sugiisfit

How to do More Pullups? There are 3 reasons why you maybe struggling to increasing your pullups: You have a weak Back You have a weak bicep and grip strength Your technique is bad So we are going to 3 exercises to correct this: First exercise is going to 40-50% of your max Pullups for 4 sets but at the end of last rep your going to do a slow negative: slow as possible. The reason we are doing low volume is so we can focus on the technique and the negative at the end is going to force to stay tight as possible and contract as much back muscles as possible. Second exercise is going to be the 3 sets of 3 10- 15 second negative chinups. So from doing pullups, your back maybe quite strong but you are forgetting a key component which is the bicep; So the chin up is more bicep dominant than the pullup so doing this is going to work on your bicep strength. And the reason it’s better to do chinups and other pullup variation than just a bicep curl is that: your getting more practice pulling your bodyweight Third is going to 5 Scapula raises then your going to actively hang on the bar for long as possible for 2 sets. So the scapula raises mimics the first part of the pullup and it’s going to help you keep your shoulder joints healthy because pullups can damage your shoulder if you do it incorrectly for long periods of time. Difference between a normal hang and an active hang is that your engaging more of your back muscles in the active hang. By doing it long as possible is going to help your grip strength tremendously because if you already struggle hanging on the bar for long period then it’s impossible to do more pullups. How to do it? So I want you guys to do these 3 exercises 3-4x week with the recommended sets & reps. Feel free to increase reps or time if you want to challenge yourself or decrease them if you get tired or dont have the energy to do them. But you should be trying to progress each week. This workout only takes 10-15 minutes to perform so you want to try do this workout as much as possible. And in 20 days you will increase your pullup reps will skyrocket. I did this workout when I could only do 4 pullups and in 15 days I was able to hit 8.