How To Nail Your First Pull Up: A Beginner’s Guide
Pull ups are one of the most popular fitness activities among men and women. They are also very useful exercise to improve your overall health and strength. However, they have their limitations which makes them not suitable for everyone. There are many different types of pull ups with various difficulty levels that will suit any individual. Let us see how to nail your first pull up!
The Pull Up Program For Beginners:
In order to get started with the pull up program, you need to choose a weight that is easy enough for you to do but hard enough for you to maintain good form. You must then practice the exercise until it becomes second nature. Once you have mastered the basic movements, progressively increase the weights and/or sets until you reach your goal of doing 10 repetitions per set or more.
You may want to start out with lighter weights and work your way up from there. If you’re new to pull ups, you might consider starting off with just 1 rep max (1RM) and gradually increasing the weight over time.
If you feel like you’ve got some experience under your belt already, then it’s time to move on to the next step in the pull up training routine.
Step 2: Consecutive Reps Without Rest:
When you first start doing pull ups, you may find that your arms get extremely tired after just a few reps. In order to get better at pull ups, you need to train yourself to go past the point of perceived muscular failure. For most people who are just starting out, this means you need to start resting less between reps and sets.
To improve at pull ups, you need to start doing more than 10 reps in a single set. In order to do this, you need to work on your muscular endurance which in turn will help you get better at doing more than 1 rep per set. Start off by trying to do 5 reps without resting and then take a break for a couple minutes. You can then do the same with 7 reps, followed by 10 reps, then 15, and finally 20.
As you’re getting better at doing more than one pull up, you should notice that your form is getting a lot better as well. This is great news since it will not only make you more efficient but it will also help you get better at doing more than 1 rep per set.
Step 3: Traning For Maximum Reps:
Once you’ve gotten used to the feeling of doing more than one pull up, you’re ready to start training for maximum reps. This step is exactly what it sounds like. In this step, you’re going to be training for doing maximum reps. This will help you get used to the feeling of fatigue that you’ll experience while actually hanging from a bar.
You’ll need to be very warmed up before attempting maximum pull up reps, otherwise you may seriously injure yourself. You should always take a day or two of light exercise before trying this step. Another important thing to remember is that this step should only be attempted after you’ve already been doing the first two steps with ease.
Once you’re ready to take on this challenge, try doing 3 sets of maximum reps with a 10 minute break in between each set. This may seem easy now, but if you’ve been training for at least 4 months consistently, then you’ll be able to make good progress with this step.
Step 4: Increase Weight, Decrease Time:
Now that you’ve been training your lats, back, and arms to an extent that you never thought possible. It’s time to increase the weight and decrease the time. In this step you are going to increase the amount of weight that you’re carrying while decreasing the amount of time that it takes you to do each set.
This is going to be a process that takes several months to actually perfect. You’ll need to keep track of the number of reps that you can do with each increase in weight as this will allow you to continually challenge yourself every workout.
You should start off by testing your 1 rep maximum (1RM). This is the most weight that you can lift for 1 rep. In order to do this, you need to find the heaviest weight that you can do 1 rep with but no more. Try to stay around this weight and you should be able to continually improve your 1 rep max over time.
Below is a table showing how much weight to add or remove (10% of your current maximum) depending on if you got it right or wrong:
You’ll need to keep track of all of your reps and the weight that you used for each one.
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