How to learn to pull up more than 20 times per set? Worker tips

20 pull-ups are a kind of well-established moral bar for a man, an indicator of physical strength and a reason for pride. In physical education, in the army and in the yard, if you do 20 pull-ups, then they look at you with respect. However, not every guy can fulfill them. Also, at about the level of 20 pull-ups, stagnation begins in the growth of the number of repetitions, which demotivates those who have already mastered the horizontal bar, but want more. We have discussed the tips for increasing the number of pull-ups from the worker Denis Saratov on the Youtube channel of the sports blogger Igor Voitenko.

Perfect pull-up technique

Active hang

It is very important to start pull-ups with active hang ... To do this, strain your back, pull yourself up to the horizontal bar so that the body does not fall through, and the shoulders and trapezium are on the same line. This will engage your back muscles for effective upward movement.

Active Hang

Photo: Still from a video / Igor Voitenko's Youtube channel

Smooth and tense body

To achieve maximum effect, the whole body must work. Your muscles, including your glutes and legs, should be tense and keep your body straight. Thus, all the energy that is in the body will be used for the exercise. Be sure to keep your legs together and strictly perpendicular to the floor, the whole body should form a straight line.

Maximum explosion

Each repetition, make a jerk upward, try to reach the top point as quickly as possible so as not to waste energy slowly pulling yourself to the bar.

Up - exhale, down - inhale

Breathe correctly! Muscles need oxygen, so don't hold your breath while you exercise. Exhale as you dash upwards, while going downwards, inhale. Each rep should be followed by an inhalation and exhalation.

Lower smoothly

If you want to progress in pull-ups, remember that the negative stage of the exercise, when you go down, is just as important as the jerk up ... Lower yourself slowly, feeling muscle tension. Do not drop your body after touching the bar with your chest - it is traumatic and ineffective.

Correct pull-up technique

Photo: istockphoto.com

Pull-up program

In general, the program looks like this:

• Set 1: 90% of your max reps
• Set 2: 2 less pull-ups than the previous set
• Set 3: 2 fewer pull-ups than previous set
• Set 4: 1-2 less pull-ups than the previous set
• 5 approach: nand 1-2 pull-ups are less than in the previous approach
• Set 6: Pullups for maximum reps
• Approach 7: You will need an elastic at the end. Using it again pull-ups to the maximum to hammer muscles

Rest between sets - 2-3 minutes. Workout 3-4 times a week.

Let's say you can pull up with good technique 10 times . In this case, the pull-up program will look like this:

• Set 1: 9 Pullups
• Set 2: 7 Pull-Ups
• Set 3: 5 Pull-Ups
• Set 4: 4 Pullups
• Set 5: 3 Pull-Ups
• Set 6: Pullups for maximum reps
• Set 7: Pull-ups to the maximum with elastic

With the correct and regular execution of the program, in a few weeks you will be able to pull up more than 20 times.