How to increase pull ups? Whenever you stuck after few repetitions, you will ask this question to yourself. Although, it takes some time and regular practice to build endurance and strength for pull ups.
To increase pull-ups from 10 to 20, here's a great beginners pull-up program for you. Even when I was started this exercise it wasn't easy for me.
So, I am going to tell you exact same thing that help me reach 60 pull ups a day in few weeks.
In this beginner pull up program we are focusing on the following factors:
- Endurance: which help increase the number of pull ups.
- Basic strength: It is very important to strengthen your weak parts.
- Rest and recovery: it help increase the performance.
How to Increase Pull-ups
Before begin you should follow:
- 5 days training per week, choose days according to your schedule.
- Drink enough water 30 minutes before exercise.
- Take 2 days off for better performance.
- Rest period should be between 2-4 minutes.
This program focuses mainly on the muscles that are highly involved in pull-ups; especially arms, and back.
Avoid bad form and don't use motion and keep your legs straight. Make sure, your chin should go above the bar then it can be count as a one clean pull up.
The 2 weeks pull-up program
Don't forget to warm up because this exercise consume more energy. So, warm up is necessary for better performance.
Day 1. Start with jumping jack for 60 seconds to warm up your body, then do 4 sets of pull ups as much as you can. Take rest at least 2-5 minutes between each set.
After, do 2 sets of 10 push ups and dips to improve strength and endurance in your shoulder, triceps and core muscle.
Day 2. Perform at least 4 repetitions per set or more, then take 2 minutes of rest and repeat 4 times
Then, do plank for 20 seconds and jumping jacks for 60 seconds and 3 sets. Plank and jumping jacks is great for endurance that help increase pull ups quickly.
Day 3. Do at least 7-8 pull ups per set, in following manner; 1 pull up and 10 second rest, repeat till 7-8 pull ups and 3 set.
After this, do 20-30 burpees to build muscular endurance and core strength.
Related: How to Do a Burpee and BenefitsDay 4. Now, you have to do as much as you can (aim for 10 pull ups) in one set. Also there should be different grip such as shoulder width, close grip and underhand grip pull-up.
It is very effective method to increase your pull ups. Take at least 3 minutes of rest between each set and do 3 sets.
Day 5. Here, you need to work on your endurance, so there will be no pull-up. You can do following exercises:
- 20 seconds plank hold
- Jumping jacks 60 seconds
- Push-ups 20 seconds
- 40 seconds mountain climber
Take at least 30 seconds of rest after each exercise and do 3 sets. If you are feeling exhausted then take at least 2 minutes of rest.
Take 2 days off and repeat this for 2 - 3 even 4 weeks. This way you will able to do more pull ups. Make sure practice regular, over time the pull ups will be easier for you.
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