Pull-ups are super tough. They’re even more difficult if you perform them correctly. I’ve been working on my back strength for years, and pull-ups remain a weak point in my overall exercise regime. To that end, I think I want to improve my pull-ups, as in, I want to increase how many I can perform without rest.
Now, a pull-up, in the classical sense utilizes an overhand grip of a bar, where you pull your body weight up until your chin is over the bar, and then lower yourself back down to a neutral, hanging position. I’m not talking about chin-ups, muscle-ups, or whatever the CrossFitters are doing with those weird swinging motions. I’m talking about pure control over the muscles in your back and arms as you manoeuvre your weight.
I’ve actually managed to improve my strength over the past year. I had been able to perform roughly four pull-ups without a break, after which I would mix in stop-starts, eccentric movement, and then assistance via a resistance band. You can see this in the Twitter video below.
Pull ups a a weak point of mine that I’m trying to improve and I’m feeling good about how they’re coming along. Trying to fix a problem in my left shoulder too. Here’s a little clip of part of a set (I go on to add a resistance band for extra reps)! pic.twitter.com/zn1nJYX2JP
— Samuel Chandler (@SamuelChandler) August 15, 2020
Now, I’m hitting between eight and 10 pull-ups without needing to release the bar. It still doesn’t sound like much, though, which is why I think additional focus on this movement is my next goal. I would love to reach a point where I can do 20 in a row. This is obviously leaps and bounds ahead of where I am now, and judging by how long it took me to get where I am, I could be looking at another year of work if I manage not to plateau.
Progress update! Feeling pretty good about my pull-ups. Gotta keep pushing forwards. One rep at a time. pic.twitter.com/S1zEyVC67Z
— Samuel Chandler (@SamuelChandler) June 26, 2021
As for actually strengthening my back, I’ve been incorporating a variety of weighted workouts. There are one-armed rows, reengage rows, resistance band squatting-to-standing rows. Basically, any kind of rowing or pulling motion that useless the back (including the rear delt), I am doing.
I’ve also taken to throwing in some weighted pull-ups using my vest. I can only do two or three pull-ups with an additional 12kg, but I figured that at least trains the necessary muscles to lift more while they’re performing the action.
For those of you out there that hit the gym and body build, how do you go about increasing your strength and improving your maximum reps? Do you focus entirely on control and just let the body improve over time? Or is it a matter of eating more and really focusing on improving one pound at a time? While I’m throwing out questions: how are your pull-ups looking?
