Pull-ups on the horizontal bar - an integrated approach. Pull-up on the horizontal bar. How to increase the number of pull-ups? Working for the masses

Hi all! I haven’t told you about any training programs for a long time, so I want to improve. Today we will talk about the pull-up program on the horizontal bar. Yes, I know that it’s winter and it’s very cold outside, but that’s no reason to lie on the couch. You can do pull-ups on the horizontal bar in the gym or install a simple bar at home and also practice. And if the cold doesn’t scare you, then even in the snow you can go outside and get a good workout. Only in this case, wear gloves and cover your chest well.

So, now let's move on to the main question of the article. I will not talk about the benefits of pull-ups and the functionality of this exercise; I have already described this in detail in the article about that. So let's talk about the program right away.

I found one good working scheme on the Internet and modified it for the better based on my experience. In total, I will have two programs for you - for amateurs and professionals. Let's start with the first one.

Training program on the horizontal bar

Below you can see the table. I think everything is clear here. But I’ll explain some points. The program is built on the basis of a pyramid. Those. You should do 6 approaches per workout. The first five are descending, for example, for the first day it is 5-4-3-2-1 pull-ups and then the 6th approach to the maximum (as many as you can). In subsequent days, the number of pull-ups increases by one, starting from the bottom. Those. on the last approach you should do 2 pull-ups. In general, I think everything is clear from the diagram. And don’t forget about the last (sixth) approach to the maximum.

The first rest will need to be done after 2 days. Then after 3 days of training, then after 4 days. And then you will have to enter the regime - 5 days of classes and 1 day of rest. This will be optimal. Table with the plan below.

Another important point! If you cannot do as many pull-ups as indicated in the 1st approach, then start with the 2nd or 3rd. But then the essence is the same, to catch up according to the principle of a descending pyramid.

Exercise program on the horizontal bar

This program is designed exclusively for professionals who not only know how to do, but also perform complex exercises on it, for example, strength output, watches, chest pull-ups, etc.

If this is not enough for you, then repeat the training again. But I’ll tell you from my own experience, this is just a killer program.

OK it's all over Now. I hope I have helped you with your pull up program. If not, leave your questions in the comments. I will definitely answer. Good luck, beautiful body and health to you!

16.04.2018 10.04.2019

Pull-ups are one of the key bodyweight exercises that are important to perform for developing upper body muscles. Being able to do a pull-up is a good assessment of your fitness and strength.

In this article we will look at an important question: how to learn how to do pull-ups from scratch on a horizontal bar for men and women, and we will also look at the technique of doing pull-ups and useful tips on how to learn how to do pull-ups.

Why do you need to learn how to do pull-ups on the horizontal bar?

Anyone can learn to do pull-ups on a horizontal bar, regardless of whether they have had successful pull-up experience in the past. This exercise helps to simultaneously work all the muscles of the arms and torso: pectoral muscles, back and shoulder muscles, biceps and triceps. At the same time, to perform pull-ups, you only need a horizontal bar, which can be easily installed at home or found on the sports field. Pull-ups count most effective exercise with your own body weight to develop the muscles of the arms and back.

Benefits of pull-ups:

Pull-ups on the horizontal bar develop the muscles of the upper body and form a beautiful relief of the muscles of the arms, shoulders, chest and back.
Regular pull-ups help strengthen joints and ligaments.
Pull-ups can be done at home or outdoors; all you need is a horizontal bar or bar.
Pull-ups strengthen the muscle corset and help maintain a healthy and functional spine.
The ability to do pull-ups on a horizontal bar is a good demonstration of your physical strength and endurance.
If you learn how to do pull-ups on a horizontal bar, it will be easier for you to master exercises such as handstands, as well as exercises on parallel bars and rings.

Many people wonder how quickly you can learn to do pull-ups from scratch? It completely depends on your physical fitness and training experience. If you previously knew how to do pull-ups, then it will be much easier for your body to “remember” the load than to learn a new skill from scratch. Usually 3-5 weeks are enough to start doing pull-ups on the horizontal bar at least several times. If you have never done a pull-up before, you can learn how to do this exercise well in 6-9 weeks.

What can prevent you from performing pull-ups:

Excess weight and large body mass
Poorly developed upper body muscles
Lack of pull-up practice in the past
Unproven technology
Trying pull-ups without prep work
Weak functional training
Ignorance of exercises leading up to pull-ups

To learn how to do a pull-up from scratch, you must prepare not only your major muscle groups, but also your stabilizing muscles, joints, and ligaments. Even if you are strong enough to perform barbell rows or heavy dumbbell lifts, it is not at all certain that you will be able to do a pull-up. That is why it is not enough to simply pump up the main muscle groups that are involved in pull-ups (arms and latissimus dorsi). You will need fully prepare your body to pull-ups using lead-up exercises - they will be discussed below.

Contraindications for performing pull-ups:

Scoliosis
Herniated discs
Osteochondrosis
Spinal protrusion
Arthrosis

In some cases, regular pull-ups or even just hanging on a horizontal bar help get rid of spinal diseases. But if you already If you have back problems, be sure to consult your doctor before you start doing pull-ups. Exercises on the horizontal bar can aggravate existing spinal diseases.

There are several types of pull-ups depending on your hand grip:

Straight grip. In this case, your palms face in the opposite direction from you. This grip is considered the most preferable; when performing, the main load is placed on the latissimus dorsi muscles and shoulders.
Reverse grip . In this case, the palms and wrists are facing you. It is easier to do pull-ups with this grip, since most of the load is taken by the biceps, which help pull the body towards the horizontal bar.
Mixed grip . In this case, one hand holds the horizontal bar with a direct grip, and the other with a reverse grip. These pull-ups can be performed when you have already mastered both grips and want to diversify the load on your muscles. Be sure to alternate hands when performing these pull-ups.
Neutral grip . In this case, the palms of the hands face each other. Pull-ups with a neutral grip place an accentuated load on the lower region of the latissimus muscles.

At first, you can only do pull-ups with a reverse grip if it is easier for you. But gradually try to master pull-ups with both direct and reverse grip to work the maximum muscle group.

Depending on the position of the hands, pull-ups are:

With a narrow grip: maximum load falls on the hands (the easiest version of pull-ups).
Wide grip : maximum load falls on the latissimus dorsi muscles (heaviest version of pull-ups). It is not recommended to combine a wide and reverse grip at the same time, as this can damage the ligaments.
With a classic grip (shoulder-width apart): The load is distributed proportionally, so this is the most preferred type of pull-up.

Different types of grip and hand positioning allow you to work all muscle groups of the upper body using essentially one exercise with your own body weight - pull-ups. By learning how to do pull-ups, you can improve your body even without using free weights and machines. At the same time, you can always complicate this exercise: just do pull-ups with one arm or use weights (backpack, belt).

How to do pull-ups on the horizontal bar correctly

Before moving on to a detailed diagram of how to learn how to do pull-ups from scratch for men and women, let’s focus on correct technique for performing pull-ups .

So, for classic pull-ups, place your hands on the horizontal bar at shoulder width or slightly wider than shoulder width. The shoulder blades are brought together, the body is fully straightened, the stomach is tucked, the shoulders are lowered, the neck is not pressed into the shoulders, the fingers are firmly grasping the bar. As you inhale, slowly pull your body up, your chin should be higher than the bar. Hold for a split second and, as you exhale, lower your body to the starting position.

The pull-up is performed slowly at each stage of the movement: both on the ascent and on the descent. You should feel maximum tension in the muscles of your arms and back; you should not make unnecessary movements, trying to simplify the task for yourself. In terms of muscle efficiency, it is better to perform one technical pull-up than five non-technical ones. You can try pull-ups with any type of grip; first, choose the easiest option for you.

Be sure to ensure proper breathing during pull-ups, otherwise your muscles will not receive enough oxygen, which means their strength and endurance will decrease. Breathe deeply through your nose (when lifting the body to the bar) and exhale through your mouth while relaxing (when relaxing your arms and lowering your torso).

What to do it is forbidden while performing a pull-up:

Rock and twist your body
Make jerks and sudden movements
Bend your lower back or arch your back
Hold breath
Press your head into your shoulders and strain your neck

Step-by-step instructions on how to learn to do pull-ups from scratch

In order to learn how to do pull-ups from scratch, you need to perform a series of lead-up exercises , which will prepare your body for the load. By regularly practicing these exercises, you will be able to master pull-ups on the bar, even if you have never done them before and even if you don't believe in your strength. These exercises are suitable for both men and women, the degree of load is regulated independently. Strengthening exercises will help you strengthen not only your muscles, but also your ligaments and joints.

Thanks to YouTube channels for the gifs: OfficialBarstarzz, Abnormal_Beings, Colin DeWaay, Xenios Charalambous, Matt Cama 2.

1. Exercises with additional weight for muscles

Exercises with additional weight will help you strengthen the latissimus dorsi and biceps muscles, which are involved in pull-ups. You can use dumbbells instead of a barbell. Perform each exercise in 3-4 sets, 8-10 repetitions. Rest 30-60 seconds between sets. Choose a weight such that the last exercises in the set are performed at maximum effort.

If you do not have access to machines and free weights, then to prepare for pull-ups, you can immediately begin the exercises on the horizontal bar, which are presented below.

The Australian Pull-Up is the perfect exercise to help you learn how to do a Pull-Up from scratch. To perform this you will need a low crossbar, approximately at waist level (in the gym you can use the bar on the Smith machine). Please note that during the Australian pull-up, your body should remain straight from your heels to your shoulders. You cannot bend down or bend up; the whole body is tense and taut.

The most important advantage of the Australian pull-up is that it will absolutely everyone can do, since its complexity is determined by the angle of inclination. The more vertical your body is, the easier it is to perform the exercise. Conversely, the more horizontal the body is, the more difficult it will be to perform the Australian pull-up. The load also depends on the height of the crossbar - the lower it is, the more difficult it is to pull yourself up.

When performing Australian pull-ups, we recommend changing your grips: wide grip, shoulder-width grip, narrow grip. This will allow you to effectively work all muscle groups from different angles and adapt to pull-ups. You can perform 15-20 repetitions with different types of grips.

3. Pull-ups with loops

If you do not have a bar for performing Australian pull-ups or you want to better prepare for classic pull-ups on the horizontal bar, then you can do pull-ups with loops. The gym usually always has such devices, but at home there is a good alternative - TRX hinges. This is a very popular exercise machine for exercising with your own body weight and developing all muscle groups. With TRX you can learn to do pull-ups even faster.

4. Leg-supported pull-ups

Another lead-up exercise is pull-ups on a low bar with your feet resting on the floor. To practice this exercise, it is not necessary to have a low bar; you can place a box or chair under a regular horizontal bar and rest your feet completely on it. This is much simpler than regular pull-ups, but is ideal for muscle training.

5. Chair pull-ups

A slightly more complex version of the previous exercise is a pull-up with one leg resting on a chair. At first, you can completely rest one leg on the chair, but gradually try to support your weight with the muscles of your arms and back, leaning less and less on the chair.

Another simple but very effective exercise that will help you learn how to do pull-ups from scratch is hanging from a horizontal bar. If you cannot hang on the horizontal bar for at least 2-3 minutes, then it will be difficult for you to pull yourself up. Hanging on a horizontal bar is useful for strengthening your wrists, developing your back muscles, and straightening your spine. This exercise will also help your ligaments get used to the weight of your body.

Please note that when hanging on the horizontal bar, your shoulders should be down, your neck should be extended and not pressed into your shoulders. The body should remain free, the spine elongated, the stomach tucked. You can perform the exercise in several approaches for 1-2 minutes.

If you calmly hang on the horizontal bar for several minutes, then you can move on to the next stage - pull-ups with an expander. One end of the rubber band is attached to the crossbar, and the other secures the leg. The expander will take on some of your weight and pull your body up. Rubber loops can be purchased on Aliexpress; details with links to the product are in the second part of the article. By the way, this type of expander is suitable not only for pull-ups, but also for many strength exercises.

8. Jumping pull-ups

Another basic exercise that will help you learn how to do pull-ups from scratch is the jumping pull-up. If you've never done a pull-up before, you may not be able to do it, so it's best to start by practicing the exercises presented above. If your muscle strength allows you to perform a jumping pull-up, then this exercise will perfectly prepare you for regular pull-ups.

Its essence is as follows: you jump as high as possible to the horizontal bar, hold yourself for a few seconds and slowly lower down. This is one of the options negative pull-up.

9. Negative pull-ups

Any exercise has two phases: positive (when the muscles tense) and negative (when the muscles relax). If you can't handle both pull-up phases yet (that is, pull yourself up on the horizontal bar and lower yourself down), then perform only the second phase of the exercise or the so-called negative pull-up.

For a negative pull-up, you need to hold the position with your arms bent over the bar (as if you had already done a pull-up), using a chair or the help of a partner. Your task is to stay at the top as long as possible and then very slowly lower down, tensing the muscles of your arms and back as much as possible. The negative pull-up is another great exercise to help you learn how to do a pull-up from scratch.

Number of repetitions per last three exercises depends on your capabilities. At first, you will probably do only 3-5 repetitions in 2 sets. But with each lesson you need to increase your results. Aim for the following numbers: 10-15 repetitions, 3-4 sets. Rest 2-3 minutes between sets.

Pull-up training diagram for beginners

We offer you a ready-made diagram of how to learn how to do pull-ups from scratch for men and women. The scheme is universal and suitable for all beginners, but you can adapt it to your capabilities by slightly lengthening or shortening the plan. Train 2-3 times a week. Before doing pull-ups, be sure to warm up and at the end, stretch the muscles of your back, arms, and chest:

Ideally, start your workout with back exercises. (barbell row, vertical and horizontal rows), but if this is not possible, you can only train on the horizontal bar. If you are faced with the task of learning how to do pull-ups on a horizontal bar from scratch in a short time, then you can practice 5 times a week. But not more often, otherwise the muscles will not have time to recover and there will be no progress.

The plan below is designed for beginners. If you are already a fairly experienced practitioner, then feel free to start with 3-4 weeks. The diagram indicates only the approximate number of repetitions; it is always better to focus on your physical capabilities. Be sure to record how many reps and sets you did to track your progress. You can rest for 2-3 minutes between sets or dilute the pull-ups with other exercises.

First week:

5-8 reps 3-4 sets

Second week:

Leg-supported pull-ups: 10-15 reps 3-4 sets

30-60 seconds in 2 sets

Third week:

5-8 reps 3-4 sets

45-90 seconds in 3 sets

Fourth week:

10-15 reps 3-4 sets

90-120 seconds in 3 sets

Fifth week:

3-5 reps in 2-3 sets

10-15 reps 3-4 sets

90-120 seconds in 3 sets

Sixth week:

3-5 reps in 2-3 sets
Pull-ups with a chair (leaning on one leg): 5-7 reps in 2-3 sets

Seventh week:

Pull-ups with rubber loops: 5-7 reps in 2-3 sets
Pull-ups with a chair (leaning on one leg): 5-7 reps in 2-3 sets

Eighth week:

Negative pull-ups: 3-5 reps in 2-3 sets
Pull-ups with rubber loops:

Ninth week

Jump Pull-Up: 3-5 reps in 2-3 sets
Pull-ups with rubber loops: 7-10 reps in 2-3 sets

Tenth week

Classic pull-up: 2-3 reps in 2-3 sets
Jump Pull-Up: 3-5 reps in 2-3 sets

You can speed up your training plan if you are experiencing more advanced results than indicated in the plan. Or vice versa, slow down the pace of increasing the number of repetitions if you are not yet able to achieve the desired result. Don't worry, sooner or later you will be able to achieve your goal!

1. Do not make jerks or sudden movements while doing pull-ups. Exercises should be performed only using muscle strength; do not make it easier for yourself by swaying and inertia.

2. Don’t force your training on the horizontal bar, especially if you’re trying to learn how to do pull-ups from scratch. Hasty, fast movements and excessive stress can damage joints and ligaments. Always strive to improve the quality of exercise, not increase the quantity.

3. The lower your initial weight, the easier it is for you to learn how to do pull-ups on the horizontal bar from scratch. Therefore, work on pull-ups should go in parallel with the process of getting rid of excess fat.

4. Do not hold your breath while doing exercises, otherwise this will lead to rapid fatigue.

5. Whatever lead-up exercise you do on the horizontal bar or crossbar, try to gradually increase the number of repetitions and approaches. For example, if at first you can only perform 3-4 Australian pull-ups, then gradually increase their number to 15-20 repetitions and increase the difficulty of the inclination angle.

6. In order to progress in the quantity and quality of pull-ups, you should perform not only lead-up exercises, but also train the whole body. Work with dumbbells, barbells, machines and push-ups for better results.

You've probably noticed how deftly monkeys move along tree branches using their hands. For humans, an alternative to this ancient and natural physical exercise is the pull-up.

Let's consider a program for beginners to do pull-ups on a horizontal bar from scratch.

Initial conditions

Even though the pull-up relies solely on your own body weight, it does place some demands on physical fitness and health. In order to start pull-ups on the horizontal bar from scratch, you must meet the following criteria.

Lack of excess weight

The process of pulling up is a struggle with the great force of gravity. The greater the weight, the more effort you need to put in to resist the force of gravity. Overweight people need to lose weight before starting the practice. The best option would be. Start, and in a month or two you will be able to cover a distance of 6-8 km without any problems. The extra pounds will go away on their own.

It will help to put your metabolism in order and normalize body weight, including one of its varieties -.

Developed shoulder and back muscles

It will be impossible for a person who does not bother himself with physical activity all day to pull himself up right away. First you need to train your muscles using dumbbells or a barbell. Push-ups are a great exercise for those who want to start pull-ups from scratch.

Start with 10 push-ups (repetitions) and 3 series (sets) - 30 push-ups daily will get you in the right shape. Increase the number of repetitions by 1 every 2-3 days. When you can do 15 reps, add 1 additional set. Do the same when you reach the milestone of 20 repetitions.

Do push-ups slowly. Exhale - lower to the floor, inhale - rise. Keep your body tense, without bending at the lower back or knees. Do not round your back, try to stretch your back muscles as much as possible.

No back pain

You cannot do pull-ups if for any reason you have back pain. Physical activity can aggravate the course of the disease, for example, lead to the progression of a disc herniation and increased pain.

Warm-up

Your arms will have to bear the weight of your entire body. This will place serious stress on the joints: shoulders, elbows and wrists. Beginners (and not only them) often complain of pain in their shoulders and hands after doing pull-ups.

Before climbing the horizontal bar, be sure to warm up.

We must ensure that our muscles and joints begin to receive more nutrition, so that the rate of metabolic processes in them increases, and we do not experience pain during exercise.

1. We begin the warm-up by bending the body to the sides. Don't round your back. Extend the arm on the opposite side of the tilt above your head. We stretch our hand, stretching the entire side of the body. We turn our heads and look at the hand. Repeat in the opposite direction. Then - in both directions several times.

2. Hands at chest level, we spread our arms to the sides: first, bend at the elbows (1-2), then straighten them out (3-4). Don't slouch, keep your head straight, don't tilt your chin. Next, we do the same exercise with turning the upper body to the right and left. When turning, we should feel the tension in the back muscles.

3. Wave your arms. At the same time: the right one draws half the circle up, the left one downwards. Repeat 40 times.

4. Bend your elbows. We do it intensively, but not sharply. We start in front of the body, then spread our arms to the sides. We perform elbow bends with our arms spread to the side.

5. Rotate your hands, stretch your wrists and fingers.

After a 10-minute warm-up, you can start doing pull-ups.

Pull-ups

General rules

1. Hold the bar firmly. Use a medium overhand grip: your hands grab the bar at shoulder level.

2. Avoid sudden movements or jerks. It’s better to do it once smoothly than three times with a jerk.

3. Each pull-up consists of 4 phases:

Climbing (35% of the time)
Fixation (15%)
Descent (35%)
Pause (15%)

3. When rising, your gaze should be directed upward to the sky or ceiling. The chin is slightly raised. It's like you're pulling yourself up to the bar with your chest.

4. At the top point, the chin should be above the bar.

5. Avoid slow lifting and sudden lowering. When lowering, you should, just as when lifting, use your muscles and not give in to the force of gravity. Lowering and rising should be the same in speed and duration.

6. Exhale - while lifting and fixing over the bar, inhale - during descent and pause.

7. Ideally, lifting is done without swinging or using the legs. At the initial level, you can close your eyes to this point.

Scheme of pull-ups on the horizontal bar from scratch

0. To start, simply hang from the bar.

Bend your back, look up at the bar and the sky (ceiling). Feel your body in this position.

1. First day

Our beginner pull-up program starts with simulating pull-ups.

Grabbing the bar, try to lift your body a little, pause a little and lower yourself down. The lowering is equal in time to the ascent and occurs smoothly. The essence of the simulation is to provide an opportunity to correctly perform a minimal pull-up without concentrating on achieving the goal. We monitor breathing, body position, direction of gaze and execution technique.

2. First week

During the first week, our pull-up routine from scratch involves the use of a chair or the assistance of a partner.

We do full pull-ups, but with partial weight. For this purpose we use, for example, a stool, chair or any other elevation. The point is that part of the weight falls on the auxiliary object. To do this, you need to bend your legs at the knees and rest on an auxiliary object with your fingers or lifting your legs. The same function can be performed by a partner who will hold the legs at the shin or ankle.

As part of this stage of the program for beginners on pull-ups on the horizontal bar, we train daily or every other day. We perform 5-8 repetitions in 3 approaches.

3. Second week

Our zero bar pull up program in week two focuses on half pull ups or learning how to lower properly.

The half pull-up is also known as the negative pull-up. We can call it negative because Pull-ups like this don’t happen: we train not to drop sharply.

Holding the bar with our hands and pushing off the ground with our feet, we assume a position as if we had pulled ourselves up. We fixate: the chin is above the bar, the gaze is directed upward, the chest almost touches the bar. Then we lower ourselves smoothly.

We perform 5-8 negative pull-ups in 3 approaches.

4. Third week

In the third week of the pull-up scheme on the horizontal bar from scratch, we alternate exercises with the help of an auxiliary object or a partner and a negative version. If pull-ups are easy, increase the number of repetitions to 15-20.

It shouldn't be easy. It must be a load that can be overcome with effort.

The more perfect you are at performing light pull-ups in week three, the more successful you will be at full pull-ups.

5. Fourth week. Full pull-ups.

The previous three weeks of the beginner's pull-up program were necessary for the body to get used to physical activity and “understand” in which direction it needs to adjust. For a person who starts pull-ups on the horizontal bar from scratch, the issue of physiological adjustment is extremely important. After all, instead of sitting, you are going to build muscle mass. For our body, this is a completely different way of working.

Follow the general rules for pull-ups that we gave above.

Alternate between forward and reverse grips every day. Don't do them together in the same workout.

Start with the maximum number of pull-ups you can do. 3 pull-ups is very good. Do 3 approaches. It's okay if on the third approach you only do 1 pull-up. As soon as the number of repetitions in the first and last set is equal, add 1 extra repetition. Continuing the program from zero pull-ups on the horizontal bar, over time your muscles will get stronger, and the number of repetitions will increase to 5, 10, 15, 20.

A few words about nutrition

Pull-ups involve a large volume of muscles, which will increase with constant exercise. Muscles grow due to protein. Products containing it should be widely represented in the diet. Don't forget that this is not only meat and animal products, including, but also lentils, beans, peas, and chickpeas.

Watch an instructional video that not only teaches you how to start doing pull-ups the right way, but also how to prepare your body for pull-ups.

If you love training on the horizontal bar in the fresh air, and at the same time want to develop not only strength and endurance, but also build muscle, this article is for you. Let's see if there are pull-ups for weight, thanks to which you can significantly increase your muscle mass.

Is it possible to pump up on the horizontal bar?

To achieve muscle growth, you need to work hard. And yes, it is quite possible to achieve such a result on the horizontal bar if the training scheme is appropriate. The only thing that is important to immediately understand is which muscle groups the horizontal bar will help pump up.

When you pull yourself up, your biceps, shoulders, back muscles, and abs work. Grip strength, that is, the muscles of the forearm, is also well trained. Legs rest as if they were at a resort. You can even imitate hanging walking - your legs will still not swing. But the abs tense well at such moments, especially the lower part.

From the back, the latissimus, trapezius, teres and rhomboid muscles swing.

In addition, pull-ups, as well as simply hanging on a horizontal bar, are considered very beneficial for health. This position allows you to naturally straighten your spine. While you are hanging, gravity is pulling your body down. The entire back is stretched, the vertebrae are in the correct position.

By working out on the horizontal bar, you can both pump up the muscles of your back, abs and arms, and improve your own spine.

How to gain weight using a horizontal bar?

The answer to this question is very simple, and, in fact, is no different from gaining weight in the gym - you need to work with weights. How to do this, what weights to work with - we will analyze in detail in the next paragraph using specific examples. To achieve a good result, you need a well-thought-out training scheme.

Just like in the gym, you need to exercise correctly on the horizontal bar. It is advisable that the program be compiled by a qualified specialist, and not by a nameless trainer from the nearest basement “rocking room”. An inexperienced coach “points his finger at the sky.” His program may be effective, or it may be a failure. The optimal result will be achieved by an individual training scheme tailored specifically to you.

Of course, there are general principles of weight gain that will be useful to everyone:

In order to increase muscle mass on the horizontal bar, you need to perform 4-6 sets of exercises, 6-8 repetitions. The last repetition should be practically a failure. If you can easily do more, add weight. You should not do 10 or more repetitions. A high-repetition program will help you increase your endurance and lose weight, but it won't help you gain weight.
- as much as your body requires, since you work “to failure.” But no more than 3 minutes. Between exercises - exactly the same.

If you adhere to strict time limits, you will not be able to fully complete the second and subsequent approaches. For example, 1 minute is too short a period to restore strength and muscles after a full approach.

Technical points

Pull-ups must be performed using correct technique. Let's remember once again what it is:

If you are hanging on a horizontal bar, it is advisable not to swing from side to side.
All movements occur due to muscles, and not due to inertia or jerking. Even if you decide to work “in the negative,” there is no point in rising above the bar using a jerk.
You should breathe so that you rise as you exhale, and as you inhale you go down. It is physiologically correct to make an effort while exhaling.
If you start to sway during the exercise, which happens, do not continue the pull-up until your body stops swaying.
Each hand position on the horizontal bar is designed to load a specific muscle group. Therefore, your task is to understand well what exactly you are pumping and try to work the right muscles while performing the exercise. For example, you can pump your biceps on the horizontal bar, or you can pump your back. By training your biceps, your total mass will not increase significantly. It's just a fairly small muscle. But by building up the large back muscles, this can be achieved. Therefore, focus specifically on the latissimus dorsi muscles. The biceps should be loaded last (that is, at the end of the workout).

Mass training program

First, let's look at the exercises that you will need to perform in order to achieve significant muscle growth.

Wide grip pull-ups

This exercise is aimed at developing the latissimus muscles:

Find the nearest horizontal bar. It is desirable that it be high enough. The scheme for working with weights implies a horizontal bar that is not too high, but not too low. It is important that your feet do not touch the ground, but that you can easily descend without jumping.
Grab the bar with a wide overhand grip.
Using the strength of your back muscles, pull your elbows toward your body, bringing your chin above the bar. Hold at the top for 1 second, slowly lower back down.

Aim to do 4 sets of 5-6 reps after warming up. To warm up, you can do pull-ups without weight 5-10 times, depending on your physical fitness.

Close-grip pull-ups

This is an important exercise for the mid back and biceps. If you pay attention, it’s much easier to pull yourself up this way than in the previous case:

Grasp the horizontal bar with a narrow reverse grip.
Using the strength of your back and arms, lift yourself up so that your chin is above the bar. There is no point in lingering at the top, since in this position there is no maximum muscle tension.
Slowly lower yourself to the starting position.

You need to perform 3-4 sets of 6-8 times with weight.

Parallel grip pull-ups

To do this, you will need a horizontal ladder or a special horizontal bar with parallel handles. This is a very convenient option for pumping the lower part of the latissimus muscles.

Grasp the cross bars of the horizontal ladder. To do this, you need to position yourself facing her side so that your head freely goes above the bars.
Do 4 sets of 6-8 reps, pulling the bars toward your chest.

How to combine exercises for muscle growth

In order to properly pump your back muscles, it is advisable to exercise twice a week with weights.

This is convenient for training with additional weights: pull-ups and dips. However, if you have a weak lower back, it is better to replace the belt with a special weighted vest.
Weight gain strategy
So, the training is over. What to do next?
The scheme is as follows: you need to increase weight once every 2 weeks. Ideally, you can add 1–1.5 kg.

Over time, you can buy at least one prefabricated dumbbell weighing up to 25 kg. You can put it in your backpack, putting out extra pancakes. You can use weights that hang on your belt for weights.
The only problem is how to carry the weight to the training site? It’s good if you have everything you need, including a horizontal bar, at home. In extreme cases, a car will do. Or carry everything on yourself to the nearest sports ground. But, we all know, if there is a desire, a solution will be found!

Pull-ups on the horizontal bar have been one of the most effective exercises for pumping all the muscles of the body, as well as for developing endurance and strength, for centuries. The more you pull yourself up, the more athletic your torso becomes, your arms literally become like “iron”, you acquire extraordinary endurance and power. But there is one point that can slow down your development - this is the body’s own limit, which does not allow you to increase the number of pull-ups in one approach. How to overcome it? In this article we will look at 2 effective methods to increase the number of pull-ups on the horizontal bar.

Pull-up program 30 weeks

This program is designed for 30 weeks, but you can start with the maximum number of repetitions that you are doing at the moment.

As can be seen from the table, classes in the program are as follows:

Choose your maximum repetitions, for example, if you can do 15 pull-ups, then start from the 14th week.
It is best to exercise 3-4 times a week (for example: Monday, Wednesday, Friday), giving the muscles a rest, otherwise it may occur. , and this will do more harm than good.
Each session consists of 5 approaches, between approaches there should be no more than 2-3 minutes of rest. This method of training will give the muscles the necessary stress, as a result of which muscle hypertrophy and strength quickly develop.

This way, the number of repetitions will be added each week, giving the muscles a constant load. It is best to do pull-ups in the classic style - a straight medium grip, which ensures an even load on all muscle groups.

What I would like to add. This program will be even more effective, and possibly faster (with increased strength, it is possible to skip weeks) if you add running to it, for example, in the morning. Running perfectly tones muscles, improves blood circulation throughout the body, increases endurance and gives a surge of energy. You can run at any time, regardless of the program, the best option is 3-4 km or more (2-3 times a week), here everything depends only on your physical condition.

If you are a “cool” turnstile man and have already done 26 pull-ups, then you will have to modify yourself. Surprised? What does this mean, we hang a burden on ourselves - a backpack with a load, additional weight on the belt, etc., and choose the week that you are able to handle. At the initial stage, a load of 2-3 kg is suitable, again, the weight of the load depends on your physical fitness. In addition to increasing the number of pull-ups, this method perfectly pumps the muscles, their volume increases at the same time, and explosive strength (speed) also develops. If this program, for some reason, is not suitable for you, then you can use the programs presented in.

Ladder

The second method of training to increase the number of pull-ups is the ladder game, familiar to many from Soviet times. Usually 2-5 people participate in it, but we will consider it for one, since in our case an individual approach is required. The essence of the method is this:

You determine your maximum pull-ups, for example - 15.
Classes are performed in accordance with the above method - 3 times a week.
You need to start with 1 repetition (1st approach) and then in increasing order - 2, 3... 15. That is, you get 15 approaches, between which there is no more than 1-2 minutes of rest. When we reach 15, we begin to pull ourselves up to reduce the number of repetitions - 14, 13... 1. And so on 3 times a week.
Next week we increase our maximum repetitions by 1-2 times and practice according to this scheme.

The duration of this method depends on your progress in increasing your pull-ups. In addition, the ladder perfectly trains the “breathing”, strengthens the cardiovascular system, and develops strength endurance.

In conclusion, I would like to give some useful advice. Any of these methods is designed for training 3-4 times a week. If, in addition to increasing the number of pull-ups, you want to acquire athletic, sculpted muscles and pump up all muscle groups of the upper body, then the ideal training option would be to change your hand grips. For example, on Monday - a classic medium grip to pump up all the muscles of the torso, Wednesday - a narrow reverse grip to pump up the biceps, Friday - a wide straight grip to pump up the back. The following weeks will follow the same pattern.

The main thing is, with any methods of training, always listen to yourself, to your well-being. It is necessary - rest not 3, but 5 minutes, muscles hurt - skip a day or another. Balance, but don't be lazy! Only in a merciless struggle with yourself do you improve yourself!