5 Successful Hacks for Increasing Your Pull-Up Reps Getting better at pull-ups is not as simple a process. Look no further for five techniques to pull-up faster:
Consistent Practice
Pull-ups are a skill, one that needs to be practiced regularly. Consider adding pull-ups to your workout routine 2-3 times a week instead.pullups (ad) Over time, this will help make muscle memory and build strength. Also, make sure that you incorporate other additional variations into your training such as scapular pull-ups and banded pull- ups to focus on different muscle groups involved in the movement.
Focus on Fat Loss
Getting body fat levels down can be one of the biggest improvements to pull-ups that most people will ever achieve. The lighter your body weight, the more reps you are able to do in a specific exercise when it is being performed and good nutrition after training allows for optimal levels of fat burning while maintaining muscle mass.
Implement Negatives and Holds
If you cannot yet do a full pull-up, begin by doing negative pull-ups (the lowering part of movement). Shoot for descending very slowly, taking up to 30 seconds. In addition, doing holds at the very top of a pull can work wonders to get strong in those muscles used during that upper portion.
Strengthen Your Grip
ExerciseYour grip is extremely important when doing a pull-up and it does affects the pull up performans. Include deadlifts and farmer’s walks in your workout if you want to get a strong grip. Even if you go a grip width wider than shoulder-width it gets even more muscle fibers involved, which is going to benefit performance.
Add Weighted Pull-Ups
Once you can do multiple bodyweight pull-ups with ease, then start adding weight by way of a dip belt or vest. Get a 2.5-5 lb one if you are just beginning and increase weights as your strength increases By forcing progressive overload, you will build the strength needed to push your rep count higher.
So, using these tricks in your training would favor you to reach a new level of pull ups and upper body strength.