This seems to be a hot topic at the moment, as over 30 of our boot campers prepare for the FVT Ultimate Challenge Workout on the 10th of January.
Below is a simple, condensed version of the plan I shared with our Ultimate Challenge Workout folks a couple of weeks ago.
How to Do More Pull Ups
Path #1 (if you currently cannot do ANY pull ups):
— get a big rubber band
— start with a strong enough band that allows you to do 5 reps
— when you get up to 10-12 reps, switch to a lighter band and start over again at 5 reps
— repeat this process with one or two more bands until you are strong enough to do them on your own
Path #2 (if you currently can do at least one pull up or chin up)
— practice frequently (3-5 times per week, do a couple sets of chin ups or pull ups)
— do NOT go to failure! Always leave a rep or two in the tank and use perfect form. You don’t go to complete muscle failure on any other exercise most likely … it would fry your CNS among other things. So why do it on pull ups?!?
— mix it up from day to day. Some days do standard pull ups. Some days use band assistance and go to higher reps. If you are strong enough, some days do weighted pull ups and work in a lower rep range. Mix up your grip – pull up, chin up, mixed grip, etc
Simple, but highly effective. Follow that plan for the next six weeks exactly as laid out and you WILL be better at pull ups, without a doubt.
ALSO – you can still sign up for the Ultimate Challenge Workout, but you should do it soon if you’re looking to be ready in time. It’s about 5.5 weeks away. We have options for both existing clients and new clients at the link below:
That’s it for today. Enjoy your weekend, and talk soon –
– Forest Vance, MS, RKC II