HOW TO LEAVE ZERO AND GET TO 25 REPEATS IN THE FIXED BAR 💪

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HOW TO LEAVE ZERO AND GET TO 25 REPEATS IN THE FIXED BAR

The most common variation on the fixed bar is the bar with a pronated grip (back of the hand towards the body) open – in English, called “pull-up”. The other is the bar with a supine grip (palm towards the body) and hands open in line with the shoulders.

Now it's time to learn how to be able to considerably increase the number of reps you do on the barbell – whether it's pull-ups or chin-ups.

1... volume
The first step to getting a lot of reps on the fixed bar is to train relentlessly. Experience makes perfect, and it takes a lot of volume to get there.

A good tip is to do at least one or two sets to failure a day, every day, until you increase your rep record significantly.

Even if you can only do one rep, do two sets of one rep. Progress depends on practice. Insist, rather than giving up.

It's important to remember that you don't need to be at the gym to do this exercise. You can even do it at home, using a door, for example.

2 ... Variations
Most variations of fixed bar exercises depend on grip (pronated, supine, neutral, open, closed, etc.). But you can try another kind of variation to evolve.

An interesting idea is to add pauses during movement. For example, a series where you stop for 2 seconds halfway up the “path”.

This is great for increasing the time under tension of the muscles involved in the exercise by working and developing them more intensely.

Another tip that uses the same principle is to change the speed of execution of the movement. One suggestion is to make the upward movement (concentric phase) at normal speed and the downward movement (eccentric phase) in a slower and more controlled way.

3 ... Additional exercises
One of the things that can make you improve a lot on the fixed bar is doing exercises that work the characteristics needed to master the fixed bar.

Arm and back are the most worked parts of the body on the fixed bar. If you develop these areas, you will certainly find it easier to do the exercise.

But it's not just that. The fixed bar relies on tension in your whole body, and you need to be prepared for that.

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Link do Video: https://youtu.be/fBAMTzRvBI8