A pullup is an upper-body exercise that works your biceps and is performed with your palms facing you as you grip the exercise bar. Stew Smith, a certified strength and conditioning specialist with the National Strength and Conditioning Association, says getting better at pullups concerns trainees and recommends avoiding excessive workouts. You can perform challenging pullup routines that will increase the maximum amount of pullups you can perform by anywhere from 50 to 100 percent.
Odd Days
Smith recommends you perform either a superset series or a pyramid series for a two-week period. A superset series starts with you performing your maximum amount of pullups, then 20 pushups, 5 to 10 dips and finishing with 30 repetitions of the abdominal exercise of your choice.
In a pyramid series, perform a pull-up and increase your repetitions by one each set. Then perform two push-ups and increase your repetitions by two each set. Finish the pyramid series by performing five reps of an abdominal workout of your choice, and increase each set by five repetitions.
Even Days
On even days, Smith recommends performing 25 to 50 pullups any way you can throughout the day, or during a single workout. Perform small repetition sets of your choice until you reach 25 to 50 pullups. Keep proper technique throughout. Smith recommends you take three to four days off from pullups now and then for muscle recovery.
Ladder Routine
You perform a ladder routine in five sets, or 75 repetitions. Start by performing one pull-up, rest, then perform two pull-ups, rest, and continue to increase each set by one repetition. Rest no more than 20 to 30 seconds between sets. Avoid quitting in the middle of the set; finish the set and rest accordingly. If you cannot complete a set, start with the next set and rest as required.
Pushup, Pullup, Crunch
Begin the pushup-pullup-crunch series with two pullups. Progress to performing two wide-grip pullups, then 10 pushups and finish with 20 crunches. Increase your pullup repetitions by one, up to six, and your pushups by five, up to 30. Continue with 20 crunches for each continuous set. After reaching six pullups and 30 pushups, start over at two pullups again. Repeat the routine once more, stretch, and jog a quarter-mile to cool down.
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