Sound on for this one 📣
Are you having trouble increasing your pull-up count now that you’ve hit 5+ reps? In that situation, I like to program 1 heavy pull day and 1 light pull day into your weekly routine.
On your heavy day, that could look like performing 4-6 reps for 3-5 sets of a challenging pull-up variation such as weighted pull-ups, pause pull-ups, wide pull-ups..etc. It could even look like using bands to help you with wide pull-ups - as long as it’s challenging for those 4-6 reps, then you’re all set!
On your light day, perform 8-12 reps for 3-4 sets of an easier pull-up variation. One of my favourite ways to do this is to start your set with bodyweight reps and add bands as needed to finish. (Feet assisted pull-ups are an option as well). Keep track of how many bodyweight reps and what size bands you use each session so you know you’re improving week to week.
Stick with this routine for 6-8 weeks.
Of course, you’ll need to add on additional pulling exercises and accessory work to build out a complete pull day routine.
If you need help with programming, check out my calisthenics programs at summerfunfitness.com
I hope this helps! Thank you for being here.
PS. This is not the ONLY way to increase your pull-up reps. It’s just one option.
Негізгі бет How to increase your pull-up reps (once you can do 5+ pull-ups)
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