An exercise that you probably learned as a child may have become surprisingly difficult as you got older. An increase in body-weight will account for some of the difficulty, and lack of practice will account for the rest. Pullups, a skilled movement, require practice to perform efficiently. They also require a large degree of relative strength to move your body weight multiple times. This takes both power and muscular endurance. Consult your physician before beginning any diet or exercise program.
Training
Step 1
Modify your technique to minimize the effort you expend. Too narrow of a grip and you will pull yourself farther than necessary, increasing your workload. Too wide of a grip, and you lose leverage and waste effort trying to pull yourself up. While a wide grip may work portions of your back more effectively, this does not contribute to your ability to repeatedly execute pullups.
Step 2
Strengthen your back with rows. Barbell and dumbbell rows effectively work the same muscles as pullups, but through a different plane of movement. While the differences are not earth-shattering, they provide variety in your training and also work the back of your shoulders more. This helps provide stability for your shoulder joints, which are under strain when you are performing pullups.
Step 3
Train your biceps. Your arms are heavily worked during pullups, and extra work can help make them stronger. Barbell and dumbbell curls accomplish this task effectively. Use a variety of repetition ranges.
Step 4
Train your grip. Falling off of the bar in mid-repetition does not help your cause. At the end of your last set, hang from the bar as long as you can. This will not only train your back but also help stretch you at the end of your sets.
Step 5
Perform your pullups in a variety of repetition ranges. Add weight by tying a plate to your belt and perform heavy chins. Train in sets that are less than your maximal number of pullups but increase your volume. Only try to test your maximum number of pullups per set every other week.
Tips and Warnings
- Always use a full range of motion. There is no benefit to using a limited range of motion except to inflate your count and your ego at the expense of your strength.
- Never drop into or bounce out of the bottom of a pullup. Do not knee kick or cheat to provide momentum. This puts strain on your shoulders and biceps, which can easily result in biceps tendinosis or a labrum tear, neither of which you want. Controlled movements build strength and power.
Things You'll Need
- Chinning bar
- barbell
- dumbbells
References
- "Dynamic Medicine"; Variations in Muscle Activation Levels during Traditional Latissimus Dorsi Weight Training Exercises: An Experimental Study; George J. Lehman, et al.; June 2004
- "Journal of Strength and Conditioning Research"; Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness; C.M. Fenwick, et al.; August 2009
- "Italian Journal of Sport Sciences"; Biomechanics of Dumbbell/Barbell and Cable Biceps Curl Exercises; A. Biscarini, et al.; 2005
Member Comments