Wanting to improve my pullups
Hey guys, I'm going to the gym later on this afternoon and I'm wanting some workouts to add to my routine so that I can increase my pullups. This is mainly because all of my friends are in the corps, and even though I may best them in pushup competitions, they kick my arse in pullups. I'll post my back and bicep, as well as shoulder,trap, and forearm workout down below.
Back and Biceps Workout
Deadlifts 4 sets of 5 to 10 reps
Pull ups/Weighted Pull Ups 3 sets of 6 to 15 reps
Seated Pull-Downs - 3 sets of 6 to 12 reps
Dumbbell Rows 3 sets of 6 to 15 reps
Back Extensions 3 sets of 8 to 15 reps
Seated Cable Rows 3 sets of 6 to 12 reps
Barbell Curls 3 sets of 6 to 12 reps
Seated Curls - 3 sets of 6 to 12 reps
Concentration Curls 3 sets of 6 to 12 reps
Face Pulls - 3 Sets of 6 to 12 reps
Shoulders, Traps and Forearms Workout
Military Press 4 sets of 6 to 12 reps
Seated Arnold Press 3 sets of 6 to 12 reps
Seated Cable Press - 3 sets of 8 to 15 reps
Power Side Laterals 3 sets of 8 to 15 reps
Reverse Cable laterals 3 sets of 8 to 15 reps
Power Shrugs 3 sets of 5 to 10 reps
Wrist Curl Over Bench 2 sets of 10 to 20 reps
Static Barbell Hold 2 sets for maximum time
It is basically a modified 3 Month Muscle Building workout. Perhaps including pullups 3 times a week would give me the results I'm looking for? Any advice would be greatly appreciated!
The best thing to improve pull ups is to do more pull ups. You can do negatives once you've reached failure by jumping up to the top of the motioin and lowering yourself as slowly as possible.
Pull ups with bodyweight are also low stress on your body and CNS so you can throw some into your other weekly sessions.
Here is an approach I used back in the day.
One possible way of adding extra pullups into your routine is to superset them with military press and/or bench press. Basically do a set of military press, then immediately turn around and do some (unweighted) pull-ups. This has the added benefit of helping keep your shoulder stable as well as increasing your pullup count.
Thanks for the advice everyone. I'm going to try adding them to what I'm currently doing, and I'll keep you guys posted on progress.
Synaptic facilitation (Greasing the groove) -Pavel Tsatsouline
Doing frequent, non-exhaustive sets of a specific exercise to strengthen the nerve pathway.
You basically hang a door way pull up bar in your house and do a set of pull ups every time you walk into the living room (or wherever you pass).
Grease the Groove for Strength | The Human Machine
Thanks dude. I'm going out of town this week, so I'll pick one up when I get back.
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