Things You'll Need:
- A weight belt
- Pull up bar
- Weights
-
Step 1
Start small and work up. Pull ups are a difficult exercise; many people cannot do any pull ups at all without weight assistance. If you need weight assistance, use it and gradually reduce the resistance as you improve. If you don't need weight assistance, gradually increase your reps.
-
Step 2
Do several sets at each workout session. Doing a lot of pull ups combines muscular strength with muscular endurance. Doing one set of pull ups and calling it quits won't cut it. Do at least three sets during your work out.
-
Step 3
Work out until failure. One of the most basic principles of strength training is that failure is beneficial. Every time you workout you should continue doing pull ups on your final set until you are unable to continue. This will cause the muscles to become stronger more quickly.
-
Step 4
Use a weight belt. When you can do 15 or more pull ups without weight assistance, for 3 sets, try using a weight belt. A weight belt allows you to add extra resistance to your body, increasing the difficulty of your pull ups. Mixing in weight belt pull ups with normal pull ups will allow for greater increases in strength; if your body gets used to doing pull ups with 10 extra pounds of weight, you will find normal pull us much easier, and less tiring.
-
Step 5
Keep good form. There is a tendency when doing pull ups to get in a rhythm of swinging the legs, and using momentum to assist with the exercise. A controlled pull up, starting at full extension, and pulling up so that the chin is just above the bar, will allow for better overall muscle development. You can still do pull ups fast, just do them under control.
Comments
JEliot said
on 1/8/2009 Nice... I just now have to work on the commitment.
DoctorSnot said
on 1/8/2009 Excellent Article!!!! Great Tips!!!! Five Stars!!!!