100% scheme how to increase pull ups in 3 weeks
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100% scheme how to increase pull ups in 3 weeks
Is there a quick scheme to increase the number of pull-ups in just a couple of weeks? Of course, not one, but as many as 4.
The first scheme is suitable for those who can pull themselves up throughout the day. For example, you have a horizontal bar at work when you go out for short breaks and there is an opportunity to do 1 set of pull-ups. And so every 1.5-2 hours. The same can be done in gyms during breaks at school, university, or maybe someone works from home and there is an opportunity to train like this throughout the day in their room.
How it looks in practice. Woke up, say 6 am. Charging, water procedures, and we approach the horizontal bar, we do 1 approach, since the body has not really woken up yet, there is no need to do it in refusal, how much we have done so much and let it be. Leave a couple of reps in reserve. We had breakfast, got ready, went to study or work, according to time, this morning is 8-9 hours. Again, during this interval, do 1 approach, only already to the maximum. Warm up the brushes beforehand, make inclinations, in general, a small one-minute warm-up for your own safety.
You start doing your own business and now it’s already 10-11 am, again the minimum warm-up and 1 set of pull-ups to the maximum.
And so on throughout the day, pull yourself up with an interval of 1-2 hours.
There is an important point in this method, so that there is an effect from classes, I would recommend temporarily prioritizing only pull-ups. That is, do not do other workouts and do not load the muscles additionally. So practice every day for 2-3 weeks, maybe sometimes 1 day to take a break or a light load, doing such approaches with an elastic band or in a smaller amount than usual.
It is not necessary to do each such approach in refusal, 1-2 refusal approaches will be enough per day. Every day try to surpass the previous result, at least - strive for this.
After 2-3 weeks, to measure the result, rest completely for 3-4 days. This applies to each of the methods further. And after a good warm-up, do the approach to the maximum and check how the number has increased.
The second method is suitable when you do not have free time during the day, but have half an hour a day for one workout - excellent, suitable.
Do this workout every other day, sometimes 2 days in a row. Or depending on your recovery. So, the first approach after the warm-up we do in failure. Further, about refusal approaches with a small margin of strength. The main condition for progress is to increase the number of repetitions in one of the approaches in the next workout.
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In this video
00:00 4 schemes how to increase pull-ups. Description of the first pull-up training plan
2:11 5-set quick workout to increase pull-ups
3:43 The rest-pause method for increasing the number of pull-ups on the horizontal bar
6:07 Pull-ups to failure or not to failure - which is better?
7:19 Grip training on the horizontal bar to increase pull-ups
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Hello athletes, this is Vladerovich.
On the channel Vladerovich - training videos about training in rhythmic gymnastics with your own weight on the horizontal bar and uneven bars or without equipment. We analyze how to pump up muscles in rhythmic gymnastics, how to pull up more, how to push up more. Analysis of the technique of performing exercises, the anatomy of the work of muscles, a review of errors and complexes of training programs.
I have been sharing my bodyweight training experience since 2011. I show mistakes - as soon as possible to achieve results.
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