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Do More Pull-Ups
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5:15 AM 5/16/2008
Usually when someone is measuring up your strength, the first question out of their mouth is "How much you bench?" Now while the bench press gets all the glory and attention of the workout wannabes, some fitness gurus may actually tell you that pull-ups are the true measure of your fitness. I agree.
Pull-ups require explosive strength in your back, arm, and core muscles but also high levels of endurance. Let's get it straight, everyone can bench something, but not everyone can do a pull-up.
This reminds, almost painfully, of my difficulties with pull-ups throughout my life. As a youth I depressingly could never take the Presidential Fitness Award because I couldn't do any pull-ups (I breezed through every other requirement). I couldn't actually do a single pull-up until about my sophomore year of high school.
Even today, pull-ups are my most difficult exercise. I've had to work hard and over the years picked up on a few things. Coming from someone who has painful experience with trying to build my pull-up count from nothing here's some advice:
Do Pull-Ups to Increase Your Pull-up Count: This should be a given, but really its not. A lot of people think they can do lat pull downs or other similar exercises and magically increase their pull-up count. The truth is the best way to get better at pull-ups is do pull-up themselves. Nothing will work your entire back and force you to stabilize your muscles like an actual pull-up.
Come Up With A Structured Pull-up Routine: Doing a few pull-ups here and there won't do anything for you. Pull-ups like any another exercise require consistency and progression for significant improvement. Come up with a pull-up routine whether it be once, twice or three times week. Use multiple sets and increase (or attempt to increase) the amount pull-ups done each workout.
Start Small: Pull ups are very hard for a lot of people. If you can't do any try "negatives" which require you to get in the "up" position of a pull-up using a bench/stool (or just by jumping up) and slowly lowering yourself in a controlled motion. Do negatives on a structured routine for a few weeks until you can start working out with real pull-ups.
Be Patient: Increasing your pull-up count will take time. Don't expect to be doing thirty pull-ups anytime soon if you're just starting from scratch. Take things slow and stay disciplined on the plan you set for yourself. If you focus on improving and stay committed, you will see gradual results over time.
As you can see, pull-ups just require a dedicated plan for improvement. Start small, be patient and stay disciplined and I guarantee you'll see results. In case you're wondering how to execute a pull-up properly I'll leave you with a quick technique overview.
Good luck and let the up-pulling begin! How To Do A Basic Pull-Up:
1. Grip overhead bar firmly, with arms roughly shoulder width apart with palms facing away (face them towards you for a slightly easier version utilizing more of your biceps aka "curl ups")
2. Let your body hang freely with arms straight and look up towards the bar
3. Inhale and focus on keeping your shoulders back and your chest up.
4. Explode upwards while exhaling until your chin is over the bar. (Avoid "kicking" or "jumping" to get your body up)
5. Lower your body to starting position and repeat.
CK Clark is a fitness author, fitness advocate, and founder of http://www.bestmuscleprograms.com which provides updated fitness information and reviews of the top muscle building programs
Do More Pull-ups - How To Create A Dedicated Plan To Blast Your Pull-up Count
By CK ClarkUsually when someone is measuring up your strength, the first question out of their mouth is "How much you bench?" Now while the bench press gets all the glory and attention of the workout wannabes, some fitness gurus may actually tell you that pull-ups are the true measure of your fitness. I agree.
Pull-ups require explosive strength in your back, arm, and core muscles but also high levels of endurance. Let's get it straight, everyone can bench something, but not everyone can do a pull-up.
This reminds, almost painfully, of my difficulties with pull-ups throughout my life. As a youth I depressingly could never take the Presidential Fitness Award because I couldn't do any pull-ups (I breezed through every other requirement). I couldn't actually do a single pull-up until about my sophomore year of high school.
Even today, pull-ups are my most difficult exercise. I've had to work hard and over the years picked up on a few things. Coming from someone who has painful experience with trying to build my pull-up count from nothing here's some advice:
Do Pull-Ups to Increase Your Pull-up Count: This should be a given, but really its not. A lot of people think they can do lat pull downs or other similar exercises and magically increase their pull-up count. The truth is the best way to get better at pull-ups is do pull-up themselves. Nothing will work your entire back and force you to stabilize your muscles like an actual pull-up.
Come Up With A Structured Pull-up Routine: Doing a few pull-ups here and there won't do anything for you. Pull-ups like any another exercise require consistency and progression for significant improvement. Come up with a pull-up routine whether it be once, twice or three times week. Use multiple sets and increase (or attempt to increase) the amount pull-ups done each workout.
Start Small: Pull ups are very hard for a lot of people. If you can't do any try "negatives" which require you to get in the "up" position of a pull-up using a bench/stool (or just by jumping up) and slowly lowering yourself in a controlled motion. Do negatives on a structured routine for a few weeks until you can start working out with real pull-ups.
Be Patient: Increasing your pull-up count will take time. Don't expect to be doing thirty pull-ups anytime soon if you're just starting from scratch. Take things slow and stay disciplined on the plan you set for yourself. If you focus on improving and stay committed, you will see gradual results over time.
As you can see, pull-ups just require a dedicated plan for improvement. Start small, be patient and stay disciplined and I guarantee you'll see results. In case you're wondering how to execute a pull-up properly I'll leave you with a quick technique overview.
Good luck and let the up-pulling begin! How To Do A Basic Pull-Up:
1. Grip overhead bar firmly, with arms roughly shoulder width apart with palms facing away (face them towards you for a slightly easier version utilizing more of your biceps aka "curl ups")
2. Let your body hang freely with arms straight and look up towards the bar
3. Inhale and focus on keeping your shoulders back and your chest up.
4. Explode upwards while exhaling until your chin is over the bar. (Avoid "kicking" or "jumping" to get your body up)
5. Lower your body to starting position and repeat.
CK Clark is a fitness author, fitness advocate, and founder of http://www.bestmuscleprograms.com which provides updated fitness information and reviews of the top muscle building programs
This site is solely for informational and educational purposes. It is not intended as medical advice.
Consult a physician before beginning any new exercise, nutrition or supplementation program....Disclaimer
Copyright 2007-2008 Steve R. Robbins. All rights reserved.
