How to Get Your First Pull-up! (Pull-up Program Included!)
Vložit
- čas přidán 12. 07. 2024
- What's up, Achievers?! Lauren here, and today we're talking about how to get your first pull-up! We also included a pull-up program down below to help you get your first one!
In this video, I go over how to set yourself up for band assisted pull-ups, special technique tips, as well as some advice on frequency and consistency.
You can find the podcast episode we reference here: achievingfitness.podiant.co/e...
As for the "first pull-up program", here it is written down:
Use a band you can perform 8 reps with. We like Perform Better superbands. We recommend getting a 1 3/4in, 1 1/8in, 3/4in, 1/2in if possible! Add in a 1in and 1/4in if you really want the full set!
Use a band you can get 8 reps with, but start at 5 reps. Ideally, this should be performed 2-3 times per week.
Week 1: 3 sets of 5
Week 2: 4 sets of 5
Week 3: 5 sets of 5
Week 4: 3 sets of 6 (deload)
Week 5: 4 sets of 6
Week 6: 5 sets of 6
Week 7: 3 sets of 7 (deload)
Week 8: 4 sets of 7
Week 9: 5 sets of 7
Week 10: 3 sets of 8 (deload0
Week 11: 4 sets of 8
Week 12: 5 sets of 8
Go down a band size (from 1 3/4in to 1 1/8in for example)
Week 13: 3 sets of 5 with the new band
Rinse and repeat!
As you can see, each drop in band size takes about 12 weeks or so. This is an extremely conservative approach, but we promise you it works! It's way better and much more enjoyable to progress week in and week out as opposed to jumping a band size or two early, plateauing, getting frustrated, and then starting over or giving up. You'll get your first pull-up, just trust the process!
We hope this video helped you out! Let us know if you have any questions in the comment section below and until next time, sweat out; happiness in!
Lauren and Jason
P.S. For a list of free resources as well as more information about our virtual training services, check out www.achievefitnessboston.com/...
Instagram: @achievefitnessboston
Podcast: achievingfitness.podiant.co/ - Sport
Great tips on pull ups and thanks for including a program. Super helpful! Production quality of the videos is legit too!
Great tips to increase the number of pull-ups I’ve been done, thank you for sharing.
Greetings from Brazil🇧🇷
Great tips
Great tips! Let me see if I can get my pull up game back. The pulling myself up was always the problem and the pulling with elbows I think is what I was missing. I was wondering why my shoulders bothered me when I did pulls ups. ❤
Hi Lauren, what kind of bands to get? Do you have a link as to where to purchase them? Thank you.
You are awesome.thank you for making it look so easy..which isn’t at all😂
Great tips! Thanks for video!
Is grey usually the band color that gives the most support? I'm tall and with really weak arms. I tried yellow and red band but nowhere close to being able to pull up.😳
Great video! Breathe out during pull up, yes? While going down, we start to breathe in?
Recommendations for bands and modifications for bigger people? 6'5" 270#. Accessing a tall enough bar and long enough band to put around foot have proved challenging.
I have this will! How to improve from zero, which exersizes can I build the muscle strength from matt, or example. Tks in advance.
👍
I noticed your grip was overhand vs. underhand. Is there a reason for doing it this way?