Pull Ups are one of the hardest but effective exercises on the planet. It’s the most talked about exercise when it comes to strength tests.
How many pull ups can you perform in one go?
Not many people can do pull ups. It is hard for many but impossible for most. Never say never. Even though it is impossible right now, it should not be the same 1 month from now.
If you follow the steps covered below in this article, you should be able to perform 1 full pull up by the end of 30 days.
Steps to Your First Full Pull Up
Step 1: Get a pull up to practice your pull ups at home. Go through some of the websites in google for the best pull up bar, or get your recommend option from the choices mentioned at Suspensionrev.com
There are 2 main components that do not allow you to perform pull ups.
1. Your forearm strength is poor.
2. Your lats are not ready yet.
We can fix them both by following a consistent routine as outlined below.
Perform this routine 6 days a week, leaving 1 day for recovery. This is one of the best way to get to your first pull up. The main logic here is that you are practicing and training yourself for pull ups.
We call this negative training. With the help of a chair, you are going to jump to the top part of a pull up movement, and then descend slowly for a count of 4 to 5 seconds until your feet touch the chair again.
You jump back up for the next rep.
These negative pull ups help you build the muscle parts required without the increased strength needed to lift yourself up in the first place. They are just as effective to build your back muscles.
Follow the routine for 30 days and watch the magic when you try to do your first full pull up.
Week 1
Day 1 – Perform 1 Negative Pull Up, rest 60 seconds. Repeat 10 times
Day 2 – Perform 2 Negative Pull Ups, rest 60 seconds, Repeat 10 times
Day 3– Perform 1 Negative Pull Up, rest 60 seconds. Repeat 10 times
Day 4 – Perform 2 Negative Pull Ups, rest 60 seconds, Repeat 10 times
Day 5– Perform 1 Negative Pull Up, rest 60 seconds. Repeat 10 times
Day 6 – Perform 2 Negative Pull Ups, rest 60 seconds, Repeat 10 times
Rest Day
Week 2
Day 1 – Perform 2 Negative Pull Up, rest 60 seconds. Repeat 10 times
Day 2 – Perform 3 Negative Pull Ups, rest 90 seconds, Repeat 10 times
Day 3– Perform 2 Negative Pull Up, rest 60 seconds. Repeat 10 times
Day 4 – Perform 3 Negative Pull Ups, rest 90 seconds, Repeat 10 times
Day 5– Perform 2 Negative Pull Up, rest 60 seconds. Repeat 10 times
Day 6 – Perform 3 Negative Pull Ups, rest 90 seconds, Repeat 10 times
Rest Day
Week 3
Day 1 – Perform 3 Negative Pull Up, rest 90 seconds. Repeat 10 times
Day 2 – Perform 4 Negative Pull Ups, rest 90 seconds, Repeat 10 times
Day 3– Perform 3 Negative Pull Up, rest 90 seconds. Repeat 10 times
Day 4 – Perform 4 Negative Pull Ups, rest 90 seconds, Repeat 10 times
Day 5– Perform 3 Negative Pull Up, rest 90 seconds. Repeat 10 times
Day 6 – Perform 4 Negative Pull Ups, rest 90 seconds, Repeat 10 times
Rest Day
Week 4
Day 1 – Perform 4 Negative Pull Up, rest 120 seconds. Repeat 10 times
Day 2 – Perform 4 Negative Pull Ups, rest 120 seconds, Repeat 10 times
Day 3– Perform 4 Negative Pull Up, rest 120 seconds. Repeat 10 times
Day 4 – Perform 4 Negative Pull Ups, rest 120 seconds, Repeat 10 times
Day 5– Perform 4 Negative Pull Up, rest 120 seconds. Repeat 10 times
Day 6 – Perform 4 Negative Pull Ups, rest 120 seconds, Repeat 10 times
Rest Day
You are now done with 28 days of negative pull up training.
Important Note:
Do not force a rep.
If you cannot perform 2, you stop at 1. Do not push your body beyond its limit. It will adapt and grow its limit in time. We say so because you are performing this everyday without a break. Forcing reps will make you weak, tired and hinder your strength gains.
Now that you have completed the 28 days of negative training, why don’t you try a pull up without the chair?
You SHOULD be able to do 1 at minimum.
My success story with Negative Pull Ups
I could not perform more than 3 pull ups in one go. 3 was always my limit. I tried the negative training routine for just 2 weeks, and now I can perform 8 reps of full pull ups in 1 set, and 6 reps on the other.
That’s how effective it is.