Things You'll Need:
- A place to do pull-ups. If you don't have a bar near to do pull-ups, there are many good pull-up devices you can use in your doorway.
- A very useful training tool to use is Bands that will assist you. Jumpstretch.com makes a great product.
- Determination! Pull-ups can be tough. Not always a persons favorite exercise, but the strength and endurance you will receive is incredible!
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Step 1
Technique #1-You have warmed up well and have your bar of torture in front of you? If you are starting out, and like many, can do only few or no reps, try this technique. If you have the bands to assist you,(recommended)then slip knot either 1 in middle of bar or use 2(1 on each end). Now slip your feet into loop of band at bottom and use the band to assist you as you pull yourself up.(If the pull-ups are too easy, then try different bands of varying strengths.) The key here is to get some reps in. 10-15 reps should be good. Sets can range from 3-10. Listen to your body.
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Step 2
Train every other day or so. You will find that the reps will come easier, so once you climb over 15 reps, use the lighter bands and work once again for the 15 reps, and so on until you no longer need the bands. When you begin cranking out 15+ reps with your free bodyweight, you deserve a big pat on your back. You have come a long way in a short time my friend! Your ready for the intermediate and advanced levels of pull-ups( I will publish those articles soon!)
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Step 3
Technique #2- So, no bands to assist you? No problem! (you didn't think you were getting out of this did you?!) A great way of helping build your strength is by doing 'negatives' from the bar. Position a chair back and below the bar a bit.When in the standing position, you should be at or near the top position of the pull-up. Now grip the bar tightly with your chin over the bar. Pull your legs slowly off the chair(don't swing)and hold the top position for a few seconds. Now drop down a few inches slowly and hold that spot for a few seconds if possible. Continue to drop down a few inches at a time and hold a few seconds until you reach the bottom finished position. Depending on your strength, try to work up to 5 sets. After a week or two, try to do a pull-up. Don't be surprised if you 'pull' it off! (excuse the cheesy pun)
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Step 4
As you progress and get more endurance and strength, you can eventually go without the beginner techniques and just start cranking out those reps doing normal pull-ups. Or you can mix 'light' days in, and do more reps with help of bands, and/or mix in negatives(holding spot for longer periods of time,etc). Enjoy you new found strength and endurance!
