do you want to increase your pull-up strength how about building some muscle and growing bigger
get ready for a full workout aimed at increasing pull-up reps boosting strength and packing on size
let's jump straight into the most effective rep booster weighted training i want you to
choose a load which is challenging for five sets of five reps this workout protocol is
a perfect blend of intensity and volume great for strength and muscle gain we're going with
chin ups because it's easier to standardize the form and lift heavier low rep training is very
beneficial for those looking to increase body weight reps improving neural strength
has an excellent carryover when it comes to endurance especially for calisthenics the actual
weight that you lift doesn't really matter being challenged through a full range of motion does
we're choosing a one to two reps in reserve style to ensure high quality training is maintained over
five sets lastly be sure to use the same weight for sets across next up we're going to move on to
some front lever rowing action rings are preferred because we can keep a tuck position without
smashing into a bar this exercise is genuinely challenging when aiming for a full range of motion
the goal is to pull the hands towards chest level aggressively driving the elbows down and back
rotating the hands from a pronated pull-up to a neutral chin-up also optimizes strength and
sensation front lever rows are most realistic when they're done for low rep ranges incorporating some
high intensity rowing is definitely going to augment pull up progress okay i'm about to
absolutely blow your mind right now you ready the best way to increase reps is to do reps
let's get our numbers in with the classic wide grip pull up we're starting off our bodybuilding
vertical pull segment with the hardest technique first let's continue on to a neutral grip pull
a comparatively easier variation our upper arm and forearm muscles can contribute greater with
this technique the easier grip is offset by accumulated muscle fatigue in practice with
training the difficulty modification will still be challenging and effective do your
best to get quality reps happening this part of the session is what counts and creates change
time to finish up our bodyweight segment trio with the supinated grip most people find chin-ups the
easiest technique this is good because it makes accumulating training volume possible at this
stage in the workout by this point we've done so many reps that your body is going to be forced to
grow and pull up numbers increased using different grips is honestly the perfect training option
injury risk is minimized due to the variety pulling muscles are trained comprehensively
and it's straight-up fun the final homework is the australian pull up
a high stimulus and low fatigue horizontal pull keep consistent form by tensing both the glutes
and the abs while maintaining a plank shape when rowing be sure to let the shoulders relax
at the bottom this allows the back muscles to stretch and it facilitates a full range of motion
the technique otherwise is straightforward what matters is tempo and execution an aggressive pull
on the way up is definitely recommended otherwise just keep it simple and clean with a controlled
negative these form standards are going to set you up for successful muscle growth basic sets
and reps always serve the body well for increased pull-up performance never forget that here's the
full workout consisting of exercise order sets and reps if you want to become strong like a
gymnast and look like a bodybuilder download our calisthenics programs at fitnessfaqs.com
we've got training for all levels from beginner to advanced it's time
to build muscle and master calisthenics with fitness faqs see you next video