I Can't Do A Pull-Up!?!

February 09 2014

The pull-up is the most effective upper body strength exercises that most people can't do.

Why?!? Well.. because pull-ups are hard and most people just aren't strong enough!!

In order to successfully complete a pull-up, you have to pull your entire body weight with just the strength of your arms, shoulders and back. It can be a pretty humbling experience if you haven't tried doing one in awhile... especially if you're packing a few extra pounds around your waistline!

In the video below I cover several progressions that will help you build some upper body strength so you can finally pull yourself up and over the bar and complete your 1st strict pull-up!

Here is a quick breakdown of how you can program these progressions into your weekly routine.

Flexed Arm Hang: Perform 3 to 5 sets of 5-30 second holds with at least 1-2 minutes rest in between sets.

Negative Rep Pull-Ups: Perform 3 to 5 sets of 5-8 negative reps with 90 seconds to 2 minutes rest between sets.

Assisted Band Pull-Ups: perform 3 to 5 sets of 5-10 pull-ups with at least 90 seconds rest between sets. 

And once you're able to string together a few strict pull-ups, you can attempt Pavel Tsatsouline's Fighter Pull-Up Program and turn your measly 2 or 3 pull-ups into a solid set of 10.
Article by (Train Online)  |  February 09 2014

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