PULL FOREST PULL!! - Pullup Hack
With gorilla like grip strength, laser focus, and a determination to get shit done, it's time to kill some pull-ups! Sadly with your best efforts, defeat seemed to take over. A struggle to reach a half of a rep turns into immediate doubt. That once laser-focused mental drive soon dissipates. Many individuals struggle with performing pull-ups. Though very simple, pull-ups are still the greatest feat of upper body strength. So why is it that so many fall short of completing one rep? That same person can bust out rep after rep of lat pulldowns, but still seems to struggle performing strict pull-ups. If you find yourself in this category have no fear friend! I'm going to share with you my two key tricks to building stronger pull-ups. This information is super secret! I'd normally charge 3 easy payments of $39.99 for this content...but I like ya, so you get a pas, for now….(Just kidding).
How to Build Stronger Pull-ups
The first step is to perform a little something called eccentrics. Basically this is the lengthening portion of every exercise where the muscle being worked is moving into it's longest range of motion. By solely focusing on the eccentric portion of an exercise, one is learning to contract and control the muscle tissues throughout the full exercise. Over time this helps build strength, allowing the concentric (contracting) portion of the movement to become easier.
*Reminder! Be mindful of programming eccentric focused exercises. These are very taxing on the nervous system and cause the most micro tears to occur within muscle tissues. Just be aware that the following day there will be more delayed muscle soreness (DOMS). Allow an adequate amount of rest between workouts to let the muscles rebuild and become stronger.
Eccentrics for Pullups:
#1. Start by jumping up to the top position (chest to bar) of the pull-up. As an alternative, you can step on an elevated object to assist in getting into the top position. From there contract every muscle throughout the whole body. This assists in recruiting the maximum amount of muscle fibers.
More muscle fiber engagement = More Strength Output
#2. Lower down contracting and controlling the movement until you reach the bottom position. Once there, reset and go back to step #1.
3 rounds of 4-6 reps is a good place to start
Tempo is the speed of which an exercise is being performed. I'll use the example of an eccentric pull-up with a 4 second tempo. During the lowering (eccentric) portion of the exercise it will take 4 full seconds, from the top position to the bottom, to complete one rep of the exercise. This builds more strength within the pull-up because we are actively exposing the muscle tissues to a longer period of load (weight; example of load - bodyweight) throughout the full range of motion. By slowing down the tempo of an exercise it avoids any faults that may occur within a movement. Over time as strength is built, and you progress towards the concentric/pulling portions of the pull-up, you can play with the length of the tempo.
Example: 4 second tempo pull-up = 4 seconds pulling, 1 second hold at the top, and 4 seconds lowering down.
A 3-4 second tempo is a good place to start. Once mastered, you can progress towards a 6-8 second tempo (super killer! wink emoji*)
That's it! Now you have two easy tools to implement into your programming to get one step closer to banging out stronger pull-ups. Remember, it will take time! As the body adapts to the stimulus, it will heal faster and become stronger. Before you know it, you'll be pumping out pull-ups with the best of 'em!
Writer Bio: John Schaser is a certified health nut...not sure if I should blatantly state that, or why I'm talking in the third person...anyways I am the founder and owner of Health Alchemist. In my spare time I wrestle bears and day dream about being in nature. Check out my instahoochie...I mean Instagram @health_alchemist