Pull-ups are basic exercises and are considered extremely effective for developing muscles not only in the arms and back.
Of course, it is not comparable to lifting a barbell overhead, but they require a lot of arm strength and control. And, unfortunately, most beginners are convinced that they will not cope.
It would be inappropriate to lie and say that all you have to do is believe in yourself to do 10 pull-ups. The reality is that this exercise is difficult not only for beginners, but also for fairly confident athletes.
Important: in order to learn how to do pull-ups many times, it is necessary that your body weight is not too heavy. The less you weigh, the more reps you can do on the bar.
With time and regular training, you can learn to perform this not simple, but extremely effective exercise.
The 30-day pull-up program consists of a set of exercises to develop and strengthen the muscles of the upper body. The final goal of this course is strong, strong arms and a sculpted back by gradually increasing the number of pull-ups.
The workouts are short but quite challenging, so be prepared to work hard to achieve maximum results from the ground up!
Let's first find out a little more about the system of exercises that you will perform over the next 30 days.
Assistive exercises and pull-up options for beginners
Before we get into the pull-up program, we'll show you a few moves that will help you learn how to do a beginner pull-up from absolute scratch.
Hanging on the bar
The first exercise in the 30-day training program is hanging on the bar. The method of its implementation is quite simple. However, it is in the hanging that you develop grip strength, core muscles and latissimus dorsi muscles - all of which are necessary for achieving results.
Step or jump to grab the bar. Grasp it with a normal grip. Hold this position without moving for a specified number of seconds. Roll your shoulders back and down and keep your chest out. You should feel the latissimus muscles stretch.
Negative pull-ups with different grips
Negative pull-ups are a variation that will teach you the classic version while developing upper body strength. They are so named because they focus on the eccentric part of the pull-up, where the torso is lowered down. This is a good way to strengthen your lats and gain strength to lift your body from a hang to the bar.
Place the step and take the top point of a classic pull-up (the grip can be either normal or reverse). Slowly lower yourself until your feet touch the step. This process should take you approximately 6-10 seconds. This is one repetition. Return to the starting position and complete the required number of repetitions.
Reverse grip
This option is good for growing back and biceps muscles. With a normal grip, the emphasis is mainly on the back. In most cases, people find it easier to do pull-ups with a reverse grip. Even though they seem a little simpler, this does not in any way reduce their effectiveness.
Grab the bar with an underhand grip and place your hands shoulder-width apart. Squeeze your shoulder blades together and pull your chest toward the bar. After touching the bar with your chest, lower yourself to a full hang and perform the next repetition.
We recommend: how to pump up your back on the horizontal bar.
Regular grip
A 30-day workout program wouldn't be complete without doing pull-ups. This is the same exercise that we have been striving for since the very beginning of training. It will take a lot of effort and time until you get a full pull-up the first time, but it will be worth all the work you put in.
Grasp the bar with a regular grip. Place your hands slightly wider than your shoulders. Squeeze your shoulder blades together and pull your chest toward the plank. Lower down to a hang and perform the next repetition.
Wide grip row
Wide-grip pull-downs are aimed at developing the latissimus dorsi muscles. Perform the deadlift slowly and in a controlled manner. Soon you will feel the latissimus dorsi muscles working.
Sit on the machine and grab the bar with a wide grip. Arms and torso should be straight. Slowly lower the bar down until it touches your chest. The torso should not move during this. Feel your shoulder blades contract and your latissimus dorsi muscles activate. Pause with the bar on your chest and then slowly return to the starting position.
One-arm block row while standing on one knee
This exercise contains a couple of significant details that will be necessary to make pull-ups easier. Standing on just one knee engages your core muscles, which will come in handy when doing pull-ups. Working with one hand develops the muscles of the back, especially those located on the forearm on the inside of the arm, near the armpit.
Kneel on your left knee with your right knee bent at a 90-degree angle. Take the handle of the block with your left hand and pull it towards your chest. Perform all repetitions on the left side, and then move on to the right. Be sure to focus on working your latissimus dorsi and not your triceps.
Reverse Grip Row
This strength exercise is challenging but necessary to strengthen your upper back. This is excellent preparation for pull-ups and a safer alternative to barbell lifts. This exercise can be performed in a squat position, with TRX loops, or on a Smith machine.
Secure the loops (or the handle of the machine) at approximately hip or waist level in a standing position. Grab the bar or loops with both hands using an underhand grip and position your body so that it is under the bar with your arms straight. Bend your elbows and pull yourself up to the counter. Pause at the top of the movement and then return to the starting position.
Swing your arms to the sides
Dumbbell lateral raises are great for developing sculpted shoulders. They also work the muscles of the upper and middle back. You will feel your shoulder blades retract with each repetition. Remember this feeling and remember it when you pull yourself up. Don't use heavy dumbbells, they're just a filler exercise for your 30-day program.
Hold a pair of dumbbells in your hands, palms facing inward. Bend your knees slightly and straighten your arms. During the swing, the face and gaze are directed downward. Without moving your torso, raise your arms, spreading them to the sides so that the letter “T” is formed. Lower the dumbbells to the starting position and perform the desired number of repetitions.
We also recommend reading the article: how to learn how to do pull-ups on a horizontal bar.
Program to increase the number of pull-ups
A training program is a must because it makes it difficult to do the same number of pull-ups every day, but to increase it weekly. In just 30 days you can achieve 82 times the result.
This training program is simple. The pull-up table will help you develop the correct system.
Workout program "from 0 to 82 in 30 weeks." Its effectiveness has been proven. Not only quantity is important, but also quality of execution
Important! To increase the number of pull-ups, you need to follow it and not skip workouts. This exercise should be performed on a daily basis, giving just one day a week to rest the muscles.
This pull-up pattern on the horizontal bar gives a good effect. The main thing when doing pull-ups is to try to do them efficiently. When following this system, the methods of pulling up can be alternated. That is, with each approach the grip will change.
We also recommend that you pay attention to the article: The “50 pull-ups in 7 weeks” program.
This material will be perfectly complemented by the following publications:
- When choosing yoga, choose the right ASANA
- Swimming crawl: features of proper technique
On developing the ideal upper body
The latissimus dorsi muscles are the main muscles worked during pull-ups. They are also the largest muscles in the back, so it is extremely important to develop them and keep them in shape.
Pull-ups work all the muscles in your back, including your shoulders, upper and middle back, as well as your arms and core.
The other exercises in this 30-day workout program will also help you get closer to your ideal upper body shape. Reverse-grip rows and pull-ups pump up the biceps, and arm swings build strong shoulders.
A strong, healthy back is essential for good posture. At the end of this 4 week course you will be slimmer, taller, stronger, fitter and more attractive.
These exercises help prevent shoulder injuries and get rid of neck pain, which most often occurs due to the sedentary lifestyle of modern people. They are also recommended to be included in various plans and training regimens, and even in yoga practices.
Regular grip pull-ups VS. reverse grip
People often wonder about the difference between these two types of pull-ups. The only difference is the execution technique, or rather the grip.
With a reverse grip, your hands are facing towards you, and with a regular grip, your hands on the bar are facing away from you. With a normal grip, your hands are wider than with a reverse grip.
Performing pull-ups with a reverse grip is a little easier because the biceps are involved in the work, which will help in lifting the body weight. With a normal grip, the emphasis is on the latissimus dorsi muscles.
Both variations are upper body muscle builders and are an important part of any strength training routine.
Some tips
Among them:
- professionals know by heart that before performing any set of exercises, you should do a warm-up. It is simply necessary, as it allows you to avoid injuries and warm up your muscles;
- After finishing any workout, you should always stretch. After the load, the muscles should relax;
- you should believe in yourself and strive for your cherished dream, namely a large number of pull-ups. The complex, of course, will help with this, but if there is no desire, and laziness arises, then it will not be possible to achieve results;
- if, due to your personal well-being, you are not confident in full recovery of strength, it is better to slow down the pace when doing pull-ups or take a little longer breaks between approaches, but you should not skip days;
- Music will help tone you up;
- You can arrange something like a competition with your friends, but you should perform the exercise the number of times indicated in the above table in the figure.
Correct execution technique is the key to a good result. Quality plays an important role in training
We also recommend studying this topic:
Pull-up technique for pumping up muscle mass
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