the best back pull-ups
the question is often asked: How long do i need to do my first pull-ups?
This depends on many factors, such as your starting point, weight, body composition, training experience, etc. That said, most fit, normal weight people can complete their first pull-up in less than a month with the right training. After you have completed your first pull-up, it becomes much easier to maintain your strength and keep doing pull-ups.
Pull-ups for beginners: The key to success & the best training strategies to get your first pull-up
there are a few things you should keep in mind when performing your first pull-ups. These are the keys to success:
1) differentiation of training
many people mistakenly believe that they can strengthen their back and biceps without doing pull-ups. While this is certainly possible, it is an ineffective strategy.
if you want to get better at pull-ups, the best way to do so is to train through exercises that stimulate not only the muscle tissue involved in the movement, but also the movement patterns. So, although pull-ups primarily work the back and biceps, using dumbbells for your biceps instead of pull-up exercises is not the best way to improve your pull-up strength. Likewise, pull-down machines are not as effective as what you do in pull-ups.
the best thing you can do is to use the exercises below to strengthen the overhead vertical pulling motion.
2) practice the most challenging pull-up exercises where you can use good technique to increase your strength.
When you can't do pull-ups, strength is usually the limiting factor. So, strength is exactly what you need to train. For gymnastic-like exercises like pull-ups, this usually means that you need to do the most difficult variations, which you can do with good technique.
So if you can suspend your bent arm for more than a minute, but not do a pull-up, then this is only a halfway decent pull-up exercise. Again, if you can't control yourself well, then focus on the bent arm and hold different positions (e.g. Upper body, midsection, etc.) until you can do it. Use the hardest exercises to get the best results.
3) learn the correct technique to incorporate your whole body into the exercise.
Most people can't do pull-ups because they lack strength, but also because they have never been taught how to do them properly. Proper pull-ups emphasise the back and arms, but actually involve the whole body. Once you learn how to incorporate your whole body into the movement, pull-ups become much easier. Some people will even feel an immediate increase in strength from a simple change in technique, such as the way they grip the bar.
Once you have mastered the correct technique, pull-ups become much easier.
There is a tutorial on proper pull-up technique here and you can learn more about proper pull-up form here.
4) use the right combination of exercises to achieve the best results.
For best results, you need to train a combination of vertical stretching exercises and other supplementary exercises to address relative weaknesses.
Here are some of the exercises you should focus on:
1. Vertical stretching isometric contraction exercises (e.g. Static hang, curved arm hang, etc.), half-way hang and assisted hang.
2. Italic body pull-ups, you can try to execute better techniques.
3. Complementary exercises (scapular contraction, empty hand body contraction, plank support, etc.)
5) practice as much as you can until you keep improving.
The final key to success is to practice regularly. The more you train, the faster you will build strength and the faster you will be able to do pull-ups. This is true for all exercises, of course, but i find it is especially true for those training for their first pull-ups. Assuming you are fit, for your first pull-up workout to be a goal, you have to attack it in the short term. You need to practice regularly.
Ideally, you should train at least 2-3 times a week, or even 5-6 days
the most important thing is:Train as hard and as often as possible so that you can improve quickly.
6 steps to the first pull-up - progression of the exercise
instructions:Test yourself on the following exercises, starting with the ones you can't complete. For example, if you can easily do a push-up for more than 30 seconds but can't do an inverted hang for at least 30 seconds, start with step 2.
1. Floor "Pull-ups"
how to use: Starting on your hands and knees, extend your hands outwards until your arms are at a 45 degree angle to the ground and your hands are flat on the ground. Then extend your hips backwards until your knees are bent at a 90 degree angle. In this position your arms should be roughly in line with your torso and should elongate from your head to your tailbone.
Once in the position you are in, focus on locking your elbows and rotating your elbow pits forward while pulling your shoulder blades down onto your torso (that is, tucking them up - the opposite of shrugging). At the same time, contract your core muscles and slightly flex your abdominals (i.e. A slight contraction). Finally, press your hands to the floor, keeping them still, but "Pulling" Them towards yourself to activate the correct vertical pull of the muscular system. Exhale hard and breathe in to relax.
If you are doing push-ups, spend more time doing planks, freehand body supports and other core exercises to build your core strength. Do 1-3 sets of moderate intensity exercises, 2-3 times a week is enough.
2 . Stationary suspension
usage:Hang from the bar with elbows locked and shoulders tight (i.e. Stable on the torso), concentrating on activating the core and keeping the spine aligned.
Goal:30+ seconds stationary
once you can hold for more than 30 seconds, add 1-3 sets of scapular contraction pull-ups at the end of your pull-up workout.
3 . Bent arm suspension (pull-ups or control)
usage:Hang from the barbell with the elbows fully bent (i.e. Chin on top of the barbell), taking care to keep the elbows tight to the sides while maintaining proper spinal alignment and core activity.
Goal:30+ second flexed arm suspension.
Once you can hold a flexed arm suspension for at least 30 seconds, add 2-3 sets of incline pull-ups to your pull-up routine. You can also include 1-2 stationary and other core strengthening exercises as an additional training stimulus.
4 . Half pull-ups (pull-ups or control)
usage:These steps consist of half pull-up repetitions - in the descent phase only. To do a half pull-up, start with a bent arm suspension and slowly lower yourself under your control - over 2-5 seconds if you can - until you reach the extended resting position at the bottom and lock your elbows completely. Return yourself to a bent arm (stand up on a bench/chair or even jump to the top position) and repeat the movement.
Goal: 5-10 reps.
Once you are able to perform halfway through the pull-up exercise successfully, under control, continue to supplement your workout with incline pull-ups, scapular contraction pull-ups, flexed arm hang, static hang and core exercises.
5 . Assisted pull-ups (pull-ups or pull-ups)
usage:This involves completing all the movements of the pull-up exercise, but using some form of borrowed strength to help you during each repetition. There are many ways to do this, such as helping you with a partner, using a resistance band, pushing off a chair or bench with your feet, or even jumping up to help you climb onto the bar each repetition. The key is to find a method that works for you and apply it to the "Best of your ability" For strength adaptation. In other words, the workouts should be challenging, but you should be able to complete them successfully.
Focus: Complete your workout with minimal assistance.
Goal: 5-10 reps per set with minimal assistance
once you are able to complete your assisted pull-ups successfully, continue to supplement your pull-up workout with exercises under your control that will help overcome your weaknesses.
At this stage, increase the difficulty of your incline pull-ups by supporting less weight with your feet, you can extend your feet further forward or raise them up with a ball, chair or bench.
6. Pull-ups (aka standard face-up pull-ups and control)
once you can do 5-10 backhand pull-ups and/or a minimum of assisted pull-ups, you should be able to complete a standard pull-up without any assistance.