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 Practical Tips to Improve Your Pull-Up Performance

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Fed X

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PostSubject: Practical Tips to Improve Your Pull-Up Performance   Sun Dec 23, 2012 11:23 pm

Practical Tips to Improve Your Pull-Up Performance


23Dec/124

Practical Tips to Improve Your Pull-Up Performance



So one day you woke up and thought: "Hey! How many fake world endings did I live through? Maybe I need to improve my pull-up performance to be at least somewhat cooler the next time?" Well, this might not be the actual thought. But why not? Pull-up is essential exercise for building strength and muscle. It's hard to find an exercise that can match regular pull-up in terms of building pulling strength. Besides, it requires nothing but your bodyweight. It's not a coincidence that this exercise is a staple in training military and law enforcement units. Let's take a closer look at this exercise:

You can see basic performance of the pull-up on the pictures. There are several rules of performing the pull-up:
◦Start from the dead hang
◦Touch your chest to the bar on top

Of course, there are several other rules like keep your shoulders back and keep your back arched etc but these rules can vary from individual to individual. Also there are several hand placements:
◦Palms facing the bar are generally called "pull-ups". These are considered as "tough" pull-ups here in Ukraine. But in reality they just shift the accent from your biceps to your forearm muscles.
◦Palms facing you are generally regarded as "chin-ups".
◦Palms facing each other are called "neutral grip pull-ups".

Of course, these terms could be used interchangeably. Also there are ring chin-ups that mix all of the hand placements because rings allow free wrist rotation. They are the most wrist friendly.

As for hand placement width common dogma says that the wider the grip the more lats are working. And vice versa, the closer the grip the more biceps work. Well, close grip pull-ups are definitely work your biceps more. But I can't agree with the wide grip. According to latest research lat activation is the pretty close in middle-grip and wide grip pull-ups. But wide-grip version definitely lacks range of motion. My advice is don't waste your time on wide grip version and concentrate on regular chin-ups.

Ok, everybody should already know this. Let's get to the fun part.

The Fun Part

Ok, so how do you improve those bad boys? There are several practical ways according to your conditions.

First of all, if you are just working toward your first pull-up then you should concentrate on different assisted variations. These could be band-assisted pull-ups, feet elevated pull-ups, pull-ups with partner help, pull-up negatives etc. You should get your first pull-up pretty fast if you're not very overweight and struggling even to pick up the pen weakling. You can get there by trying pull-ups every day or by hitting them hard once or twice per week. Anyway, when you'll get to sets of 3-5 reps everything will become a bit different. You may find that you are not progressing at all. That's when you should apply "greasing the groove". It means that you should try pull-ups throughout the day without draining yourself. So if your maximum is 5 reps try doing one set of 2-3 reps several times per day. You should get to 10-12 reps in no time.

There are several ways from here. You can either add weight and get stronger (or progress further toward one-arm chin-ups) or you can work on endurance (or both, but specialization will get you more results). If you decide to get stronger then I recommend not to exceed 5 reps in set. You should be working in low to moderate volume. Schemes like 3 x 3, 3 x 5, 4 x 4, 5 x 3, 5 x 5 etc would be just right. Try to add weight to you anytime possible. If you pick endurance training then there is good old high-frequency training to help you. Try to perform 1 set to failure in the morning and 1 set to failure in the evening. After 3 weeks give yourself several days of rest and then repeat.

Also it wouldn't be a bad idea to train your grip. Try to add some hangs from the bar here and there. This should help.

Closing Thoughts

Now you have all the info you need to master the pull-up. Don't waste your time, start training right now. Thanks for reading. You know you are awesome. Sharelikesubscribe.

Play rough!

Alex
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