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Pull Up Strength is an indicator for health and longevity. But most people can't even do one. Let's change that. Here's the simple process I used to go from zero to pumping out weighted pulls ups: = Thread =
Pull Ups are a fantastic bodyweight exercise Being able to do these is a show of strength, health and longevity... But also they also develop your lats, traps, delts, and biceps. But most can't even do one pull-up Never fear. ⬇️⬇️⬇️
I am going to show you exactly to use negative (eccentric) reps to for from zero to pumping out pull-ups for fun. If you follow this plan to a tee. In weeks you will be hitting pull ups and building a lean and strong physique. Stronger, healthier, better. Here's how"
Eccentric (lengthening) has massive benefits: ⚬ Increase load on the muscle ⚬ Decrease energy demands on the muscle ⚬ Increase muscular strength ⚬ Increase mechanical tension (key driver for hypertrophy) And we can use these to quickly increase your pull up strength
1. How to perform Eccentric (Lowering) Reps ⚬ Find a block or bench to stand on ⚬ Start in the very top position of the pull-up rep ⚬ SLOWLY lower yourself down over 4 SECONDS to a full stretch ⚬ Be honest with yourself on speed and use ZERO momentum
2. Program Stage 1 - 6 sets of 2 reps (eccentrics only) Stage 2 - 6 sets of 3 reps Stage 3 - 7 sets of 3 reps Stage 4 - 8 sets of 3 reps Stage 5 - 9 sets of 3 reps Stage 6 - 10 sets of 3 reps * Make sure each eccentric rep is done perfectly and be honest with your rep speed...
The speed at which you go through each stage will vary Once you can do 10 sets of 3 reps with eccentrics (*perfect form) then retest pull up strength and you should now be able to pump out multiple pull ups Then recycle the original program but with full rep pull ups... Boom!
Can't do any 4 second eccentric pull ups? No worries. Start with with rack chins or inverted rows and use the SAME progression outlined, until you can do eccentrics and go from there No excuses...
This is all about laying out your volume intelligently to get more loading and increase your progressions and strength Remember we are looking to increase strength over TIME Increasing pull up strength & reps will help you improve muscle, strength and overall health metrics.
To Summarize? 1. Use 4 second eccentric movements 2. Program over time (week/months) 3. Gradually increase reps then sets 4. Retest for pull up strength 5. Recycle eccentric program with full reps Get ready to build a healthy strong body, no matter your age.
PS. Are you interested in. Optimizing your health and performance: • Shred 25-45lbs of stubborn fat • Develop bulletproof confidence • Change the Trajectory of Your life And get a high performing physique for life. Results guaranteed ⬇️⬇️⬇️
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If you enjoyed this post: 1. Follow me @hannahvshapefit 2. Retweet the first tweet I'm here to help you: • Optimise your health and fitness • Reach your full potential <a target="_blank" href="https://x.com/hannahapexfit/status/1975149746558992888" color="blue">x.com/hannahapexfit/…</a>