k, the first 10 will fly by completely unnoticed by you.

How does everyone usually do pull-ups? How are pull-ups usually counted? Chin over the horizontal bar. Right? And, for sure, when you thought about how to learn how to do 30 repetitions, you also thought about such pull-ups. It is unlikely that you wanted to learn how to do 30 pull-ups to the stomach, like Hannibal.

What is the peculiarity of EXPLOSIVE strength training? There are two important points here - firstly, you should try to pull yourself up as high as possible, you should try to pull the bar to your pelvis, you should try to hit the horizontal bar with your quadriceps! This will be an indicator that you are doing pull-ups high enough as it should be. Secondly, the rest between sets should be large enough, 5-7 minutes, no less. Because for your body, such approaches are a huge stress, and you must be fresh enough to give all the best to them 100%!

Oh yeah, I almost forgot, you need to do 10 approaches, each for the MAXIMUM! At the same time, make sure that these are high pull-ups (at least to the chest), and not chin throws!

PROMPT! You can do these pull-ups with a neutral grip, so it will be easier to fly up, because the back and biceps will be more involved in the work!

SLOW strength training

The next training scheme will be the exact opposite of the previous one, but you will do them together in one workout, because they are opposites attract each other, like yin and yang.

For these slow pull-ups, you should do 10 sets of 5 reps with a rest of around 5-7 minutes. It’s unlikely that you will be able to do this if you rest less, because doing pull-ups at such a pace gives the main emphasis on training the neuromuscular connection, which will be very useful for you when you finish your last reps in sets to the maximum!

The secret of the horizontal bar masters

Method 5 approaches - this is the name of the secret technique for increasing the number of pull-ups in the shortest possible time. What is its essence, read below.

Method 5 approaches:>

5 sets of pull-ups on the bar to the maximum in each set with a rest of 4-3-2-1 minutes, respectively. Your task is to give all the best (!) In each approach and at the same time increase the amount from training to training. Otherwise, this program will not work.

First, you must give all your best not only in the first, but also in all other approaches. But at the same time we are talking about the maximum WITHOUT stops. As long as you can do pull-ups at a steady pace, do it. As soon as you can’t take it anymore and you need to hang a little in order to grind out another repetition, you do 1-2 pull-ups and get off.

To learn how to pull up 30 times - you need to learn how to pull up a lot without stopping. The only way. When you pull up 25 times non-stop, you can easily finish the remaining 5 repetitions in one. But for this you need to learn how to do 25 non-stop!

Secondly, from training to training, you will increase the number of repetitions done in each approach. Of course, it will be difficult for you to add in the first approach, because this is already your maximum (at least it should be!), but adding in 3, 4 or 5 is more than realistic. And I want you to do this, and not whine like a little girl about how hard it is for you and your arms hurt! At least 1, at least 2 repetitions if you add in several approaches - this will already be a good incentive for growth!

Third, by reducing the rest time as we progress to the fifth set, we maintain intensity. Fatigue builds up, stress builds up, muscles clog up, and that's exactly what you need to get results! Simple and effective!

This is the last powerful scheme for today, after which you can, with a clear conscience, move on to ...

Hitch

In this program, I will be more than kind to you, so the hitch will be more like a hitch than a kill.

Hitch:>

5 sets of 10 Australian pull-ups until your chest touches the bar.

This program involves 2-3 workouts per week (each workout you have to complete the ENTIRE program), depending on your level of training and how well you will give your best in class. In general, if you can now pull yourself up 15-20 clean times, then in a month you should be able to do 25-30, and after 2 months you should bring down 30 only on the road, and do 20 in any condition.