What should I do to pull myself up more on the stick?
This question from time to time regularly appears on the forum, so I thought that you may need to specifically and objectively answer this question without unnecessarily.
Well, I will not find the answer of America, but I will probably surprise some of them (looking for a magical solution), to be able to pull up more times you have to pull up on the stick !!!
I will skip the anatomy of muscle work, because I do not want to be interested in those who just want to get up more easily on the stick, and besides it has been described so many times on the forum that I see more sense in duplicating the same once again.
Go straight to the point, or possible ways. At the beginning, however, I want to notice that every organism is different, because the fact that one way will work on Kowalski does not mean that it will also work on Nowak and vice versa. Speaking more clearly, we have to try out which method works best for us.
Here you can find more: Warm up and muscles mobilization
These options can be divided according to the amount that we are able to do (but do not stick to the rigid boundaries) at the very beginning when we grab the stick
0 repetitions (read drama)
a) we are drinking negatives, so, more clearly speaking, we put a chair under our feet, or we train with a training partner who will help us climb up and leave ourselves. It is important not to leave too fast (and not to fall), it should take about 3-5 seconds to lower it
Frequency? See for repeats 1-3
b) we download the upper lift. It will strengthen our muscles that are responsible for pulling, but it will give us much slower results than pull up. You can read about what and why you can use this exercise on the forum.
Generally, however, if you are too weak for the pull-up then you will play in the lifts.
1-3 repetitions (read poverty)
We’re pulling pull-up on the stick and now there are several ways
a) if we have a stick at home, we can pull ourselves up every time we enter / leave the room (raising and lowering independent and slow)
b) we can divide the training twice and pull up the max number twice a day, remembering to keep a sufficiently long time interval
c) We pull up in a few series (the number of series depends on the training) 3 times a week, if we practice on the strength of it, for example before training. We can use the help of a partner (or even a chair) to make some more negatives
REMARKS Note on subsection a and b because relatively easily you can overtrain, although many people have achieved results in the form of several repetitions, however, you should carefully observe our body and how it reacts to this type of training
These 5 reps (read better than nothing)
If we can do that much, then basically I would not play in 1-2 daily repetitions and I would concentrate on training three times a week for 5 max series
And now we can perform traditional pulls, that is each series for max repetitions with 2-3 minutes break between series
Or we can play in the pyramid thrust, i.e. the first series 1 repetition, the second series, 2 repetitions, etc., it looks like this 1-2-3-4-5-4-3-2-1
We can use the breaks in the pyramidal pull according to two keys, or as in the usual 2-3 minute break between sets, or according to the first series, 1 repeat 10 seconds break, second series, two repetitions, 20 seconds break, etc.
However, remember that the second way will increase the frequency, so “and the top of the pyramid may take place a bit earlier
You can read also: Legs stretching – two head muscles and calves
With this number of repetitions, we can also use the method of pulling up to a certain number, eg we assume that we have to pull up a total of 30 times, in an unspecified number of series, even if the series was to be 2-3 repetitions.
Remember to do every training (or every week if we do not give advice as to training) to reduce the number of series in which we get to these 30 repetitions)