How to increase the number of pull-ups on crossbar from zero to ten times or more

Want to quickly learn how to pull up more times per approach or is it easy to do your first repetition from scratch? From this article you will learn how to quickly increase the number of pull-ups on the horizontal bar from zero to 10-15 times or more.

Pull-ups on the bar are one of the best (if not best) exercises to increase the size and strength of the upper part back and arm muscles. Also, do not forget about the muscles of the core. On the in fact, I believe that my back has acquired a grandiose form precisely due to the period of time when I was studying correctly pull up on the horizontal bar.

Also, classes on the bar are very practical and convenient. way of training, because everything you need for effective working out the back muscles is the crossbar and the weight of your own body.

However, not all so simple. Pullups are also one of the the most difficult basic exercises. Most have to learn perform just the first repetition. All the rest will be Perplexed to increase the result in increasing quantity repetitions.

You’ve probably already tried different methods and training systems, which would help you increase the number of pull-ups on the horizontal bar or to achieve the very first repetition. The problem is that most simply choose the wrong approach. Not I would like to upset you, but hard workout with a thrust upper unit and work in the gravitron will not bring the proper result.

In this article I will open the Pandora’s box and tell you about which training methodology, according to research, is the most effective in achieving your first pull-up on crossbar.

• Step 1: Perform exercises to strengthen the main muscle groups
  • Exercise 1: Paddle pull-ups (swing the lower part trapeze and strengthen grip)
  • Exercise 2: The pull of the upper block kneeling (develops latissimus dorsi, cortex, and arm)
  • Exercise 3: Backward traction (latissimus back, middle part of the trapezium, muscles of the cortex and arms)
• Step 2: Adaptation (development of equipment)
  • Exercise 4: Pullups with Rubber
  • Exercise 5: Negative Pullups
• How to learn to do the first 10 reps in pull-ups on horizontal bar: Training program
• Progression
• Action Plan: to increase the number of pull-ups on the horizontal bar
  • Step 1: How to achieve 10-12 pull-ups per set (twice in week)
  • Step 2: Improve the result

Step 1: Perform exercises to strengthen the main muscle groups

The first things you need to pay attention to are groups muscles on which the main work in the exercise lies.

Based on studies1 in 2018 year, we can conclude that during pull-ups on the bar The following muscle groups do the most work:

• Muscle bark
• Biceps
• Latissimus dorsi muscle
• The middle and lower parts of the trapezius muscle

Thus, it is on the above muscle groups pay special attention.

According to researchers, performing leading exercises on each muscle group separately, you will be able to increase their strength to to such an extent that you will be able to perform pull-ups. Or increase progress if you are already can do some quality reps with the right technique.

So, what kind of lead-up exercise is most suitable for major muscle groups?

Exercise 1: Paddle pull-ups (swing the lower part trapeze and strengthen grip)

So, let’s start with scapular pull-ups. This exercise aimed at the bottom of the trapezoid, which is especially important when pull-ups on the crossbar.

Given that this exercise turned out to be 2 more laborious than holding the chin over the bar or other options for leading exercises, you can understand your indignation.

The procedure for performing this exercise:

1. Hang on the bar.
2. Relax your shoulders. They should be away from the ears.
3. Then pull the body up, preventing your arms from bending into elbows. At the top point, pause briefly.

Why are scapular pull-ups included in this list?

With the help of this movement you will be able to work out qualitatively lower trapezius muscle and strengthen grip. And also it is one of the steps to increase the number of repetitions by horizontal bar.

That’s because pull-ups consist of two stages:

• Stage 1 – scapular pull-up;
• Stage 2 – bending your elbows and placing your chin over crossbar.

This exercise is not like pulling up because smoothly and in one motion, but shows how important this one is, seemingly minor muscle when it comes to progress results on the crossbar. With this exercise you increase the number of repetitions in the approach.

Exercise 2: The pull of the upper block kneeling (develops latissimus dorsi, cortex, and arm)

Next, we move to the thrust of the upper block in a standing position on knees.

And there is something interesting here. Normal top block traction in sitting position is quite similar to pull-ups on the bar. That is why it seems that it is perfect to improve the results in pull-ups. Is not it? Unfortunately, no. According to research3, between these two exercises show a relatively weak correlation. it says that improving the results when working in the upper block sitting does not affect progress with pull-ups on horizontal bar 1.

And, apparently, the reason lies in the lack of involvement in the work of the muscles of the core with the pull of the upper block. But this muscle group is one of the core in this exercise.

This conclusion was made thanks to the analysis of EMG 20184, whose goal was to find the most effective lead exercise to improve results in pull-ups based on the model of activity of the involved muscle groups. Research showed that in contrast to the traction of the upper block sitting and pull-ups in a gravitron, the knee pull of the unit kneels significantly muscle cortex. And this is the only exercise that demonstrated the same muscle function as pullups.

This suggests that theoretically this exercise is the most suitable for training beginners (given the similarity of both exercises in terms of muscle activation patterns). Therefore it was It is important to include it in this list.

Exercise 3: Backward traction (latissimus back, middle part of the trapezium, muscles of the cortex and arms)

Next, we move on to reverse thrust, which will contribute further development of your latissimus dorsi, cortex and arm muscles. And also slightly emphasize the middle part of the trapezoid, which, as we known from earlier studies, takes in pull-ups are directly involved.

This exercise has now been selected based on research. non-profit organization American Council Of Ecersice5. It shows that backward thrust is not only it uses the latissimus dorsi muscle well, but also surpasses traction with rod for the study of the small rhomboid muscle. For example, the same traction tilt rods.

When doing this exercise, just hang on the bar, stretching his legs forward. While pulling, try to touch your chest crossbars. You can lower the crossbar below or arrange legs higher so that the body forms a sharper angle with the floor.

Step 2: Adaptation (development of equipment)

We want to do some training to improve pull-ups. This will help work out the involved muscle. groups, and hone the movement itself.

Obviously, if you do not know how to pull up or are limited by a pair reps, then for starters you have to work with lead exercises.

Exercise 4: Pullups with Rubber

The first exercise that we will use for the goal, there will be pull-ups with rubber. I recommend enable this exercise as it is very close to the classic option. And it will make you feel what it is like to put your chin over crossbar.

The main key to increasing the number of pull-ups is progression.

In this exercise, it is important that you progress. You can start with coarser rubber with greater tensile strength and gradually pick up rubber with less resistance as of how you will perform more than 10 repetitions in each approach.

As for the gravitron, this is a good alternative. But she ineffective due to the insignificant work of the muscles of the core, as well as significantly different from pull-ups1 in terms of muscle activity patterns.

Exercise 5: Negative Pullups

Now, finally, we will perform negative pull-ups, to improve the eccentric part of the movement. Here you have to just resist gravity.

To do this, simply bounce to place your chin over crossbar. And then start to sink as slowly as it is possible. At first, the process will not go as good as we would like. but progress will come very quickly. This exercise will be must be completed within 30 seconds, which will lead to better results in pull-ups.

How to learn to do the first 10 reps in pull-ups on horizontal bar: Training program

So keep the program where you linked the above exercises. By working on it, you will achieve the first 10 reps

Program for training twice a week:

1. Scapular pull-ups: 3 sets of 10-15 reps;
2. Pullups with rubber: 3 sets of 6-12 reps;
3. The pull of the upper block kneeling: 3 sets of 10-15 repetitions;
4. Reverse thrust: 3 sets of 8-12 reps (at an acute angle to ground);
5. Negative pull-ups: 2-3 sets (30 seconds).

Perform two pull-up approaches before this workout with maximum number of repetitions, as well as before 1-2 workouts with weights for a week.

This must be done twice a week and replaced with a workout. backs with this program.

Given that increasing the frequency directly affects increase in strength, I want you to do this before starting the above workout, as well as before 1-2 other workouts, which are planned for a week. Just do two approaches with the maximum number of repetitions and over time you will see that it the number will start to grow.

After you were able to complete 10-12 net reps per approach, it’s time to move on to the stage that will increase number of pull-ups.

Progression

To increase the number of pull-ups you just need start gradually increasing the load when doing the exercise. For this purpose, dumbbells or belts with extra weight. This will allow you to continue to progress in pull-ups, and also gives you the opportunity to adhere to the range repetitions, which will be most effective for muscle hypertrophy, when your strength in pull-ups increases.

Therefore, I would recommend you the following:

• Add pull-ups to your regular workout twice a week with the following number of sets and reps (3-4 approach of 6-10 repetitions). I would also recommend not to forget about those exercises that were mentioned in the conversation about training backs. Except for work with rubber.
• Start training with a weight of 1-2.5 kg. Strive increase the number of repetitions with this weight. As soon as you will able to perform 3-4 sets of 10 net reps, add another 1-2.5 kg. I recommend doing this for 4 weeks, and then pause for a week or all this week perform pull-ups with minimal strain on the back muscles or with own weight. This is necessary for recovery.
• I would also recommend one day to be diluted with various variations of pull-ups (holding over the bar, pull-ups with parallel grip, etc.). In this case, involved muscle groups work somewhat differently6 than with classic pull-ups, which will not only help to achieve results in traditional pull-ups but also prevented the development of injuries caused by excessive stress. Especially with burdening.

Action Plan: to increase the number of pull-ups on the horizontal bar

So to summarize. Here is a general plan of action intended in order to help you achieve the first pull-up, then 10-12 reps per set, first pull-ups with weights and so on, and also the fastest possible way:

Step 1: How to achieve 10-12 pull-ups per set (twice in week)

• Scapular pull-ups: 3 sets of 10-12 reps;
• Pullups with rubber: 3 sets of 6-12 reps;
• The pull of the upper block kneeling: 3 sets of 10-15 repetitions;
• Back thrust: 3 sets of 8-12 reps (minimum angle body to the floor);
• Negative pull-ups: 2-3 sets of 30 seconds.

Perform two pull-up approaches before this workout with maximum number of repetitions, as well as before 1-2 workouts with weights for a week.

Step 2: Improve the result

1. Perform weights pull-ups twice a week (one devote a day to other variations of pull-ups) for 3-4 approaches in 6-10 repetitions.
2. Start with a weight of 1-2.5 kg, and add 1-2.5 kg of as you will be able to complete 3-4 sets of 10 repetitions.
3. After 4 weeks of hard training, take a break for a week or do a week of training with a minimum load.

I hope you see that with the right approach you will be able to to achieve significant results. And this step-by-step program, which integrates the protocol and exercises into your weekly plan, shows how to progress properly over time. So that you can break through the wall and achieve the most results in an effective way, like countless others participants who successfully completed the program

Sources:

1. https://juniperpublishers.com/jpfmts/pdf/JPFMTS.MS.ID.555669.pdf
2. https://www.ncbi.nlm.nih.gov/pubmed/28011412
3. https://www.ncbi.nlm.nih.gov/pubmed/19620915
4. https://www.ncbi.nlm.nih.gov/pubmed/19620915
5. https://www.acefitness.org/education-and-resources/professional/certified/april-2018/6959/ace-sponsored-research-what-is-the-best-back-exercise
6. https://www.ncbi.nlm.nih.gov/pubmed/28011412
7. https://builtwithscience.com/how-to-increase-pull-ups/