We bring to your attention an introductory article about pull-ups, in which we will analyze as much information as possible about this exercise and at the end we will create a training program for entry-level athletes.
How many times should you be able to do pull-ups
There is no specific number of pull-ups, but when we talk about pull-ups on a horizontal bar with your own weight, then according to the number of repetitions we can distinguish 3 groups:
- initial (from 1 to 10 repetitions in one approach)
- medium (from 11 to 20 repetitions in one approach)
- advanced (from 21 to 30 repetitions in one approach)
There is also a professional level, when the number of repetitions starts from 30, but we won’t talk about it today, as well as about intermediate and advanced.
Why does the professional level start at 30? Because absolutely anyone, regardless of gender and who has two arms, can learn to do 30 pull-ups. Even 20 times is not a lot, you can only boast of such a number of pull-ups in the yard in front of your buddies, and 30 repetitions is already a fairly ambitious goal after which you can consider yourself a pro in pull-ups.
What are proper pull-ups?
There is no such thing as proper pull-ups. Pull-up technique is a matter of debate, because different competitions and different sports have different conditions for performing this exercise. For example, in CrossFit, swinging is encouraged, but in other sports it may be prohibited.
For the purposes of this article, we will be looking at thegold standard of pull-ups.
What is the gold standard of pull-ups
The gold standard of pull-ups involves performing the exercise with strict technique, with maximum amplitude and involvement of the target muscles. This means that pull-ups should be performed without jerking or swinging, with the arms fully straightened at the bottom point and pulled up to neck level at the top point.
Main criteria for the gold standard of pull-ups:
- strict technique –no swinging, jerking or cheating (using other parts of the body, such as legs to help lift)
- full amplitude – full straightening of the arms at the lowest point and pulling up to neck level at the highest point
- involvement of target muscles – emphasis on working the back and biceps, and not on other muscle groups or inertia. Focus on technique and work mousets
- control –slow and controlled lowering
The gold standard of pull-ups is very important for beginners because it:
- effective –this is the correct technique that ensures maximum activation of the target muscles, which leads to increased endurance and strength. Improving the technique allows you to increase the number of repetitions and in the future perform more pull-ups using other techniques or, in general, other elements on the horizontal bar (power outputs, rivets, etc.)
- safe –avoids jerking and swinging reduces the risk of injury
These two points are quite enough for you to choose this particular pull-up standard for yourself.
How to “put” your hands on the bar
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When we talk about the gold standard, the grip of the bar should be from above – this is when you, as it were, cover the bar from above with your palm.
The width of the distance between the palms is individual and depends on the anthropometric characteristics of the athlete. The width between the palms should be such that at the top point of the pull-up the forearms are approximately perpendicular to the bar:
How to learn to do 10 pull-ups
The above was introductory information that you need to know if you want to quickly, correctly and effectively learn how to do pull-ups. Now let’s move on to the most important
If you follow the recommendations from this article, you can learn how to do pull-ups correctly. Even if you are an experienced athlete who can do more than 10 pull-ups, you can also find useful information here and improve your performance.
In order to progress in pull-ups, you need to do pull-ups! Amazing, right? 🙂 No plank holding exercises, biceps curls or other related exercises have any effect on the progress in pull-ups. Because holding the plank improves the duration of holding the plank, and swing biceps – strengthens the biceps. The pull-up program will be at the bottom of the article and can be performed either on training days in conjunction with other exercises, or on days off from your main sport, if you have one. You must understand and accept that a pull-up is a complex exercise in which several muscle groups are involved in the work sequentially at the required time. Pull-ups are a unique biomechanical exercise that cannot be compensated for by anything.
Before you start doing pull-ups, it is advisable to warm up, and if you are 30+ years old, then this is even necessary. Rotate your arms to warm up your shoulders, elbows and hands. Slight bends to the sides. If you have a loop (green), then warm up your biceps.
When doing pull-ups, elbows and shoulder ligaments often suffer. We do a good warm-up warm-up, but not so much that you get tired. 10 minutes should be enough to warm up. If you do pull-ups on a day with other types of training, for example, after a run, then your body is already warmed up and, in principle, you can skip the warm-up stage.
The pull-up program includes only 2 types of exercises:
- regular pull-ups
- pull-ups with rubber
The pull-up rubber is the tool that you need to purchase. Because if you do pull-ups from 1 to 10 times, then doing pull-ups with your own weight is a priori difficult for you and it’s possible to build training only with this load, but it won’t be entirely rational. It is more correct to use both complex types of load and medium and light ones. If you do 1 to 5 pull-ups, you can’t do without elastic bands at all. If you value your time and want to quickly pass the mark of 1-10 pull-ups, then, excuse me, you’ll have to fork out the cash.
After warming up, exercises with rubber bands always come first. Approach the horizontal bar and attach the rubber in the center of the crossbar. We stand with both feet in the rubber, grab the bar with both hands, and only after that we begin to do pull-ups. The difficulty here lies in selecting a horizontal bar with a comfortable height. We will not reveal all the nuances of working with elastic bands for pull-ups here; you’d better watch the video on this topic at the end of the article.
Before starting the program, it is important to do one set of maximum pull-ups to determine your level. Additionally, this measurement must be taken after 5 weeks of training. When changing this indicator, select the appropriate program.
There are 3 very important points:
- During a 5-week cycle, you can’t make the tires any more complicated. If it is light, we still complete the cycle with it
- both with rubber and without weight – you need to do an explosive dynamic pace. No slow pull-ups or slow drops. They quickly rose, tucked their chin, lowered in a controlled manner, hung for half a second or longer, and repeat. Of course, the body should be straight: without bending or bending the legs
- rest between sets
Why you need to do dynamic pull-ups
When you work in dynamic mode, then, depending on your neuromuscular efficiency, the entire muscle contracts as much as possible. This leads to higher work efficiency and progress.
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After you have completed a set, you need to rest forsufficient time. You need to rest for 4 minutes, so we rest for 4 minutes. Avoid clogging, avoid pump (a feeling of swelling and tightening of muscles after physical exercise). None of this should happen. Rest between sets is very important. The minimum rest should be 2 minutes and on average up to 6. See how you feel. Rest, naturally, should be active: we walk, rotate our shoulders, bend over,not sit. During this time, the breakdown products of muscle activity should leave the muscles that you just loaded.
Important points in pull-ups
That’s all! Now you do a control measurement, then select a program for your measurement and begin progress.
Keep in mind that pull-ups are an exercise in which you can vary both the purity of the lift and the height of the lift, both the inclusion and exclusion of footwork from the exercise. You can do pull-ups either dirty or clean. What you cannot do is increase the time under load, that is, you cannot greatly increase the lifting phase or lowering phase. Important:
- explosive pull-up
- controlled lowering
- the program is designed for a pronated grip (from above)
If you do about 3 perfect pull-ups, then, roughly speaking, you can do 5 dirty ones. Accordingly, if you do 10 dirty pull-ups, then you might think that this program is not for you. But at the same time, you can do 7 perfect pull-ups, then take this number as a measurement and you can use the program.
This program will help 99% of athletes. If for some reason this program does not help you, then congratulations, you are a unique person! 😉
Thank you all for your attention and good luck in your progress!
How to properly use a pull-up band
Pull-up program for athletes who can perform one pull-up
Below is a 5-week program to increase the number of pull-ups. This is a program for athletes who want to increase their pull-ups up to 10 times and achieved 1 pull-up in the control measurement. At the end of the 5-week cycle, you need to take a second control measurement and select the following table depending on your indicators. A more detailed description of the program can be found [here].
| Week | Day of week | Load | Number of pull-ups | Sets |
| 1 | Monday | Rubber | 2 | 3 |
| Thursday | Rubber | 2 | 4 | |
| 2 | Monday | Rubber | ||
| Wednesday | Rubber | 2 | 2 | |
| Own weight | 1 | 1 | ||
| Friday | Rubber | 2 | 6 | |
| 3 | Monday | Tires | 2 | 3 |
| Tare weight | 1 | 1 | ||
| Wednesday | Rubber | 2 | 2 | |
| Deadweight | 1 | 1 | ||
| Friday | Rubber | 2 | 6 | |
| 4 | Monday | Rubber | 3 | 4 |
| Thursday | Rubber | 2 | 6 | |
| 5 | Monday | Tires | 3 | 4 |
| Tare weight | 1 | 2 | ||
| Thursday | Tires | 3 | 6 | |
| Tare weight | 1 | 2 |
No offense to other masters… but this is the best article on this site!!!
Thank you! An experienced person in pull-ups helped in preparing the article!
It’s really a nice blog.
Thank you!