How to Build Strong Upper Body - Workout of the day
The Old timer’s secret of building STRONG upper body. The secret exercise is called pull ups. Unfortunately, its non existent from a Gym Rat’s training routines. Why? because they are **** hard to do…
They’ll build your strong upper back, lats, arms and grip strength. From my point of view you should be able to do at least 20 pull ups.
How to Get more reps on your pull ups?
I have few strategies that can help you…
1. Negatives : If you can’t do pull ups at all, do negatives. You are much stronger on the negative portion of the pull up. Just because you can’t pull yourself up doesn’t mean you can’t lower yourself.
Jump for the highest position and then slowly come down. Do multiple reps (at least 20) a day.
2. Low reps with multiple sets: Do 10 Single pull ups or 20 Singles.
10 X 1 or 20 X 1 or 10 X 2 and so on.
3. Ladder system : When you start doing multiple reps then implement ladder into your routines. Ladder allows you to workout without burning yourself out. Pavel Tsatsouline introduced this system.
Here’s how Pavel describes the technique used by special forces personnel to work pull-ups into their busy classroom and training schedule: “We would file out to the pull-up bars and perform what we called ladders. I do a pull-up, you do one. I do two, you match me, etc. until one of us cannot keep up. Then, if we still had time, we started over. One rep, 2 reps, 3,4,5,6,7,8,9,10… 1,2,3,4,5,6,7,… 1,2,3,4,5. We totaled hundreds of pull-ups almost daily without burning out, and the extreme PT tests of our service were a breeze.”
I gave you 3 good ways to build strong upper body with pull ups. So what’s stopping you? Here’s a video on good pull up
Pull up Video : Courtesy Charles Staley ( trainer/coach/expert extraordinaire )
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