Learn all about proper pull-up form, programming notes, and offer effective variations and alternatives to increase strength and muscle.
If you can do more than 12 bodyweight pull-ups, start with a very light weight and perform two to four weighted sets of roughly eight repetitions. Focus on working up to 12 or more quality reps before adding additional weight. For General Fitness If you simply want to use the weighted p...
Reps and Sets: The amount of sets you do, as well as the amount of reps done for each set, varies with how strong you are at a specific exercise. A good way to determine how many reps and sets you should be doing is to max out your reps for one set, cut that number in half,...
Reps and Sets: If you are not strong enough, start out with the assistance from a friend and have them spot you when you attempt the pull-up. They can either lift up on your heels or gently grab you around the waist and assist you. Beginners who can fully execute a pull-up can sta...
For muscular endurance, use lighter weights and higher reps (e.g., 10-12 reps). d. Rest Between Sets Allow adequate rest between sets to ensure you can perform each set with proper form. Typically, 2-3 minutes of rest between sets is sufficient for strength and muscle-building goals. e...
the greater the fatigue. Therefore, you need to start more reps down from your rep-max and cut the reps more between sets. Experiment. An extra day of rest here and there is also in order; the recovery from sets of fifteen or twenty is not nearly as quick as from fives and triples....
5 to 9 pull-up reps or 7 consecutive pull-ups for women In a survey that aimed to find out how many people can do a single unassisted pull-up, it was discovered that: 80.2% of men can do it Only 31.3 of women can do it
You’ll learn how to go from a raw beginner, who can’t even perform a single pull up, and progress all the way up to the advanced level of repping out multiple sets and reps of weighted pull ups! Pull Ups Are The Key To Building Wide Lats & Muscular Back!
And so, with this never-seen-before, one-of-a-kind system that I made for anyone with two good arms, you can become extremely proficient in the pull-up exercise – to perform sets of 10, 20, 30, or more reps – and reap all the benefits that comes with that kind of conditioning:...
(Related: 10 secrets to the perfect pull-up) 3. Perfect your pulls Once you’ve grooved your pull-ups to a point where you’re performing reps and sets with relative ease, add weight to avoid stagnating. A chain around your neck may look good for the ’gram, but it’ll ruin your ...