Your first pull-up is just the beginning

“Being able to do a pull-up” is a common fitness goal, and if you work hard — with negative pull-ups, inverted rows, and more — someday you’ll get there. Go ahead, take a minute to celebrate. But don’t skip the workouts you were doing pre-pull-ups.

It’s tempting to change your training, because for weeks or months (maybe years!) you’ve been doing the same things you do. can’t Do pull-ups. Maybe you’re doing negative pull-ups, where you start at the top of the movement and slowly lower yourself down. You might be doing reverse rows, where you pull yourself toward the lower bar or rings. You might be doing assisted pull-ups on a machine, banded pull-ups with decreasing thickness of elastic, lat pulldowns, dumbbell rows, and more.

But your first pull-up doesn’t graduate from all that. You shouldn’t leave resistance bands and lat pulldown machines in the dust. They will need to stay with you during the next leg of your journey.

Why might you not be able to do pull-ups consistently?

So today you did pull-ups. This does not mean that you will be able to do it tomorrow. This is probably confusing, so let me explain. we all have Category About the capabilities that we can have on any given day. For example, if you squatted 225 pounds last week, it doesn’t mean you can still squat 225 pounds today. We can say that your “range” is 200-225, and when you are well rested and mentally stimulated, you are able to reach the top of that range. But even on a bad day, you know you can at least touch the 200 mark.

Pull-ups are also like this. Maybe when you started working towards pull-ups, your strength was in the range of 50-55% of that required to perform pull-ups. This means that when you get your first pull-up, your range may be around 95-100%. The day you did pull-ups is a 100% day. The next day, you may only be at 99%. You’ll wonder why you “can’t” do that anymore.

Now what you need to do is keep working until one pull-up is done floor The limits of your capabilities. If you’re hovering between being able to do 0-1 pull-ups, you’ll want to expand that range until it’s around 1-3 pull-ups. By then you can do two or three pull-ups Some? day, you will be able to do one pull-up Any Day.

By the way, everything I’m saying applies to chin-ups as well. (In a pull-up your palms are facing away from you; in a chin-up your palms are facing towards you.) Chin-ups are a little easier than pull-ups, so if you can do a pull-up SometimesYou may already be able to do chin-ups fairly consistently. Feel free to mix chin-ups and pull-ups into your training.

How to get your second pull-up

Getting your first pull-up doesn’t open up a whole new world of workouts; It just gives you an extra tool. You already have a variety of exercises you currently do that build your pull-up strength, and you can perform those exercises at a variety of rep ranges and difficulty levels. To that, you can add “do” One Stopping yourself.” That one pull-up isn’t enough to replace everything else.

If you need a refresher on the best pull-up accessories, they include:

• negative pull (Slowly lowering himself down). You can do these for reps, or you can aim to make each set a single, ultra-slow, perhaps 10 or 15 second movement.

• Banded Pull-Ups (With a resistance band supporting your legs – either hanging from a pull-up bar or stretched over a rack beneath you). You can do more repetitions with a heavier band, or fewer repetitions with a lighter band. These work best when done as slow, controlled reps.

• box or bench pull-upsPlace one or both feet on the surface beneath you. Push off with your foot as much as you need to complete each rep.

• lat pulldown machine Or assisted pull-up machine. Both of these work to stretch the muscles of your upper body, although they are not as effective at training your core or your body position.

• rows, rows, rows. My favorite are croc rows with dumbbells that are so heavy that you have to “cheat” by bending your entire body (this is a good thing, because this works your core). Other great rows include barbell rows, seated cable rows, bent-over dumbbell and kettlebell rows, and bodyweight inverted rows. After you’ve finished your other pull-up aids for the day, do a few sets of rows.

Your pull-up program may also include other exercises, such as planks and other core work, grip training, dead hangs, or perhaps even stretches for your shoulders. Keep doing that also. If you’re only doing one or two of the things listed above, feel free to add one or two more.

Don’t feel like you have to do it all. I’ll choose one of the pull-up variations each day — negative, banded, or bench-assisted — and then add two more exercises from the rest of the list (a machine and a row, or two separate rows).

How to do more reps?

That unique pull-up you can do, at least sometimes? Do this at the beginning of your workout. Do a pull-up, rest for a minute or two, then try again. Once you fail, move on to the rest of your workout – negative affirmations and affirmations, etc.

If you can do pull-ups more than once a day, you’re getting closer to being able to do two or three times in a set. If you do a pull-up and it doesn’t feel like a struggle, move on to another repetition. Soon, you’ll be hitting sets of two or three.

once you can Continuous Do at least three pull-ups, you can start making this a cornerstone of your workout rather than a fun bonus. Do three sets of three every day that you do upper body exercises, and that’s it. Now That you can skip one of your other pull-up exercises. (Still, keep the lines in.)

At this point, if you want something more intense that requires you to do pull-ups almost every day, consider the “3RM” version. Fighter Pull-Up Program. Once you can do sets of five consecutively, I would recommend armstrong pull-up program Instead, which is a little more durable. And soon, you’ll be repeating pull-ups, instead of just doing them once.