Pulling up on the bar: equipment and software, types and schemes

Every man wants to be beautiful and strong, and those of the stronger sex, who have taken a firm decision to do it confidently go different routes to its purposeful. Someone buys and uses sports nutrition, someone hires a fitness instructor. But the majority is trying to pump up their muscles and make your body attractive yourself using pull-ups on the horizontal bar of the program.

Pull-ups on the bar to help develop the muscles of the upper part of Tulub and hand pump powerful torso. Thanks to studies significantly improves posture, the back becomes straight. Stretching stimulate the muscles of the body with high load.

Pulling up on the bar: how to learn properly from scratch

For beginners, the most pressing issue is the process of adjusting to the load and the correct training tightening. Many of those who for a long time was not engaged in sports or have a high body mass, can not quite catch up on the bar and one times. Should not despair in this situation. How can teach their calves load for those who have not obtained never catch up?

Initially, you need to use these tips:

1. Beginners need to start to learn to just hang out on the bar.
2. The next stage - the negative descent. What are they and how to make them? Technology is as follows: jump with fear person or use any podstavochki then get a horizontal bar, and then move down only slowly and muscle strength alone. The processing time should be about 5 seconds. This technology helps to pump the muscles of the arms.
3. With negative lowering exercise performed three times a week.
4. During the day the training is carried out 3 - 5 sets (5 repetitions).
5. Classes are to strengthen the arm muscles are held for 2 - 2.5 months.

Next treniruyuschimusya recommended to switch to another workout for proper tightening system. If suddenly it turns out not once catch up, you can use these simple variants of study:

1. Using stool podstavochki legs or with strahovalschikom. Exercising becomes a stool, trying to make the lift, and the top is trying to stay in this position for a few seconds. Repeats 6 - 7 times, gradually adding the delay time on the bar. You need to descend gradually and independently (to pump hands).
2. Insurance with a special rubber. A person that is trained, tied at the waist line sports a wide elastic band. It is attached above the horizontal bar. It helps the tires return to the highest point of pull-ups. In 2 weeks we are allowed to train without a safety net.
3. Pulling "jerks." In the initial stage, it is much easier task. But after a week of this assistance is necessary to abandon and start training under the rules.

Classes are held to strengthen muscle naprotyazhenii half months. Then a transition to a different pulling system for increasing muscle mass.

"From scratch": a unique program for training beginners

The next stage of a month long training. Course light - with a gradual increase in load. Man, even the inexperienced, strictly following the training table, already after a few weeks will be able to do over 20 pull-ups. Table pull-up is as follows:

number approach	week training
1	2	3	4
1	4	5	7	9
2	3	4	6	8
3	3	4	6	9
4	3	5	7	9

Having month training course to fix the result, you need a month just to train. Then the load increases or moves to the expanded programs. There are many different techniques, among which is easy to choose the most suitable for themselves.

exercises options

There is a huge amount of exercise to perform on the bar for people who already have experience of pulling or beginners, they are strictly focused on the training of muscle groups.

"Cor." A special set of exercises called "Cor" is aimed at the development of different muscles of the upper group Tulub. The methodology of the exercise:

• take a starting position (arms down, feet shoulder width apart);
• bounce on the bar and start pulling on the scheme:

Number 1: raise the legs perpendicular to the torso and lower down;

№2: the legs bent at the knees at a right angle and lift;

№3: raise the legs up so that the toes touched the crossbar;

• falls to the ground;
• in this sequence is repeated exercise 5 - 10 times.

"Burpee". This exercise is especially popular with artists from the martial arts and among those who prefer to develop the endurance and increase strength.

Method of implementation:

• performing becomes a horizontal bar in front with his hands;
• feet shoulder width apart;
• squat down (very quickly);
• take abutment arms lying (jump);
• 1 times wrung;
• hold fast return to the "squatted" (only jump);
• repeat (jump abutment lying squeezed);
• Return to the starting position;
• performing intensive pull-ups.

Unique rules proper exercise

Horizontal bar keeps a large number of secrets, knowledge of which in a short time will help to give your body a perfect view. The end result is primarily dependent on the performance of pull-competent form and used grip.

1. The back is slightly caved in and her legs straight when pulling necessarily.
2. Pull-ups are carried out smoothly, muscle strength without using jerks.
3. Take a deep breath, as you exhale pull the body to the horizontal bar.
4. Climb all the way to the bar to touch your chin.
5. Seeking to build muscle - ups are done slowly sinking - fast.
6. To strengthen muscles, build endurance and strength - exercises to do so: the speed of recovery, a slow descent.
7. To achieve maximum flexibility and stretching tendons in the muscles can be at such a pattern: a sharp rise, a rapid descent, at intervals of up to ten seconds of free sagging.
8. Down from a horizontal bar need to gently put your feet on the ground, without a jump.

Experts recommend that each system for pull-ups to use not more than one month. Subsequently alternation everyday recommended procedures.

variety of pull-ups

1. "Reverse grip" - lighter in the performance. potholders technique is as follows: the hands and fingers of the hand "go" on you. Types hand arrangement, as in the "direct enough" narrow, medium and wide. The performance of the tightening results in harnessing the biceps, pectoralis major and biceps. When pulling up with a wide arrangement of hands there is an intensive growth of the latissimus dorsi muscle.
2. "Parallel". Hands on the bar are fixed as follows: palms of both hands are turned to the body.
3. "The direct grip". Technology implementation is as follows: hand brush placed trainee back side, that is moving away from you. Kinds:

• narrow (the hands are strictly the width of the shoulder girdle)
• Intermediate (fixed arm approximately 10 cm wider shoulder)
• wide (the maximum distance is created between the hands).

1. "Oppositely or mixed" - the palm of one hand trainee turned to face themselves, but on the other - palm facing away from him.

muscle groups that train pulling

Horizontal bar - simple sports equipment, regular exercise which ensure intensive pump 6 muscle groups. Specifically which muscles are working hard as a result of tightening depends entirely on the grip arms and variety of exercise.

1. Shoulder, pectoral muscles are developed with the average of only the direct-grip.
2. Reverse (Intermediate) grip - allows you to load the back, chest, and the muscles of the forearm and shoulder.
3. when seized upon exercise narrow and straight - can develop lat (it down), gear and shoulder.
4. Narrow grip and a reverse - contributes to the intensive development of the back muscles (right lower beams) and the biceps.
5. Vocabulary for pull-up using a wide grip, contribute to the expansion of the back.
6. Wide grip with stops at lifting his head - loaded muscles trapezius, rhomboids, latissimus and spinal extensors.
7. Wide grip with tilted head down to his chest - make the press and the upper lat.
8. Neutral or Parallel grip - heavily loaded triceps, shoulder and serratus.

If the trainee can already do on the bar full tightening, the negative lowering technique is used for the purpose of progresirovaniya process. It is important to remember that standards for pull-ups each selected individually, do not need to hurry to break records, to conduct systematic training.

Before starting an exercise on the bar you must remember a few rules:

1. 10 - 15 minute cardiac workout before training.

• fast walk;
• rope;
• squats;
• jumping on the spot;
• tilts the neck and torso;
• jogging (on the spot).

1. 3 - 5 minute warm-up for the hands:

• rotation circle wrists (in opposite directions);
• stretch your fingers and hands;
• rotation elbows.

Important: conducting exercises to prepare necessary to carry out breath control: start - inhale, exhale - starting position.

1. Stretching. Avoid muscle pain after exercise can help some of the exercises. Perform their allowed only immediately after the warm-up or the so-called preparatory phase directly before training.

• Stretching the wrists and forearms done so: bend (the elbow) hands alternately start behind his head (resistance);
• tilt your head to her chest, her hands crossed in the lock, his hands stretched in front of him, palms turn out as much as possible to try and pull the arms forward - so stretch the neck muscles;
• bent one arm (elbow) is raised above the head, and using the other to do spin from the floor (and then change hands) - so stretch the muscles of the shoulder girdle;
• pectoral muscles are stretched so easy: behind infest hands and engage in the lock, slightly leaning forward, without bending take up arms;
• Raise your hands, the one to reach out to the blade by means of the opposite (repeated alternately) - for stretching muscles in the arms;
• stretch the neck muscles as much as possible to help a unique exercise: chin lowered to his chest, his head leaning toward not taking his chin, and then to lay down my head on his shoulder, not raising it.

1. Proper diet. In order to increase muscle mass food should contain a maximum of protein and low glucose.
2. Post-Workout Recovery. After each load muscle necessary to help recover more quickly, and as soon as possible to dial the desired weight. For this purpose, as a rule, the training should end with muscle stretching.

Muscle building: proper conduct of exercises on the horizontal bar

Any program of pull-ups on the bar is calculated on the category of people according to physical fitness. Perform it according to the rules and guidelines - it means to achieve the desired result quickly.

1. "Various visy". Exercises are conducted as follows: trainee clings to the upper horizontal bar grip and hold as you can.

   If both do leg lifts in a vise - pumped even further and abdominal muscles. This exercise is possible with the use of a rope or towel thrown over a horizontal bar. Pull-ups are carried out holding the fabric. In the initial position when Wiese knuckles facing forward, and under stress should look up.

2. "Pulling up on your toes." Technique of the exercise: the trainee holds on to a horizontal bar just your fingers. Bending the fingers rises the weight of his own body. It is important to remember that in order to avoid injury exercise is done slowly, it is prohibited to shift the burden to the muscles on the tendon. The approach is carried out at least 8 repetitions.

What makes the method and the use of pull-ups

• Training for a specific program promotes typesetting muscle mass, giving more flexibility to joints, the acquisition of a beautiful body of the relief, the strengthening of tendons.
• there is intensive training 6 groups of muscles (pectorals, latissimus dorsi muscle, abdominal muscles, brachialis and forearm muscles, shoulder, biceps).
• pull-ups on a training programe help to reduce manifestations of scoliosis and degenerative disc disease, and this benefits the spine.
• known training programs are easily performed at home.

Determine your level of training and choose the appropriate program will pre-testing. I held it like this: do the strength and capabilities, multiple pull-ups on the bar. If the result is:

• up to 6 times - only preparatory program;
• 7 - 12 times - is used to train the initial level of the program;
• more than 13 times - the advanced level.

Simple exercises and conducted test is the ability to choose the right person on their own program for training. Taking achieve their own level as a basis for passing the preparatory phase, it is allowed to begin work on the bar. Start each program recommends carrying out no more than 3 workouts per week. Between training unloading day, so the body does not overexert.

Program for employment "of 25 pull-ups in 6 weeks"

Pull-ups on the bar "25" is designed for 3 times a week. pull-up complex by this method allows you to follow clear instructions from the ground up to achieve the entry level. Important recommendations:

• strictly keep equipment hand position;
• mandatory compliance breathing techniques;
• Unforgettable vacation between sets (1 - 2 minutes);
• do not rush and remember - the goal is attainable if the magic number to divide into smaller segments (for example, 5);
• deliver and perform the task of 1.5 months at 25 pull-ups.

training table

A week	number of approaches	The number of pull-up approach
1	5	1 – 2
2	5	2 – 3
3	5	2 – 4
4	5	3 – 6
5	5	3 – 7
6	5	4 – 10

It is important to remember that at the end of the sixth week of the program is necessary to make 2 - 3 days of rest, drink plenty of fluids and eat well to be ready for the next phase of training.

"50 pull-ups": a unique program for endurance

And so, if you managed to achieve this goal for 6 weeks, then it has to perform more than 25 pull-ups - you can retest and begin to develop the training program for advanced level. They are carried through 9 approaches and rest between them should be at least 3 - 5 min.

Table detailed scheme workout:

An approach	quantitative pull-ups
I	16 — 18 — 15 — 15 — 17
II	16 — 20 — 16 — 16 — 19
III	17 — 21 — 16 — 16 — 20
IV	17 — 22 — 71 — 17 — 22
V	18 — 23 — 18 — 18 — 22
VI	19 — 25 — 18 — 18 — 24
VII	19 — 26 — 18 — 18 — 25
VIII	19 — 27 — 19 — 19 — 26
IX	20 — 28 — 20 — 20 — 28

Achieved success in the 30 pull-ups - go to this training:

An approach	quantitative pull-ups
I	20 — 25 — 19 — 19 — 23
II	22 — 25 — 21 — 21 — 25
III	23 — 25 — 23 — 23 — 25
IV	24 — 27 — 24 — 24 — 26
V	25 — 28 — 24 — 24 — 27
VI	25 — 29 — 25 — 25 — 28
VII	26 — 29 — 25 — 25 — 29
VIII	26 — 30 — 26 — 26 — 30
IX	26 — 32 — 26 — 26 — 32

Reached milestone of 35 pull-ups, the following scheme:

An approach	quantitative pull-ups
I	23 — 27 — 22 — 22 — 26
II	24 — 28 — 24 — 24 — 28
III	25 — 29 — 24 — 24 — 29
IV	26 — 30 — 25 — 25 — 30
V	26 — 31 — 25 — 25 — 31
VI	26 — 31 — 26 — 26 — 31
VII	27 — 31 — 26 — 26 — 32
VIII	28 — 32 — 26 — 26 — 32
IX	28 — 34 — 27 — 27 — 34

The last task to achieve target of 50:

An approach	quantitative pull-ups
I	25 — 28 — 24 — 24 — 26
II	25 — 29 — 25 — 25 — 28
III	25 — 30 — 25 — 25 — 29
IV	26 — 31 — 25 — 25 — 31
V	26 — 32 — 26 — 26 — 31
VI	27 — 32 — 26 — 26 — 32
VII	27 — 34 — 26 — 26 — 33
VIII	28 — 34 — 26 — 26 — 34
IX	29 — 35 — 27 — 26 — 35

pull-up program for advanced level is rather complicated. And if you need the number can not be reached or achieved with great difficulty, the experts recommend a second six-week course for entry level.

additional recommendations

For those who are trying to improve the quality of training and increase the number of pull-ups, you must adhere to the following guidelines:

• exercise carried out when an athlete feels healthy;
• mandatory breaks between sets;
• the most correct technique;
• muscle development occurs faster when the training carried out on a thick horizontal bar;
• reasonable and a gradual increase in load;
• proper breathing during exercise - and deeply;
• it makes no sense to engage in on a daily basis - the muscles need to recover and relax.

Pull-ups: work program for 2 weeks

Learn to catch up on the bar many times in a single approach is not difficult, you need only right and train hard. To do this, you need to work scheme. Experts recommend the use of two popular training methods and the calculated they are for initial training of athletes. The first method is called "Reverse progression." At 14 days of classes is as follows:

training day	number of approaches	Number of pull-ups
1	6	5 – 4 – 3 – 2 – 1 – 1
2	6	6 – 5 – 4 – 3 – 2 – 1
3	6	7 – 6 – 5 – 4 – 3 – 2
4	6	7 – 6 – 5 – 4 – 3 – 3
5	6	8 – 7 – 6 – 5 – 4 – 4
6	6	8 – 7 – 6 – 5 – 5 – 5
7	output
8	6	5 – 4 – 3 – 2 – 1 – 1
9	6	6 – 5 – 4 – 3 – 2 – 1
10	6	7 – 6 – 5 – 4 – 3 – 2
11	6	7 – 6 – 5 – 4 – 3 – 3
12	6	8 – 7 – 6 – 5 – 4 – 4
13	6	8 – 7 – 6 – 5 – 5 – 5
14	output

The second widely used scheme of pull-ups on the bar - it's "forward progression". The scheme is as follows:

training day	number of approaches	Number of pull-ups
1	3	5 – 5 – 5
2	3	6 – 6 – 6
3	3	6 – 6 – 6
4	3	7 – 7 – 7
5	3	7 – 7 – 7
6	3	8 – 8 – 8
7	Output
8	3	5 – 5 – 5
9	3	6 – 6 – 6
10	3	6 – 6 – 6
11	3	7 – 7 – 7
12	3	7 – 7 – 7
13	3	8 – 8 – 8
14	Output

"Common-restorative" pull-up circuit

Training for this procedure are calculated and forwarded to beginners in a gradual increase in the amount of pull-ups on the bar for one approach to enhance skeletal muscle. Pulling up on the bar training program for 30 weeks, one of the particularly difficult, but doable. The best option is considered chetyrehrazovoe training per week (2X training heavy duty and 2 times a lite).

The sequence is not critical. When the endurance and physical training low just performed a smaller number of approaches and increase the rest period. Table increase pull-up is as follows:

A week	1	2	3	4	5	6	7	8	9	10	11	12	13	14	15	16	17	18	18	20	21	22	23	24	25	26	27	28	29	30
1 approach	6	7	8	8	9	10	10	11	12	12	13	14	14	15	16	16	17	18	18	19	20	20	21	22	22	23	24	24	25	26
approach 2	5	6	6	7	7	7	8	8	8	9	9	9	10	10	10	11	11	11	12	12	12	13	13	13	14	14	14	15	15	15
approach 3	5	5	5	5	6	6	6	7	7	7	8	8	8	9	9	9	10	10	10	11	11	11	12	12	12	13	13	13	14	14
4 approach	4	4	5	5	5	6	6	6	7	7	7	8	8	8	9	9	9	10	10	10	11	11	11	12	12	12	13	13	13	14
5 approach	3	4	4	5	5	5	6	6	6	7	7	7	8	8	8	9	9	9	10	10	10	11	11	11	12	12	12	13	13	13
Total	23	26	28	30	32	34	36	38	40	42	44	46	48	50	52	54	56	58	60	62	64	66	68	70	72	74	76	78	80	82

Contraindications to pull-ups

Absolutely contraindicated exercises on the horizontal bar in degenerative changes in the spine:

• curvature (scoliosis) of the spine II - IV degree;
• in the case of vertebral disc protrusion;
• in the presence of a herniated disc.

Training on the bar or the bar with proper conduct and compliance with all recommendations allow to work practically all muscle groups. It promotes the formation of a beautiful silhouette sports, improves health, strength gains and endurance.

Driving pull-ups on the bar for muscle growth

Training on the bar - it is the most simple and at the same time the most effective way to give relief body.
In this paper, we shall sound the basic rules of training on a horizontal bar in the home - and you will be able to perform pull-ups with the greatest benefit for the figure and well-being.

The three basic rules of the exercises on a crossbeam

• Regularity
• Compliance with competent technology
• proper breathing

Of course, the first time you are unlikely to succeed to catch up properly - and it has a number of very specific reasons. Below we call factors that may hinder the effectiveness of lessons on the crossbar.
Overweight. From a technical point of view, pulling - is to overcome the athlete's own body weight. With the help of training on the bar, you can find out how much muscle development corresponds to the mass. If you can perform the minimum number of repetitions, or not at all prepared for such loads, you should definitely choose for themselves the weight loss program.

However, this does not mean that you should starve: quite the contrary, you can and should eat high-calorie food, but - with a large predominance of protein. In this way you will increase muscle mass and excess fat will melt before our eyes.
Speaking of muscle mass. In workout on the bar often has a very specific goal. This desire to increase muscle and get the body expressed relief.
If you too want an athletic, our further recommendations certainly be useful to you.

The following table provides the most effective pull-up circuit on the bar for muscle growth. And here are some rules of effective training:

• Performing lifting the torso, not swing your body. The meaning of this exercise is to involve not inertia, and muscle strength
• During tightening, observe proper breathing. Breathing must be constantly, delaying air. Lack of oxygen, firstly, can cause dizziness and even fainting, and secondly, no optimal the amount of oxygen you do not succeed to mobilize the power of the muscle groups that are utilized in the process of pull

Proper breathing during exercise should be as follows: when the body falls, breathe out when lifted - breath. Breath should be deep enough - and end only at the time when your body will be located over the bar.

This scheme is designed to thirty weeks. Using its data, you will be able to optimally increase the number of lifts of the body, carried out in one go. As a result of this exercise, performed with a gradual increase of the load, you can get a beautiful, athletic body. Within fifteen weeks, you'll catch up 82 times, breaking them down by only five approaches!
Note that daily training approach is more professional athletes, but even for them is required one day off a week. As for beginners, they can catch up the next day - because muscles grow during rest.
It is also recommended to novice athletes not five approaches, three or four, depending on the level of training.
But if you have long begun to engage on the bar, and you want to increase the effectiveness of their pull-ups, it's hard to come up with something useful of this scheme. If your day begins with physical exercises, you certainly vigorous, hardy, well composed and full of energy. And you can only envy!

To minimize the risk of injury as a result of pull-ups, refer to the training of safety rules:

• Grasp the horizontal bar correctly, ie. E. put your hands correctly. The thumb should bow below the crossbar. Before you begin to catch up, you must ensure the reliability of grip
• Proceeding with the approaches can be only after the warm-up. The fact that the heated muscle fibers are more resistant to injury
• If you are still overdone, and gain muscle stretching, then take a break for at least seven days (This is the minimum period of rehabilitation of muscle tissue)

Which muscles actually develop with the help of pull-ups:

• breast
• lat
• forearms
• biceps
• shoulder

Edge of using pull-ups you will surely get rid of the stomach and released to develop a relief press cubes.

About how important it is gradually complicate approaches, we have already said. But before you start to hone skills of pull-ups, you should also familiarize yourself with different types of grips.
Enough divided into forward and reverse, as well as the wide, medium and narrow. Varying types of grip each day, you will be able to achieve greater efficiency of pull-ups. The fact is that each type of grip is responsible for the development of certain muscle groups. The narrower grip, the greater the burden falls on the chest. And in order to actively work through the back, fix the brush at a distance greater than the width of your shoulders.

Three types of pull-ups

• Classic. Palm grasping the bar top, brush exceed the width of the shoulders approximately ten centimeters. Raising the body to perform in this way is easiest, so everyone who is planning to train from scratch, it is recommended to be sure to take note of its
• neutral. Lifting the cabinet must have the special parallel bars spaced thirty to forty centimeters apart. This type of pull-ups are also called parallel. It allows you to work out strenuously latissimus dorsi - especially their lower divisions. Perform body lifting to failure, to prevent the development of muscle adaptation
• inverse. Before you embrace the crossbar, turn the palms to the body. Thus you will be able to catch him from the bottom rungs. Brushes should be located at a distance slightly smaller than the width of your shoulders. As a result, reverse grip lifting body muscle groups worked intensively disposed in the thorax

Another important rule that can improve the efficiency of pull-ups. Never jump on the bar! Horizontal bar arrangement should be such that you can reach him, standing on tiptoe.

Otherwise you cause it to lose breath and expend excess energy.
Jump off the crossbar is also impossible! The descent should be smooth. And its duration should be equal to the duration of lift.
Also be sure to make a break between sets. Not less than two or three minutes - to rest the muscles and normalize the breathing frequency.
If you are just starting to exercise, and you find it difficult to deal with its own weight, then do the exercise on the floor of the amplitude. Stand on a stool and hang on the crossbar in such a way as if you have already completed the rise housing. You will only gradually move downward with the correct breathing technique.

We hope that our article has been helpful to you. We wish you an effective workout and great results!

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Training of explosive strength

Ways to learn a lot to catch up a great many times there, I will share with you just one of the options that load me and 713 of my students (yes, I am by those who are able to teach to catch up to 30 times, for this, I have even a single black notebook). One of the ideas that I want to offer you will be to develop a great force for the implementation of the first 10 repetitions. Then, when you go to do 30KU, the first 10 will fly at all unbeknownst to you.

As usual, everyone is doing pull-ups? As usual count the pull? Chin over the horizontal bar. Right? And, certainly, when you're thinking about how to learn to do 30 repetitions, you, too, thought it is about these pull-ups. It is unlikely that you would like to learn to do 30 pull-ups to the abdomen, Hannibal.

It seems today just was not your day, man. Because your task №1 - learn to do 10 pull-ups so high. Naturally with the area, what a stupid question? Well, if you absolutely can not with the area, then at least with the legs bent at the knees, raised to an angle of 90 degrees. We'll have to do more and pumping your press, apparently, but it is somehow another time. What is so special training is explosive power? There are two important points - firstly, you should try to catch up as high as possible, you should try to pull the bar to your pelvis, you should try to hit on the quadriceps horizontal bar! This will be an indication that you do pull-ups is high enough as it is necessary. Second, the rest between sets should be large enough for 5-7 minutes, no less. Because of your body, such approaches - a lot of stress, and you must be fresh enough to give all the best to them at 100%! Oh yeah, I almost forgot, you have to do 10 sets, each for a maximum! Thus it is necessary to ensure that they were pulling it high (at least until the chest), not zakidyvaniya chin! HINT! You can perform these neutral grip pull-ups, so it will be easier to fly up, because the work will be more turned back and biceps!

Train strength SLOW

Next training scheme will be the exact opposite of the previous one, but you do them will together in one workout, because they are opposites attract each other like yin and yang.

What is so special training is SLOW force? Here also there are two important points. Firstly, you must also strive to catch up as high as possible, rather than simply raise the chin over the horizontal bar. Second, you need to perform tightening underlined slowly rising up to 5 seconds and falling down for 5 seconds. Such a slow pull-ups you have to do 10 sets of 5 reps with the rest in the region of 5-7 minutes. It is unlikely that you will do it, if you will rest less, because doing pull-ups at this rate provides the main focus to practice neuromuscular communication, which is very useful to you when you will finish your last repetition in the approaches maximum!

The secret masters of the horizontal bar

Well, now it's time to learn the secrets of one of the greatest masters of all the horizontal bar for you that they zealously guarded for thousands of years, but I tell you today, and absolutely is free. I will say more, all the most important and useful information in this world there is always distributed free of charge. It's just trying to foist slag and sell expensive. So, the lyrics, but this hack to death on your nose. 5 sets method - this is the name a secret method to increase the number of pull-ups as soon as possible. What is its essence read below.

Method 5 sets

5 sets of pull-ups on the bar at the maximum in each set with the rest 4-3-2-1 minutes respectively. Your task is laid out on a maximum (!) In each set, and at the same time increase the amount of training to training. Otherwise, this program will not work.

Whatever was written in those of your Internet - the only way to reach a large number of pull-ups - this workout to the max and increase training volume and training intensity. Bam, Bam, Bam, this method is one shot kills three birds with one stone at once. Firstly, you have to give all the best to the maximum, not only the first but also in all other approaches.

But at the same time it is a question of the maximum non-stop. While you can perform pull-ups in a uniform pace - do. Once you can no longer and you need a little hang to grind out of himself more repetition - doing 1-2 pull-up and climb down. To learn how to catch up to 30 times - you have to learn a lot to catch up without stopping. The only way. When will you catch up to 25 times without stopping, you will achieve easily the remaining 5 repetitions on Ones. But you need to learn to do the 25 non-stop! Secondly, from workout to workout you will increase the number of reps done in each set. Of course you will be difficult to put on the first approach because it is your maximum (at least it should be them!), But add 3, 4 or 5 - more than real. And I want you to do it and not whine like a little girl about something that's hard for you and you hurt the handle! At least 1, at least 2 repetition if you add a few approaches - it will be a good stimulus for growth! Third, due to the reduction of rest periods as we move to the fifth approach, we maintain the intensity. Fatigue increases, stress builds up, muscles become clogged in hlaminu, and this is exactly what you need to get results! Simple and effective! This is the latest powerful scheme to date, after which you can proceed with a clear conscience to ...

Hitch

In this program, I will be more than kind to you, so hitch is more like a hitch, rather than murder.

5 sets of 10 pull-ups Australian to touch the bar feeding.

conclusion

This program involves 2-3 sessions per week (each workout you have to complete the entire program entirely), depending on your level of training and how well you will be laid out on classes. Overall, if you are now you can catch 15-20 times the net, then a month should be able to do 25-30, and after 2 months 30 should blame only way to go, and 20 do in any condition.

https://workout.su/articles/800-programma-30-podtjagivanij-na-turnike-za-mesjac

morning training

Every morning follow three sets of push-ups on the maximum. Push-ups - one of the best exercises for strengthening of muscles of the shoulder girdle. Major Armstrong described his morning training as follows:

"After the rise of the first set I was doing push-ups on the deck. Then I went to the bathroom and brush up. Then, again returning to the deck and a second set of push-ups performed, and then again go to the bathroom to shave. After shaving, he returned to the cabin and there performing the third set of push-ups. Finally woke up after all the approaches I took a relaxing shower. "

This exercise to be performed every day in the morning. Since most of us have the goal takes a minimum of about 4 weeks, during which time you will see that this Morning exercise is fairly simple to get into the habit, or at least begin to appreciate the longer morning shower. We recommend to carry out this exercise on a daily basis, it will help you to adapt to the training program.

The training program

Now comes the main part of the training program. I recommend that you begin to catch up at least 3-4 hours after the morning push-ups. The program is conditionally divided into 5 training days (Monday through Friday). During the weekend (Saturday and Sunday), be sure to take a break from training. During the week it is very important not to skip training days. And finally, do pull-ups - is more important than doing push-ups (if part of the day you still have to miss out on any reason).

The program is specifically designed to improve performance in a particular exercise - Pulling up on the bar. Also, this program can be used for pull-up different enough. Effectiveness depends on the quality of the exercises, number of repetitions does not matter. You should strive to perfect the technique on each repetition. Do not kid yourself.

Day 1

Five sets of pull-ups at the maximum. Breaks between sets 90 seconds. Do not worry about the number of repetitions, make every effort in each approach. You will see that in the last two sets to be able to do more reps.

day 2

"Pyramid". Start with one repetition and work up to maximum when the next approach will not be able to make the right amount of pull-ups. After that, rest 60 seconds and take another approach to the maximum. rest time after each set - 10 seconds for each repetition performed in approach. That is, if the approach was 2 pull-ups, after his vacation - 20 seconds, and if 3 - 30, and so on.

day 3

From this day forward you will train with the help of so-called "training sets".

Training Sets:

In order to determine your "Training set"You have to experiment a bit. "Training Set" - a certain fixed number of repetitions. One person may be 5 reps in the training set, the other more or less, etc. number repetitions in your "training set" should be such that you can perform with that 9 sets amount.

Let's say you can do 9 sets of 5 reps. So in your "training set" - 5 repetitions. If you can more, increase the amount if the latter approach can not perform the required amount - decreases. The idea is that all the approaches to do the same amount of reps. The best indicator of the number of repetitions in the "training set" - Day 4. If you have successfully completed Day 3, try adding 1 to the repetition of "training Setu" on Day 4. Now, if on Day 4 you will be able to perform more than 9 sets - add one more repetition.

Important not to change the number of repetitions in the "training set" during the day. If you become very hard, still do not lower the number of repetitions.

9 your sets will be divided into 3 types of pull-up 3 set wide grip, 3 sets and middle grip 3 sets narrow lower grip. Rest after each set - no more than 60 seconds.

day 4

Make the maximum possible number of "training sets". That is, if the previous day did you do 9 sets, and now have to make the maximum number of sets, changing the grip every 3 approach. Rest between sets - 60 seconds. You should do sets until enough strength to complete a full "training set". Prepare to be that this will be the longest day of training during the week. If you make more than 9 "training sets" Today, the next week, add 1 rep at all "training sets" that you do.

day 5

Repeat the day that you show the most difficult of the previous four.

Finally

This program works great for those who have a desire to increase the number of pull-ups in the approach. If you want to achieve the effect - to practice regularly. In the first few weeks, you may find that you get to do fewer reps. This is a normal reaction of the body, overtraining. Keep up the good work and the number of repetitions will go up. If you do pull-ups on a maximum of 12-15 in the approach, the program will take you about 4 weeks, at the end you will be able to catch up to 20 times per set.

https://workout.su/articles/299-programma-podtjagivanij-ljuisa-armstronga