Pull ups are the best, period!
You know it, I know it, your dog knows it.
Not only do they target a broad range of muscles and contribute to the overall development of your body, but they also make you look like a killer professional when you can perform them easily.
After reading about all the benefits doing pull-ups brings to your physique, I am sure you must’ve tried to do your first pull-up, -and most likely you have realized that it is not as easy as it looks!
The Bar Brothers on YouTube make it look childish. -But remember, they trained strictly hard to make it look that easy.
Some tend to say; “people who can do pull ups can do it just because they have talent for it”.
That’s bull shi*…
Always remember, “Hard work beats talent when talent does not work hard.”Hard work beats talent when talent does not work hard! Click To Tweet
Ok, enough said! Lets check out the HomeTrainingHeros pull up program for beginners and start building that V-shaped back!
- 1 A Beginners Introduction to Pull Ups
- 2 Progression Exercises To Prepare You For Your First Pull Up
- 3 The Perfect Beginner Routine To Gain Massive Pull Power
- 4 Final Words – Start Doing Pull Ups!
- 5 Other Helpful Resources
A Beginners Introduction to Pull Ups
Sorry, But “Nothing Worth Having Comes Easy”
Before looking at the pull up program for beginners, lets digest some basic theory:
It is crucial to understand that everything is achievable. If you are willing to go that extra mile, there isn’t a thing you cannot get. Pull-ups may sound like a nightmare to many, but with proper training and a little bit of effort, you will be doing pull-ups like a PRO.
Your upper body strength determines whether or not you will be able to pull off a pull up.
Naturally gifted or active people can sometimes perform pull ups even without prior training.
Yeah, I know. Unfair, huh?
Well, many factors come into play when considering a person’s ability to do a pull-up. Some you can address trough exercise, while other simply are a result of your genes…
2 Beginner Pull Up Tips
- Almost every one of you must be knowing the well-known fact that more weight equals to more difficulty in performing pull-ups. If you are hell bent about completing a pull-up, start off with the mind to shed of some extra pounds. The Hometraininghero will soon be publishing, “The ultimate fat loss guide” which is going to help you lose extra weight, FAST!
- Pull ups are primarily an exercise working your back. To be able to do a pull-up, your back muscles need to have a fair amount of strength. Focus on working your back muscles with exercises that will strengthen your back.
Progression Exercises To Prepare You For Your First Pull Up
It is common not to be able to do a single pull-up.
Below are some progression exercises which need to be included in your daily workout schedule if you are serious about your first pull up.
These 4 main progression exercises will help you build the required strength to do so, without use of any additional equipment:
The Dead Hang Pull-Up
This exercise is designed to get you accustomed to hanging from the bar.
Simply grip the bar and with your arms fully extended, hang from it for 30 seconds.
Start by a 10-second hang and gradually increase the hang time. It will increase your grip strength and build core body tension.
Flexed Arm Hang
A flexed arm hang is a static bar hold, and involves keeping your body at the top position with your chin above the bar.
With the help of a partner or a chair, get yourself to the top most position of a pull-up. Once your chin is above the bar, maintain a hold for 10 seconds. Repeat this process till you can increase your hold time to 30+ seconds.
Negative pull-ups emphasize on the lowering motion of the pull-up.This action is the easiest part of the exercise.
To perform a negative pull-up, grab the bar and jump while pulling your body above the bar as high you can get.
Now hold yourself at the highest point and slowly lower yourself down by bending your arms and making a downward motion. The slower you come down, the more strength you will gain.
Repeat this 5 to 6 times and as you progress, increase the number daily by 2.
Body Weight Rows
Body weight rows are a perfect substitute for standard pull-ups. It is the same but in a different angle, and they work the same muscles.
You can use a sturdy table in your living room to do them at your home.
Move your body underneath a waist height bar or table. Firmly grip the edge with both hands and make sure you keep your body straight. Slowly pull your body towards the bar. Hold for 2 seconds at the top and count till 5 while lowering down.
Do a total of 12 to 15 repetitions.
The Perfect Beginner Routine To Gain Massive Pull Power
Now. Lets use the progression exercises you just learnt and gain some real pull power!
Pull Up Progression Routine – The Perfect Pull Up Program For Beginners
1. 15-25 seconds Dead hang pull-ups
2. 10-12 body weight rows
3. 10-15 seconds flexed arm hang
4. 5-8 negative pull ups
Apart from these basic pull up progression exercises, you can also do assisted pull-ups. These can be either partner assisted or with the use of resistance bands. They will help you get the feeling of pull-ups and get you comfortable with the entire routine.
Follow these exercises with your regular workout, and in no time you will be doing pull-ups daily AND effortlessly!
Final Words – Start Doing Pull Ups!
You have just been given the blueprint to go from 0 to eventually 10’s of pull ups.
“You have just been given the blueprint to go from 0 to eventually 10’s of pull ups”
Stop reading and start doing pull ups!
Other Helpful Resources