How you can Boost Reps in your Pull Up Training session

Posted by Jamie - 25/12/12 at 03:12 pm

The number one aspect of raising the volume of reps you are able to complete in your pull-up training session is repetition and consistency.  We will talk about some plateau eliminating methods below, but absolutely nothing is as critical as repetition and consistency.  If you want to boost the number of pull-ups that you are able to do then you should do pull ups as often as possible.  At the absolute minimum you ought to finish a pull up exercise session 3 times per week doing two sets for each workout.  An alternate strategy is usually to do one set of pullups six days each week.  Each techniques have proven effective it just depends upon how often you’ll be able to complete a pullup training session.  

Finding out Your Rep Range for Your Pullup Routines

This is in accordance with my favorite body building program.  For anyone who is doing 3 pull-up routines every single week then switch between pullups and chin ups each workout.  Find the volume of repetitions it is possible to do for two sets with each set having an equal number of repetitions.  For example, in the event you can do 6 pull ups on your first set but only 4 pull ups on your second set then you want to aim for two sets of 5 pull-ups.  This really is your objective for your very first pull-up work out routine.

Your next pull-up workout will focus on chin ups.  In the event you can do 7 chin ups on your initial set but definitely struggle to finish your sixth rep on the second set then you need to shoot for two sets of 6 repetitions.   

Now that you’ve detected your beginning point you’ll aim to enhance the volume of repetitions for each and every set by one on just about every workout.  For example, on your very first training session of the week you nail five repetitions of pull ups for each sets.  For your second workout of the week you nail 6 repetitions of chin ups for each sets.  On your third workout you might strive for 6 repetitions on each sets of pull ups and on your forth workout you might aim for 7 repetitions of chin ups on both sets.  

Most newcomers progress rather quickly but ultimately progress decelerates. If that takes place, do not be concerned.  Here is how you will vary your workout.  Go for 1 extra repetition on the first set.  Then do 1 much less repetition on the second set.  As an example, should your progress stalls when you can complete 8 pull-ups for two sets, then aim for 9 pull ups on the first set and 8 pull-ups on the second set.  Then the subsequent pullup work out routine I would shoot for two sets of 9.  

Pull-up Routines and Weight Variations

Your weight plays an enormous role within the number of pull ups you may complete and I am surprised that far more men and women don’t talk about this reality.  You must constantly weigh yourself ahead of completing a pull-up training session to see just how much weight you’re in fact pulling.  You could a bit surpised to see how much your weight fluctuates from workout to workout.  If you have an exercise session where you were unable to add a repetition, but you weighed in two pounds more than your last workout, do not sweat it too much.  You still increased the quantity of weight you raised for that workout which indicates you are still making strength gains within your workouts.  Chances are, should you lose those two pounds before your next workout you would be able to add a repetition.   I strongly suggest monitoring your weight when doing pull up workouts so that you’ll be able to ascertain if your inability to increase repetitions may possibly be the result of some weight gain, and if it truly is, then you are still displaying progress within your workout.  

Also, as briefly mentioned above, you are able to often occasions enhance your repetitions simply by losing a number of pounds.  For anyone who is stuck in the similar number of reps for far more than a week, attempt losing 5-10 pounds and watch your self bust by means of your plateau.  Even if you slowly gain that weight back, so long as you are consistent with your pull up workouts you’ll not lose any ground.

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