How to quickly pump up on the horizontal bar and uneven bars: training program

Is it possible to pump up on the horizontal bar and uneven bars? - you ask. Of course you can, the main thing is a great desire and motivation.

Exercises on horizontal bars and parallel bars will help you pump up all the muscles of the shoulder girdle. The horizontal bar and parallel bars are one of the most popular equipment for both beginners and professional athletes. A properly selected training program will help you achieve visible results after just a month of regular training.

In order to pump up on the horizontal bar and uneven bars, you do not need to sign up for a gym; you can use street exercise machines or install a similar apparatus in your apartment or on the balcony. Agree, not everyone has the opportunity to visit the gym, and half an hour a day of training on the horizontal bar and uneven bars will not only strengthen your muscles, but also give you strength and energy for the whole day.

Before you go to training, do not forget that at the beginning of any physical activity you need to do a preliminary warm-up. Within 10 minutes you can jog with a variety of strokes. This will prevent unwanted injuries to muscles and ligaments. Currently, there are a huge number of developed weight programs on horizontal bars and uneven bars, and each has its own advantages. In order to achieve the desired results as quickly as possible, you need to choose the right program and strictly follow its instructions.

To begin with, I advise you to get special sports gloves, but if this is not possible, then use ordinary gloves that can be found in the nearest store.

It is also recommended to get a notebook or notepad where you will record your weight gain on horizontal bars and uneven bars and create a workout program for beginners. You can record your indicators electronically; there are many applications for gaining weight on horizontal bars and uneven bars for mobile phones. When you have already decided exactly where you will exercise or have acquired personal sports equipment, you can start training.

How to exercise on the horizontal bar correctly

Exercises are performed on the horizontal bar to work on traction muscle groups. These include:

Latissimus dorsi muscles.
Trapezius muscles.
Biceps.
Forearms.

These muscles are pumped up by performing various types of pull-ups. All types of pull-ups are classified according to the following criteria:

Grip width.
Grip type.

The width of the grip is:

Narrow.
Average.
Wide.

The grip is also divided into the following types:

Straight.
Back.

In addition to pull-ups, there are also other exercises on the horizontal bar. There are a lot of them, but they are not available to everyone, since they are quite difficult to perform. The simplest of them are:

You can master the two-arm powerlift 2-3 months after the start of training. This exercise pumps up not only the traction muscle groups, but also the chest, shoulders, and triceps.
Raising your torso can also be mastered fairly quickly. Your task is to raise your torso so that at the top point it is parallel to the floor.
Bar push-ups are the equivalent of dips. The difference is that the muscles work from a different angle. This allows you to wake up the “dormant” fibers of your pectoral muscles.

The main exercise on the horizontal bar is pull-ups. Technique for its implementation:

Hang from the bar.
Smoothly pull your body towards the bar.
Reach the bar with your chin.
At the top point you need to pause for a second. This is necessary in order to feel the muscle tension as much as possible.
Lower yourself smoothly.
Do not extend your elbows completely, as this reduces the effectiveness of the workout and in some cases can lead to injury.
Don't stay at the bottom for too long.

In addition to pulling muscle groups, the following muscle groups are involved in pull-ups:

Press.
Rear delts.
Breast.

The abs and rear delts are involved in all variations of pull-ups. The chest is involved only in close-grip pull-ups.

How to choose a pull-up option for yourself? This should be done based on what muscles you are going to pump. The wider the grip, the more your back and rear deltoids will be involved in the work. And the narrower the grip, the more the inner chest and biceps work.

As an introduction

Correct work on the horizontal bar at home or in the gym is an opportunity to perfectly develop all muscle groups of the upper body, including the abdominals and back. The only thing you need is a high-quality program at hand and strict adherence to it.

The ideal number of weekly sessions is four, training time is 20-30 minutes. For example, you can organize classes on all days except weekends. But here you can plan your schedule yourself, taking into account your work and rest schedule. Below we will look at how to pump up on the horizontal bar the fastest.

Training program

Day one - we train the chest and triceps:

Push-ups on parallel bars in the chest style - 3 sets of 15-20 times.
Push-ups on narrow bars for triceps - 3 sets of 15-20 repetitions.
Push-ups for front delts - 3 sets of maximum reps.
Push-ups - 3 sets for the maximum number of times.

Day two - pumping up your back and biceps:

Wide-grip pull-ups to the chest - 3 sets for a maximum of reps.
Medium grip pull-ups - 3 sets of 10-15 reps.
Pull-ups with a narrow reverse grip - 3 sets of 10-12 repetitions.
Parallel grip pull-ups - 3 sets for the maximum number of reps.

Day three - working on the legs:

Single leg squats - 3 sets max.
Jumping lunges - 3 sets of 15-20 reps.
Gluteal bridge - 3 sets of 20 reps.
Weighted calf raises - 3 sets for maximum reps.

Types of push-ups

There are two types of dips:

Dips with emphasis on triceps. With such push-ups, the hands are positioned as narrowly as possible. The position on the uneven bars with straight arms will be our highest point of amplitude. The exercise is performed by bending your elbows with your body tilted forward. At the moment when your elbows are bent at an angle of 90 degrees, you should stop - this is our lowest point of amplitude. While performing the exercise, press your hands to your body. Using this technique, you will provide load to all three heads of the triceps - long, lateral and medial.
Push-ups on parallel bars with an emphasis on the chest. Hands should be positioned with a wide grip. Moreover, when performing the exercise, the arms are not pressed against the body, but, on the contrary, are spread to the sides. The rest of the exercise is done using the same technology. This technique will give a good load to your chest, namely its lower part.

Training principles

In order for you to achieve results much faster, the training process must be built according to the following principles:

The number of repetitions should be chosen based on your goal. If your goal is to gain muscle mass, you need to train with additional weight. It should be such that you can perform no more than 12 repetitions per approach. And if you want to increase your definition and strength endurance, you need to perform exercises to failure.
The optimal time for a break between approaches is 2-3 minutes. However, there may be a situation where this time is not enough for you. If you encounter this problem, don't worry. Proceed with the next set only after you have recovered. Signs that you have recovered include calm breathing and no burning sensation in the muscles from the previous approach.
Use the principle of peak contraction in your training. Since you are working out with your own weight, you need to get additional load. Using the peak contraction principle, you will achieve maximum muscle contraction. This increases the effectiveness of your training process.
Every 2 months, give yourself a week-long training vacation. This will help your muscles recover faster. Remember, muscles grow during the recovery process. So it is necessary to give them a good recovery several times a year.
Every month you need to have a shocking training week. That is, during this week you need to train according to completely different principles. The main thing is that your muscles do not get used to monotonous training, because this greatly interferes with their growth.
The optimal frequency of training is 3-4 times a week. If you feel that this is not enough for you, you need to increase the frequency of training to five per week.
Each muscle group should be worked no more than twice a week. Exercising too often can lead to fatigue, which can set you back several weeks from your desired results.

Useful tips

After completing another workout, experienced athletes are advised to consume a carbohydrate cocktail within the first 40 minutes. Since at this time the so-called “carbohydrate window” opens, which means that after training the rate of carbohydrate absorption is several times higher than usual.

Therefore, it is important to eat the following foods in the first 40 minutes after training:

Bananas;
Apple;
Condensed milk;
Honey;
Fresh juice;

All this is done so that the body, after playing sports, replenishes the energy reserves expended during training. And he did not begin to spend what was spent through diligent weight training on horizontal bars and uneven bars.

By performing the above-recommended exercises for gaining mass on the horizontal bar and uneven bars, you can not only increase the volume of your muscles, but also improve your physical condition. Training on the horizontal bar and uneven bars for weight in a fairly short period of time can turn a skinny guy into a real man. Sports activities are always in fashion!

Additional recommendations

To make your training process as productive as possible, we will give you some valuable tips:

Before starting your workout, you need to warm up properly. To do this, it is quite enough to jump rope for a few minutes and perform warm-up exercises for your joints. The main thing is that your body is hot and your pulse is 120-140 beats per minute.
To pump your body more effectively, we recommend that you purchase a wall-mounted horizontal bar with parallel bars for your home. It often happens that in the summer a person is full of energy for street training, and with the onset of autumn and winter he gradually gives up on them. Not everyone will agree to go to training in cold weather.
To avoid this, purchase a wall-mounted horizontal bar with parallel bars. Firstly, training at home will take up much less time. Secondly, you can study at any time of the day. Thirdly, the price of such sports equipment does not exceed 2 thousand rubles. If you decide to take your body seriously, then you should not skimp on this matter.
Watch your diet. Eliminate all unnatural foods from your diet. Replace them with protein foods, fruits and vegetables.
Drink at least two liters of water every day. It accelerates metabolic processes in the body and prevents fat deposition.
Regularity is the main condition for success in this matter. If you are determined to train, do not skip training. Of course, there are good reasons such as illness. But if you're just lazy, force yourself to go to training. After it, you will be grateful to yourself for being able to overcome yourself.
To prevent you from wanting to skip a workout, watch motivational videos. Believe me, when you see a person with a good figure, you will no longer want to skip workouts.
Customize the training complex that we offered you above. Perhaps some exercises are not suitable for you. The main thing is that physical activity is regular.

Now you know how to transform your figure without visiting the gym. To do this, you need a horizontal bar, parallel bars and the desire to have a beautiful figure. Put these tips into practice, and within a few months you will become the proud owner of a powerful torso. I wish you success!

Originally posted 2018-01-29 10:09:09.

Results

As practice shows, you can achieve success on the horizontal bar even at home, following a simple and understandable program. The advantage of such exercises is uniform load distribution, high efficiency and minimal risk of injury. In addition, training on the crossbar is an opportunity to relieve stress from the vertebrae and forget about such a symptom as overtraining.

Please note that abdominal training should be included in every lesson. If you cannot do the exercise with straight legs, then bending them at the knee joint is allowed. As for other exercises, you are allowed to work in half repetitions until you have enough strength for a full workout.

Technique for performing exercises on the horizontal bar

The starting position for any pull-up is hanging on the horizontal bar. For beginners, it is better not to jump, but to use a small stand (stone, tire). Don’t be shy: professional gymnasts are placed on the horizontal bar by a coach to avoid broken fingers and broken wrists. As you exhale, tense your muscles and bend your arms, pulling yourself up so that your chin is above the horizontal bars. As you inhale, lower yourself smoothly.

“On the horizontal bar, the important point will be the technique of performing the exercise itself,” Mikhail Vysochansky details. — The body should be straight (as in a plank), the grip for a beginner is slightly wider than the shoulders. When pulling up, the back should not be rounded, and the elbow should be directed strictly towards the floor. The work must be in full amplitude, the chin must be lifted over the bar. If pulling up is difficult, you can help yourself with a long rubber band, hooking it on both sides to the bar itself.”

There is no need to swing your body or pull yourself up with a jerk or swing. All this reduces the load on the muscles and transfers it to the joints, which can lead to injury. “This is ineffective and dangerous,” our expert is convinced. — Also, everything related to pull-ups by the head, with very wide or very narrow placement of the arms, is extremely unsafe and leads to injuries. To fully load, it is enough to do pull-ups with a direct, reverse, or mixed grip.”

Another exercise, this time for the abs - lifting the legs while hanging on the crossbar. “The exercise is quite difficult, but at the same time it has the maximum impact on the abdominal muscles,” the expert emphasizes. Here the lower part of the rectus abdominis muscle works powerfully, which is very difficult to pump with other exercises.

The starting position is again hanging on the horizontal bar with any grip of medium width. As you exhale, raise your legs, push your pelvis forward and lift your legs (ideally, just above horizontal). Gently lower it as much as you like.

If your forearms are not strong enough to hang for the required number of repetitions and sets, use wrist straps. If your abs are weak, simplify the exercise by bending your knees as you lift. Strongmen, on the contrary, can raise their legs above the horizontal, to the bar itself.

Technical points

Pull-ups must be performed using correct technique. Let's remember once again what it is:

If you are hanging on a horizontal bar, it is advisable not to swing from side to side.
All movements occur due to muscles, and not due to inertia or jerking. Even if you decide to work “in the negative,” there is no point in rising above the bar using a jerk.
You should breathe so that you rise as you exhale, and as you inhale you go down. It is physiologically correct to make an effort while exhaling.
If you start to sway during the exercise, which happens, do not continue the pull-up until your body stops swaying.
Each hand position on the horizontal bar is designed to load a specific muscle group. Therefore, your task is to understand well what exactly you are pumping and try to work the right muscles while performing the exercise. For example, you can pump your biceps on the horizontal bar, or you can pump your back. By training your biceps, your total mass will not increase significantly. It's just a fairly small muscle. But by building up the large back muscles, this can be achieved. Therefore, focus specifically on the latissimus dorsi muscles. The biceps should be loaded last (that is, at the end of the workout).