How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips)

If

your

pull

-up set currently looks and sounds like this, you want it to look like this and

fast

, then you've come to the right place. Pull-ups are one of the best, if not the best, exercises to

increase

the size and strength of

your

upper back and arm muscles while helping to develop your core. In fact, I attributed most of my back development to the several years I spent performing

pull

-ups regularly and not to mention that it is also an extremely convenient exercise since you can effectively work your back muscles with just a bar and the use of your body weight;

However, this comes at a price, as pull-ups are generally one of the most difficult exercises to master; In fact, most people have not yet achieved their first pull-up. -up or for those who have it, they will stop struggling with an

increase

in the total number of pull-ups they can perform and, although you have probably already tried a few things to help strengthen your pull-ups or achieve your first ever pull-up, The truth is that most people simply use the wrong approaches. I hate to tell you, but working with lap pull-downs and the assisted pull-up machine is not enough in this video.

We'll show you what research indicates are the most effective steps and routines to achieve your first pull-up and then reach double digits as quickly as possible. The first thing you should do is focus on strengthening the prime movers involved in the pull-up more specifically

based

on research like this EMG analysis from 2018, the most activated and evolved muscles in the pull-up are the core, biceps, lats and the middle and lower traps and therefore are the muscles you want to focus on strengthening. because, as the researchers suggest, by training each of these muscles with alternative pulling exercises, you will be able to strengthen them to the point where they build up to be strong enough for you to achieve a pull-up, we will also indirectly strengthen them. your pull-up strength in the event that you can currently only successfully do a few, so what are the best alternative exercises to strengthen these prime movers?

First, we'll start with the scapula puller to target the lower traps, which is especially important for your pull-up strength given that they have been shown to be more active and involved in pull-ups compared to pull-ups or any other pull-up variation. and therefore could be the limiting factor for you and your performance. In this exercise, you simply hang from a bar, relax your shoulders down and away from your ears, and then lift your body without allowing your elbows to bend with a slight pause at the top. This move will not only help you strengthen your lower traps but also your grip strength before the pull-up, but the movement itself is an essential component of the pull-up since the pull-up actually consists of two phases. : Phase one involves the subtle upward movement of the scapula and then phase two involves the Actually, pulling up on the bar just doesn't seem like it because it's usually performed as a fluid movement, but it just shows how important this muscle really is apparently. negligible for your pull-up strength.

Next, we'll move on to Neeley's lateral pulldown. - now mainly strengthens the lats and core, as well as the biceps, although the traditional seated lat pulldown is a fairly similar movement to the body lift and therefore seems like it would transfer well in terms of strength development, This is simply not the case. This is the case, as research has found that there is actually a relatively weak correlation between the two exercises, meaning that getting stronger in the seated lat pulldown doesn't seem to increase pull-up strength very well and the reason why This appears to be the lack of core involvement in the seated lat pulldown, which you now know is an important component of the pull-up, which is illustrated by this is an EMG 20-18 analysis whose goal was to find the best complementary exercise for the strength of the pull-up according to the muscle activation pattern. of the primary movers and what the researchers found was that, compared to C who did the pull downs and the assisted pull-up machine, the knee tilt pull down caused significantly greater core activation and was the only exercise that demonstrated the same activation pattern as a pull-up, meaning that theoretically this exercise provides the best transfer of drag to your pull-up given the similarity of both movements in terms of muscle activation patterns and is therefore essential that we include here Next, we will use the inverted row to further strengthen the pulling strength of the lats and arms, but also emphasize the middle traps a little more, which we know,

based

on the activation research shown above, is a muscle very involved in the pillow.

Now, this exercise was chosen based on research from the American Council on Exercise that showed that the inverted row only highly activates the lats but also outperforms other rowing movements like the barbell row in terms of activating the middle traps and therefore Therefore, it would be another great exercise to use in our arsenal to strengthen the prime movers involved in the pull-up and for this exercise simply hang from a bar with your legs extended on the floor and pull up until your chest almost reaches the bar, then you'll want to progress with this extra time by simply lowering the bar or elevating your feet to make your body more horizontal.

Next we want to do some real pull up training to not only continue to strengthen our prime movers but also to improve neurologically in the movement itself, but obviously if you can't do a pull up or just can't do many of them you will have to use exercises first. alternatives to achieve this and the first exercise that we will use for this purpose is the band pull-up, which we would recommend incorporating since it is the closest exercise to the pull-up itself. and it will also give you a huge confidence boost by being able to get your head over that bar, but with this exercise it is crucial that you progress over time, but first start with a heavier band to get more resistance and then gradually work your way up to a increasingly lighter resistance.

Once you can do more than 10

reps

at each level and that's for the assisted pull-up machine, this is a somewhat decent alternative, but it's not as effective given the low amount of core activation we've seen in this exercise and the great differences in the muscle activation patterns of the primary motors when compared to the pull-up itself, now we will finally use negative pull-ups to work on strengthening the eccentric part of the pull-up and also to make you more comfortable feeling the what are you doing. It's like controlling your body weight against gravity as you simply jump or use a step to get to the top position, do the pull-up and then go down as slow as you can at first, you probably won't be able to.

Control your dip a lot, but this will improve very quickly and you'll want to try to work up to a 30-second dip, which will translate into huge strength gains in your actual pull-up, so the sum of the previous exercise here is accurate. Routine you'll want to use to get to your first 10 pull-ups. You want to do this twice a week and just replace your entire back workout for the week with this routine and give it a boost while you're at it. Frequency is highly correlated with

fast

er strength gains. What I want you to do is during the beginning of these two workouts and one or two other workouts that you do during the week, simply do two sets where you try to do as many pull-ups.

As you can, over time you will notice that this number improves very quickly and then once you can successfully do approximately 10 to 12 clean pull-ups in a single set, it is time to move on to the next step, which involves progressing your pull-ups and To do this, you simply need to start adding additional resistance to your pull-ups with the use of a dumbbell or weight belt to continue overloading your pull-ups and allow you to stay within the rep range that will be most effective. for hypertrophy as your pull up strength improves so once you get to the stage what I would recommend is the following first pull up program in your current routine twice a week with the following sets and rep range I would also recommend .

Continue doing and progressing the movements discussed above as part of your back training, except for band pull-ups, as these other movements will continue to complement your weighted pull-up strength very well. Second, start with just 2 point 5 to 5 pounds of additional resistance and aim to increase the number of repetitions you can do with this added weight. Then, once you can perform 3 to 4 sets of 10 clean

reps

with this weight, add another 2.5 to 5 pounds and repeat the process. I would recommend repeating this process for four weeks and then taking an oatmeal or easy week for your pull-ups by swapping your pull-ups for another back exercise or simply doing bodyweight pull-ups during that week to jump-start your recovery sooner. then going back to the weighted progression and lastly I also recommend that one of these pull up days be a slight variation of the pull up such as a pull up or a neutral grip pull up for example, these variations have been shown to They work with your main engines. in a slightly different degree and pattern than the pull-up, which helps not only indirectly increase your strength in the traditional pull-up, but also helps prevent overuse injuries from developing over time, especially once that you start using heavier weights, to summarize the video.

For you, here is the general action plan designed to get you to your first pull-up, then your first 10 to 12 pull-ups, and then to your first weighted pull-up and beyond, and as quickly as possible, but in general, hopefully. You can see that by applying the right

science

and the right steps into your weekly routine, you will be able to experience significantly faster results and a step-by-step,

science

-based program that incorporates these protocols and exercises into your weekly plan. and shows you how to properly progress them over time, so that you can overcome plateaus and increase size and strength as effectively as possible, just as many other members have successfully done with their building science programs. , then simply head to build with Science, calm down, and take the analysis quiz to find out which program is best for you and your specific body and always guys.

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