Double your pull ups with these 7 steps
Functional training is really popular right now, and let’s be honest, it’s always been cool to be able to do pull ups. When we ask our clients “which exercises do you want to see progress on?”, the answer nearly always includes pull ups. But they’re also a notoriously difficult exercise to do, let alone progress on.
Whether you can currently just about get your first pull up, or you can already do 6 but you’re now stuck… you’ll need a structured approach to achieving progress on this movement. In this post we will give you a 7 step break down of the different areas you need to focus on, and if you do these consistently, you will see progress.
Practicing this movement just once in the week might not be enough. Increase the training frequency to 2-4 times a week, focussing on different approaches throughout the week.
When focussing on sheer strength, using more sets and less reps is a good place to start. One of your sessions should include 4/5 sets of max reps. If you need a band to achieve a few reps, then do so.
Utilise negative reps. This is when you focus on the downwards part of the movement. You can jump up or use a box to get to the top, then slowly lower yourself with a tempo of about 5 seconds. A 5 x 5 set and rep range is good for this.
Vary the movement. There are different types of pull ups aside from the conventional, such as a narrow grip (chin ups) or underhand grip. These are slightly easier than the conventional pull up, and adding these into your weekly training will help build strength and endurance.
Strengthen your dead hangs and scapula retractions (especially if you’re a complete beginner to pull ups or training in general!). These could be incorporated into your warm ups of training, as an exercise in itself, or as a finisher (for the more advanced).
Support your pull up training with other back exercises like seated rows, dumbbell rows, bent over rows or the lat pull down. These could be done on the same day as your pull ups, or on a separate session.
Record the sessions! To achieve progressive overload, you need to know what you achieved in the previous session and what you’re trying to beat. Every pull up counts! If you go in every week and do the same thing, you’re not challenging your muscles to progress.
If you integrate the above into your training, you could double your pull ups within 8 weeks! Last but not least, we mustn’t forget one of the most crucial elements to becoming a pull up boss…
FUEL! In order to see strength increase you must be eating enough calories! One of the main reasons why girls come to us claiming they’re struggling to see their strength increase is because they’re not fuelling their bodies properly, or consistently. Whether that’s following a plan, tracking, or just being more self aware… aim to be eating at least maintenance calories to see your strength increase and don’t be scared of increasing them if you’re struggling to see progress.
Of course our Femme coaches are just a DM away if you need any further advice. Happy lifting, let us know how you get on!
Tag us in your pull ups with @femme_coaching _