How to do More Pull-Ups and Strengthen Your Upper Body Muscles
Pull-ups are one of the most beneficial body weight exercises. However, most people struggle to complete even a few reps of this exercise and by doing so limit their muscle and strength gains.
So, it’s useful to be able to complete more pull-ups because they strengthen your entire upper body, core, and improve grip strength. This means that even if you do many pull-ups, push-ups, and other body weight exercises, you can shockingly improve your physique without using expensive machinery.
Also, there are many ways to do pull-ups, so if you want to target specific muscles, you can always do so by varying your grip. For instance, by doing wide grip pull-ups, you give more work to your lats, while a narrower grip gives more work to the biceps.
Simply put, even if you prefer lifting weights, pull-ups are hardly replaceable by any other exercise, so they are definitely worth your time and effort.
1. Lose Body Fat
While doing pull-ups, you use your own body weight, so if you have too much of body fat, it’s time to burn it. You can eliminate the excess body fat by doing HIIT and decreasing your calorie intake. Also, drinking more water, eating protein-rich and metabolism-boosting products help to burn more body fat in a shorter period of time.
Moreover, it’s beneficial to add some healthy fat products like avocados, nuts, egg yolks, olive oil, and coconut oil because healthy fats help to burn the excess body fat.
2. Incorporate More Body Weight Exercises
Some people have difficulties in performing body weight exercises because they aren’t accustomed to using their own body weight. So, you can change some of your weight lifting exercises to body weight ones.
Because pull-ups give work to your upper body muscles, it’s most important to do other upper body exercises like dips and push-ups. Of course, it doesn’t mean it’s necessary to add many body weight exercises; just by adding a few of them you can learn how to better control and strengthen your upper body.
3. Follow This Pull-Up Training Program
And finally, the most important thing you can do to perform more pull-ups is to follow a specific pull-up program. First of all, make sure you do pull-ups properly. This means that you complete this exercise in a full form and minimize swinging and swaying of your body.
After you are 100% sure you do pull-ups correctly, start doing 20 pull-ups one time per week. It doesn’t matter whether you can do 20 pull-ups in two, four, or six sets, just make sure you do 20 pull-ups.
After two weeks, you have to perform 30 pull-ups for two times per week. Again, it doesn’t matter how many sets you need to do to complete 30 pull-ups, the most important thing is to do 30 of them by keeping a proper form. Also, at this stage, it’s recommended to try different grips and add chin-ups to your routine. Continue this step for two weeks.
When you reach the fifth week of this program, it’s time to do 40 pull-ups for three times per week while continuing to experiment with different grips. At this moment, it may seem as it becomes too difficult to bear, but keep going because it’s important to strengthen not only your body but also your mind.
The last step of this program is to do 50 pull-ups for four times per week. Remember, this is the last step, so after doing so much, you can definitely finish it. By completing the previous steps correctly, you should be able to do a lot more reps in one set and require less time to rest between sets.
Also, you should see a great improvement in your overall strength, endurance, and most importantly, have a lot thicker back.
This is the end of this program, but if you want, you can always go further. However, if you stop doing this program, you should at least incorporate more pull-ups and other back exercises to your routine, because after a long period of time, you may lose your so painfully earned gains.