How to do more pull-ups

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Pull ups are the hardest of all the bodyweight exercises to perform. If you are new to training you will find them extremely difficult. Unless you are very light in bodyweight or have incredible natural strength you will find it very hard to do a pull up. However do not be discouraged we can help.

If you unable to complete a pull up, simply do the negative version. Stand on a box or bench under the pull up bar and get into the top position, hold this position for a second then slowly lower yourself to the bottom position. This lowering should take approximately eight seconds. Now rest for fifteen seconds and try and perform another rep. Keep doing the reps until you can no longer resist gravity. This could be after two or three reps or as many as ten or more.

After you have performed five workouts in this manner. On the sixth workout you should test yourself to see if you can now perform a conventional pull up.If you are unable to do so or if you can do some conventional pull ups but your total is less than five then you continue with the negative reps. Every workout test yourself to see if you can complete the five reps. Once you can complete five pull ups you can stop doing the negatives and switch to a new routine.

Perform two pull ups then rest ten seconds, perform another two reps then rest ten seconds, continue on this sequence until you are unable to perform both reps. The total amount of repetitions you can perform will go up. Once you reach twenty reps (ten sets) reduce the rest period to five seconds between your two rep sets and continue as before. When can perform twenty reps whilst only resting five seconds between sets you can now switch to more conventional training.

Perform five sets of five reps resting one minute between sets. Once you can complete all the five sets for five reps move to five sets of six reps and continue in this manner until five sets of ten reps is easy. Best of luck and let us know how you get on.

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