The best way to increase pull-ups in 4 weeks
How to quickly increase pull-ups on the horizontal bar in 4 weeks
To increase the number of pull-ups in one approach and get the first result after 4 weeks - let's analyze in detail the working method of increasing the total amount of repetitions.
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The best way to increase pull-ups in 4 weeks
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Time codes:
00:00 Increasing the number of pull-ups in 4 weeks - the method of the total amount of repetitions
1:29 How much rest between pull-up workouts
3:50 Change in the intensity and volume of the load
5:37 Major mistakes in training to increase pull-ups
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• Вот как всего за 4 недели увеличить п...
Hello, bodybuilders, this is Vladerovich about workout
So, the first approach to the maximum is 10 times, after such a refusal approach we rest for longer than 3 minutes, maybe 4. And we do the main working approaches near failure, let's say 8, 8, 7.7, 5 times. In total, 45 repetitions are obtained, along with the first failure. We make breaks according to the sensations of 1-3 minutes. We write down our maximum and the total amount for training.
We rest for 1-2 days, choose for yourself according to recovery. If we rest for more than one day, then on the first day we rest completely, and on the second day of rest it is better to do a light workout with an elastic band or in Australian pull-ups, with a reduced load from the previous training day. On the third day we carry out the next main training. Or without lightweight training, we train every other day. There will be about 16 pull-up workouts per month.
As we progress the load. Starting from the second workout, add the volume of repetitions. If in the first lesson we did 45 times, then in the second we do 50 or 55 times, in general we increase the total number of times. And so by the end of the month of training every other day we will come to the amount of about 200 times per workout. At the same time, let me remind you, we do each first approach in denial, and then with a margin of repetitions, we do not get sour.
Rest between sets as needed. If it gets really hard, for example, you did 6 approaches, and for the total amount of times twenty more times are not enough, then we connect lightweight pull-ups with rubber or Australian pull-ups with feet on the ground to complete the total amount.
Also, relief can be used when your number has dropped a lot, for example, you did 10,9,7,7, and then sharply 3,2,2 times. Then it will be more effective to lighten. Another tip is when you are tired, then move on to another exercise, such as pumping the press or push-ups, on other muscle groups from pull-ups. And so the muscles will not cool down, and you will recover in order to complete the amount for the workout.
Over time, even with a constant increase in volume, you will find it easier to do sets and be completely able to do without help. And then sometimes, for a change, you can do such a workout with leg weights of 3-4 kg or in grip expanders for the horizontal bar.
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