How To Improve Your Pull Ups – Part 3
This is the final phase of my pull up challenge. After you have completed this final 2 week set of workouts you will need to wait 2 days before you put your new pull ups skills to the test.
DAY ONE – 5 REPS
This week you will be performing negative reps again BUT instead of using a step to start you off at the top of the bar you will be starting with your arms stretched and your feet at the bottom. You will do a jump to assist yourself to get to the top of the bar. Remember you need to get your chin above the bar for the rep to count. Don’t cheat yourself.
Once you are at the top of the bar you will perform the negative rep by lowering yourself slowly down to the ground again for 5 counts. Repeat the exercise again for 5 reps total and then rest for 2 minutes or more if needed. Remember the correct form in which you are performing the exercise. This is explained in part one.
Always perform a good warm up which will consist of mobility moves, dynamic foam rolling and activating your upper and mid back muscles (the lats, traps and rhomboids) as well as activating the shoulders and core.
DAY TWO – REST, STRETCH & FOAM ROLL
DAY THREE – 6 REPS
DAY FOUR & FIVE – REST, STRETCH & FOAM ROLL
DAY SIX – 7 REPS
DAY SEVEN – REST, STRETCH & FOAM ROLL
DAY EIGHT – 8 REPS
DAY NINE & TEN – REST, STRETCH & FOAM ROLL
DAY ELEVEN – 9 REPS
DAY TWELVE -REST, STRETCH & FOAM ROLL
DAY THIRTEEN – 10 REPS.
After you have completed the final phase, rest for 2 days. Now you are ready to perform your very first pull up! How many pull ups are you able to do? If you have managed to do your very first pull up but still under 5 reps go back to phase 1 and repeat the workout set which will help you to increase the amount of reps. If you have used this plan to increase your pull ups you should feel an improvement in performance and reps.