In today’s natural bodybuilding video blog, I cover with my good friend Rodzilla how to build up strength to do pull-ups.
How To Build Up Strength To Do Pull-Ups With Hugo & Rodzilla
A lot of people stay away from pull-ups as they cannot do them at the beginning. In fact, I remember when I was an overwight little boy and at physical education class the coach would stick me at the pull-up bar and I would just hang there clueless as there was no way I could pull myself up.
There are many ways however that you can train yourself in order to have the strength to do the pull-ups.
If You Are Just Getting Started With Bodybuilding Training
In this case, I suggest starting out with the pull-down machine. The pull-down machine simulates the pull-up movement. It is not as effective of course since with the pull-up you are moving your body through space. Therefore, you need to activate many more muscle fibers during the pull-up than you need to with the pull-downs. I suggest doing:
Wide Grip Pull-downs
Close Reverse Grip Pull-downs
Neutral Grip Pull-downs
Spend 6 months working with the pull-down machine in order to learn how to activate your back muscles and grow strength in this area.
What To Do After 6 Months Of Doing Pull-Downs?
At this point you should be able to do at least 1 pull-up and thus, you can graduate to the smith machine. You will set the smith machine bar at the highest level and then you will use your feet in order to self spot yourself once you cannot perform any more pull-up repetitions on your own. In this manner, you will be able to do as many pull-ups as you want and you will be able to self-regulate how much assistance to give yourself.
What About The Chin Assist (Or Gravitron) Machine?
If the gym has this machine, instead of starting with the pull-down I would start with this machine instead as there is nothing better than training the body to move through space from the beginning. The way that this machine works is that you can select the amount of weight that will assist you on the way up. As you get stronger, you will use less weight to perform your repetitions. This is the best way to learn how to do pull-ups.
Be patient and consistent. If you persevere, your pull-up strength will grow and your back muscles as well. In my opinion, pull-ups are the king of back exercises. Learn how to do these and a wide, thick and powerful back will be yours in no time.
I hope that you found this video blog useful.
Until next time, take care and train hard!