How to learn to do more than 20 pull-ups per approach? Tips from a gym instructor

How to learn to do more than 20 pull-ups per approach? Tips from a gym instructor

20 pull-ups is easy! If you follow a few simple recommendations.

20 pull-ups – a certain established moral bar for a man, an indicator of physical strength and a reason for pride. At physical training, in the army and in the yard, if you do 20 pull-ups, you are looked at with respect. However, not every guy can perform them. Also, at about the level of 20 pull-ups, the stagnation in the growth of the number of repetitions begins, which demotivates those who have already mastered the tourniquet, but want more. We broke down tips on how to increase the number of pull-ups from vorkaut Denis Saratov on the Youtube channel of sports blogger Igor Voytenko.

Techniques for the perfect pull-up

Active hang

It is very important to start pull-ups with an active hang. To do this, tense your back, pull yourself up to the bar so that your body does not fall through, and your shoulders and trapezius are on the same line. This way you will engage your back muscles for an effective upward movement.

Active hanging

A smooth and tense body

To maximize the effect, your whole body must work. Your muscles, including your buttocks and legs, should be tense and keep your body straight. This way, all the energy you have in your body will go into performing the exercise. Be sure to keep your legs together and strictly perpendicular to the floor, your whole body should form a straight line.

Maximum explosion

Each repetition make a jerk up, try to reach the top point as quickly as possible, so as not to waste energy, slowly pulling yourself up to the bar.

Up – exhale, down – inhale

Breathe properly! Muscles need oxygen, so don’t hold your breath for the duration of the exercise. While jerking up, exhale, while lowering down – inhale. Each repetition should be accompanied by an inhalation and exhalation.

Lower smoothly

If you want to progress in pull-ups, remember that the negative stage of the exercise, when you lower yourself down, is just as important as the jerk up. Lower yourself down at a leisurely pace, feeling the tension in your muscles. Do not drop your body after touching the bar with your chest – this is injury prone and ineffective.

Correct pull-up technique

Program of pull-ups

In general, the program looks like this:

• 1 approach: 90% of your maximum repetition level
• 2nd approach: 2 pull-ups less than the previous approach
• 3 approach: 2 pull-ups less than in the previous approach
• 4 approach: 1-2 pull-ups less than the previous approach
• 5 approach: 1-2 pull-ups less than in the previous approach
• 6 approach: pull-ups for the maximum number of repetitions
• 7 approach: at the end you will need a rubber band. With its help again pull-ups to the maximum to hammer the muscles

Rest between approaches – 2-3 minutes. Training – 3-4 times a week.

Let’s say you can pull up with good technique 10 times. In this case, the program of pull-ups will look like this:

• 1 approach: 9 pull-ups
• 2 approach: 7 pull-ups
• 3 approach: 5 pull-ups
• 4 approach: 4 pull-ups
• 5 approach: 3 pull-ups
• 6 approach: pull-ups for maximum number of repetitions
• 7 approach: maximal pull-ups with resistance band

If you perform the program correctly and regularly, you will be able to do more than 20 pull-ups in just a few weeks.