We’ve been talking a lot about bodyweight training this week in the FVT email newsletter and on ForestVance.com …
And no discussion of bodyweight exercise would be complete without mentioning the pull up.
They’re an extremely important upper body exercise, and require excellent physical condition to perform.
Plus, there is really no exercise that can replace the pull up, or offer the exact benefits that it does.
So whether you’re looking to get your first one … or you’re trying to do more than you can now … I believe that the tips in today’s article will help you!
*For the next couple of days, I’m giving away a FREE copy of my complete “30 Days to More Pull Ups” plan! Learn how to get yours at the bottom of this article*
4 Ways to Improve Your Pull Ups
1 – Get lots of practice with the movement
Doing pull ups a) frequently, b) for low volume (just a set or two at a time), and c) NOT working on them to the point of exhaustion or muscle failure is what we mean by “frequent practice”. And this is one of the best ways to do more, fast.
This way, you are able to get lots of practice with the movement, train your nervous system and actually get better at it – without over – training, stressing your joints, etc.
2 – Use the Pull Up Ladder
The pull up ladder method – that I learned originally from Pavel – is a another great way to get your pull up numbers up. Many folks swear by it.
Here’s what it looks like:
1 – Do 1 rep and then rest for 30 seconds.
2 -Do 2 reps and then rest for 45 seconds.
3 – Do 3 reps and then rest for 60 seconds.
Then repeat this sequence again twice more (3 sets total).
More on the pull up ladder idea in this video:
3 – Use Negatives in your training
A Negative Pull Up starts with you at the top (over the bar) and then you lower yourself down.
Your muscles are able to handle more weight on the way down than the way up, so you’ll typically be able to do these before you can do “real” pull ups.
Plus, it’s a great way to get the “feel” for controlling your body through the full range of motion of the exercise, and just to kind of experience what doing a pull up is like.
4 – Lose some weight
You CAN get your pull up numbers up without losing weight … but it’s MUCH harder to do pull ups if you’re carrying around extra body fat.
In general, if you can lose weight, you’ll have a lot easier time doing pull ups.
To recap, pull ups are an excellent indicator of all around fitness. If you want to do more, the tips in this article are a great start!
– Forest Vance
PS – When you order a copy of Bodyweight Burn on my recommendation, I am going to send you a free copy of my “30 Days to More Pull Ups” plan.
In it, you’ll discover a simple – yet POWERFUL – plan to help you get more pull ups in just 30 days.
You’ll also get access to my Body Weight Strong pull up/chin up video … this video will break down my little-known, but VERY important pull up tips that could help
you get more pull ups as soon as TODAY!
IF you want to get a copy of my “30 Days to More Pull Ups” plan, here’s what you gotta do:
1 – Order Bodyweight Burn through THIS link – and make sure it’s the LAST link you click before you order.
2 – Forward your email receipt to my assistant at fvtraininfo (at) gmail (dot) com as your proof of purchase.
3 – We will send over your bonus!