River Koh

Tips on how to Increase Reps within your Pull-up Workout

Posted on | November 22, 2012 | Comments Off

The number 1 factor in improving the volume of reps you can complete in your pullup training routine is repetition and regularity.  We will talk about some plateau smashing strategies below, but absolutely nothing is as crucial as repetition and consistency.  If you want to improve the number of pull ups which you are capable of doing then you should do pullups as often as doable.  At the absolute minimum you should complete a pullup workout 3 times per week doing two sets for every workout.  An alternate technique would be to do 1 set of pull-ups six days each week.  Both methods have proven productive it just depends upon how often you are able to finish a pull up workout.  

Finding out Your Rep Range for Your Pull Up Exercise routines

This is influenced by my favorite bodybuilding program.  If you are performing three pull-up exercise routines each week then alternate between pullups and chin ups each workout.  Find the number of repetitions you’ll be able to do for two sets with each set that contain an equal number of repetitions.  For example, in case you can do 6 pullups on your 1st set but only 4 pull-ups on your second set then you need to aim for two sets of five pullups.  This really is your objective for your first pull up training routine.

Your subsequent pullup workout will focus on chin ups.  If you can do 7 chin ups on your 1st set but actually fight to accomplish your sixth rep on the second set then you should shoot for two sets of 6 repetitions.   

Now that you have detected your starting point you will try to improve the amount of repetitions for every single set by one on every training session.  As an example, on your 1st exercise session of the week you nail 5 repetitions of pull ups for both sets.  For your second workout of the week you nail 6 repetitions of chin ups for both sets.  On your third workout you may target 6 repetitions on each sets of pullups and on your forth workout you are going to target 7 repetitions of chin ups on each sets.  

Most newcomers progress rather speedily but eventually progress decelerates. If that occurs, do not be concerned.  Here is how you’ll adjust your workout.  Shoot at 1 further repetition on the very first set.  Then do one less repetition on the second set.  By way of example, if your progress stalls as soon as you’ll be able to complete 8 pull ups for two sets, then aim for 9 pullups on the first set and 8 pullups on the second set.  Then the subsequent pullup exercise session I would shoot for two sets of 9.  

Pull Up Exercise routines and Weight Changes

Your body weight plays an enormous role within the number of pull ups you’ll be able to total and I am surprised that more individuals do not talk about this truth.  You should constantly weigh yourself prior to completing a pull up training session to see just how much weight you’re in fact pulling.  You might be surprised to discover just how much your weight changes from workout to workout.  When you have an exercise session where you were unable to add a repetition, but you weighed in two pounds more than your last workout, do not sweat it too much.  You nonetheless increased the amount of weight you raised for that workout which indicates you are nonetheless making strength gains inside your workouts.  Chances are, should you lose those two pounds just before your subsequent workout you would be able to add a repetition.   I strongly recommend monitoring your weight when performing pull up workouts so that you’ll be able to decide if your inability to improve repetitions may well be the response to some weight gain, and if it is, then you’re still displaying progress inside your workout.  

Also, as briefly mentioned above, you can often instances increase your repetitions just by losing a few pounds.  Should you be stuck in the similar number of reps for a lot more than a week, try losing 5-10 pounds and watch yourself bust by means of your plateau.  Even when you slowly gain that weight back, so long as you are consistent together with your pull-up workouts you will not lose any ground.


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