How to Master Doing Pull-ups: Intermediate

Doing 10-15 pull-up reps with good form? You have graduated to the intermediate stage.(good job!) As with any resistance exercise, the body will adjust and the gains will quit coming. But fear not; with some diversity in your training, you can break out of your funk and continue to realize new results.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• A place to do pull-ups(outside, in the garage, or use a portable pull-up bar in your doorway)
• Determination. Results don't always come easy!

1. If you can't seem to improve on your reps, you just need to shock the body a bit. Try gripping the bar in different positions than you are normally use to. Hitting the muscles at different angles can give you newfound strength.
2. If you normally do the same amount of sets, let's say, 4 sets, then try to mix things up and do 10 sets once in awhile. To get good at pull-ups you need to do many of them! Listen to your body and alternate your workouts; heavy days(10 sets) and light days(4-5 sets)
3. Supplement your training with other pulling moves which will assist you in pulling power. Rows,etc. A great way to gain pulling strength is by pulling on bands. It keeps tension on your muscles throughout the range of motion. jumpstretch.com makes a great product.

Tips & Warnings

• Even small variations of your workout can help you achieve new gains.
• Experiment.Keep your body off balance by changing up your routine.This way your routine won't go stale and new gains will be found.
• When you get up to 20+ pull-ups(good steady form), then you are ready to move up to the advanced level. Article Coming soon!
• Always listen to your body. Know when you can push yourself harder and know when to back off.
• If you experience pain,especially when doing wide-grip pull-ups, back off of it. Some trainers believe you can damage your rotator cuffs while going wide-grip.