Pull-Up Tips
October 25, 2008
I usually don’t blog on the weekends but I wanted you guys to have this. I asked Keith Scott about what I could do to do more pull ups and how he would tweak this program.
This is what he said:
Like anything, the more you do something, the better you will be at doing it.
Doing good pull ups are much more than just doing pull ups. Most people don’t have the core strength to stay still for the reps (body moves too much in the air) so just by controlling that aspect, reps will increase by a lot. I also like to work a lot of different grips with the pull ups to work forearm strength (which is another problem for people as the reps increase), and they will work the muscle groups better
Here is what I do for this very thing:
-Core work: Hanging knee ups – 4 X 12 (knees all the way up) slow reps, under control
Progression – Hanging V ups – 3-4 times a week
-Mixed Grip Pull ups – one hand pronated, one supinated – 2 X 5 – twice a week
-Wide grip Pull ups – 2 X Max – twice a week
-Narrow Grip Chins – 2 X max – twice a week
-Neutral Grip pull ups – 2 X max – twice a week
Mix these into the progressions they give if you want. Maybe do them at the beginning and at the end of the week.
I hope this helps you with your journey to win the pull up contest.
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