Improving your pull ups

[Enigma]

As we all know pull ups - and all variations of - are one of the best upper body builders around. The downside however, is that most people lack the relative strength to perform more than a small handful.

There are two main approaches to overcoming this:

1. You can use a pull ups assist machine, where a counterweight will make it easier for you. Over time the weight is decreased until you are able to perform them on your own. This method works - nothing wrong with it - but I rarely advocate it to anyone. For one reason; I don't believe it's the best, and quickest option...

2. High frequency training [HFT] - this I believe to be the best approach to overcome the pull up issue. Simply put, HFT involves doing one set of maximum reps every day for a number of weeks [between 2-4]. I've used this method, and it works... Quickly! I went from 4 pull ups to 20 in the space of 3 weeks.

The reason is works is fairly simple. The human body is a machine built for adaption; if you place a stress upon it, it has two options, either fight or die. Over the space of a few weeks, your body is forced every day to face the resistance, and therefore adapts to handle it.

So to round this up... If you're not the strongest at pull ups, then give HFT a go. What's there to lose?

[Bugz]

Great advice mate. Pull ups are great for getting that V-Taper which everybody wants and needs for that matter .

One point to make. Dont go doing pull ups everyday forever, HFT is designed to make gains ina relatively short space of time so once you can get a few sets out at 8-12 your good.

Bugz

[nadine]

might have to give that a try, i give everything a go when i go to the gym, but pull ups are just one thing i cant do lol jamie just shows me up when he does them (well obv he'll be stronger) but no matter what i try do to help do them it doesnt work, i dint think the machine that assists with pull ups was doing anything for me so i stopped using it. what do you think would be best for me to do,,, give the machine another try or hft? im not a bodybuilder but i think it might impress my fella if i showed him i actualy focused on being able to do them as he knows i struggle with them..
nadine ;D

[Bugz]

Try HFT to begin with. I dont rate the machines too much, may as well do pulldowns on latt machine!

Bugz

[nadine]

yeah ta ill giv that ago and see what happens =)
nadine

[Bugz]

Go for it . Be persistant.

I have used this in the past few months to really increase my strength to add more muscle. For instance, I was benching say 110kg for 6, then started doing 160kg for 2 at end of session and now 130kg is pretyy easy for reps. Last night was doing 109kg on widegrip pulldown for reps, just 2 weeks ago was only managing 100kg so it goes to show when you push the bar and just go for the next step you make real progress.

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[Enigma]

HFT will be the quickest way of adding numbers to your pull ups, in my opinion. The body is an amazing machine built for adaption.

[Bugz]

It is indeed