Dramatically Improve Your Pull-Up Strength

all right so you want to improve your strength for pull-ups you came to the right place that is my specialty I'm going to teach you specifically how you can practice so that you can gain more reps maybe you're a beginner you can't even do one single rep or maybe you can do a few reps and you're looking to crank out more in this video I'm going to tell you what exercises you should do and I'm going to teach you about a concept called time under tension time under tension is how you need to train if you're looking to build strength and if you're looking to build size so I'm going to go over that principle let's dive in all right so if you're completely new to the pull-up let's go over some basic things first off you're going to notice the first part of the movement is not just pulling with your back and your biceps you actually need to engage your scapula so your scapula is your shoulder blade so before I even bend my elbows my scapula is engaged now from here I can look at the bar and I can pull with my back my biceps all the way up and all the way down now what's really important when training a pull-up is not the amount of reps you do it doesn't matter if you can do 10 reps you can do 20 reps I know the goal of this video is to get your reps up but if you're not doing proper form if you're not doing full range of motion then you're not really building the strength and Counting doesn't matter honestly if I say I can do 20 reps of pull-ups but I consider this a rep what am I really doing and I'm not training the way that this exercise can give me the most value so I want to do a full range of motion because that's going to help me build the strength through the full range full lockout all the way up over the bar all the way down if this means I can do less reps that's fine cuz I'm going to get so much more out of the movement from doing the full range next if you're a beginner the best way to train any movement that you want to get better at is to do something that most closely resembles that movement so if you can't do a full pull-up what you can do is get a resistance band and you can still train the perfect pull-up motion but with a band band goes over the bar under your foot you can obviously buy different tension bands depending on your level from here we can keep perfect form and we can start to Train full range of motion reps so for a beginner this is your starting point now here's the important part you guys want to build that strength if you can do two or three reps and you're doing three four five sets but two or three reps and you're not noticing any gains that's because two or three reps is not enough volume to get you the work that you need for you to build strength so what I want you to do is think about two concepts the first one that I mentioned being time under tension you need to have your muscle groups be under tension for long enough that your body is challenged enough and forced to change so you need to if you can only do two or three reps you need to do those two or three reps slow enough that you're under tension for at least 30 seconds of the movement although maybe I can can do 20 pull-ups I could do two reps and make them really slow reps be under tension for the amount of time necessary to make those two reps really tiring how else we can train time under tension is I can do my normal past reps I can do 10 reps fire through if you can only do five that's fine three four five I have not been under tension for very long on that fifth rep I can hold do a Max hold try to hold for 20 to 30 seconds that's one way to add tension the next way would be doing something called a drop set so you do your set of three four five reps maybe 10 reps right away you come down from the bar you get on the band and you hit a burnout drop set with the band so the way that I train this is you don't need five sets you can do one to two sets of warming up and then two sets with drop sets so one to two sets warm up not going past 80% of my Max then with the two drop sets what I'm going to do is one set body weight only almost till failure failure with good form till I can't do another rep I'm going to come down I'm going to grab the band and then I'm going to hit these until failure then I'm going to rest about 2 to 3 minutes let myself fully recover do the same thing again and that is how you'll start to build the strength so let's go over a couple different exercises pull up wide grip out here isometric hold same thing wide grip pull hold beginners this is a good starting point if you don't have a band you can jump up into holding position just squeeze hold let yourself down just letting yourself down that's called the the negative of the movement jump up squeeze just let yourself down if you cannot do one single rep of pull-ups doing negatives is your starting point along with the band jump up squeeze let yourself slowly down additionally beginners as I mentioned that the scapula is the first part of the movement if you don't have a strong dead hang and a dead hang is just hanging from the bar you can work the dead hang that's going to help you build the grip strength you don't want to be hanging from your fingers when doing this the stronger the grip you have the stronger your pull-ups going to be work on that dead hang once you have a good dead hang for 30 seconds you can work on those scapula pulls once that scapula feels strong and again this is as a beginner you might work one for a week or two the next for a week or two and as you feel yourself get stronger you're going to start to work your way up now if you have the goal of performing a muscle up you obviously need to get strong Pull-Ups so I say that if you can do 10 reps of pull-ups you should be able to do a muscle up so maybe that's your motivation to train pull-ups let's talk about timing you should not be training pull-ups every single day your body needs time to rest and recover when you're resting your muscles are actually building and becoming stronger they do not just become stronger from working out they're actually getting stronger from resting I know that doesn't really make so much sense but you need to rest train pull-up no more than like two three times a day I have one day per week dedicated to back biceps I do some core and some legs in there and then I have another day dedicated to pull-up so really only twice per week of course I get some pull action when I train muscle ups on another day as you will as well guys I know this video was short straight to the point but I wanted you to know you don't need to do anything fancy to build strength for pull-ups you just need to put your body under tension for long enough for your muscles to grow for you to build strength you can just train with the same Foundation exercises using a band using negatives using drop sets and time under tension guys I know it was short but I hope you got a lot out of this video hit the likes hit the comments you know all that fancy YouTube stuff I'll see you guys on the next one peace

Channel: Adam Frater

Views: 878,558

Keywords: pullup, pullups, beginner pullups, pullups for beginners, pullup tutorial, beginner calisthenics, calisthenics for beginners, pullup strength, increase pullups, stronger pullups, back workouts, how to improve pullups, how to increase strength for pullups, exercises to build pullup strength, how to get better at pullups, how to do, how to increase reps of pull ups, how to get stronger to do pull ups, how to increase your pullups

Id: PHcq8Bp89LI

Length: 6min 52sec (412 seconds)

Published: Sun Apr 21 2024