Following a video I put up on Instagram @jcdpersonaltraining I thought I'd write a quick blog on pull ups. In my eyes the one exercise then anyone looking to stay in shape should master. Performed correctly they are the most effective exercise for isolating your posterior chain and growth to your back. Here is a quick break down of the fundamentals when performing a pull up.
Full range of motion : this is the most crucial and something I tell so many people when performing a pull up. A full stretch at the bottom of the rep to a squeeze and full contraction right up to the traps at the top of the rep. Doing this, you will recruit so many more muscle groups and strengthen the posterior chain as a whole. When people add weight to the pull up the range of motion seems to diminish, ensure this doesn't happen. Don't add weight until you are strong enough to using the full range of motion.
Tempo and contraction: This is where the growth occurs. Many neglect tempo for weight, now both have their benefits but lifting lots of weight with little or any form is going to do nothing, as tempo, no matter the weight, will always stimulate the muscle no matter weight, within reason. With a pull up tempo is crucial on the lowering, otherwise known as the eccentric phase. People believe that you only benefit from the pulling element of the movement but lowering your body under control will help with becoming stronger and aid with growth. Anything you have better control over you're automatically going to be stronger at, so don't neglect this. Contraction follows on from this ensuring through each rep as each muscle takes over from the other you're getting the most out of it. Focus on feeling each muscle, squeezing that muscle pulling to bring you closer to the bar. This is where tempo is needed to really feel this, so don't neglect either.
Alternative Exercises: What if I can't do a pull up? Well firstly I would recommended jumping up to the bar and lowering yourself under control, aim for a 4 second count. This will stimulate the muscles needed to perform a pull ups, with perseverance you'll be able to do a full pull up. I wouldn't really recommend using the assisted pull up machines instead use a heavy duty band looped on to the bar putting your foot on the band and then perform the pull up. Depending on the band this will decrease your overall bodyweight, as you become stronger use thinner, not so strong bands and soon you won't need assistance. I recommend this over the machine as it allows for imbalances and a more realistic, functional and closest movement to the pull up itself.
So don't neglect the pull up and if you use the exercise correctly it can aid in giving you a killer back and the better wings than red bull. Head over to my Instagram @jcdpersonaltraining for videos and be sure to follow for more advice.
Happy New Year
Jack
Full range of motion : this is the most crucial and something I tell so many people when performing a pull up. A full stretch at the bottom of the rep to a squeeze and full contraction right up to the traps at the top of the rep. Doing this, you will recruit so many more muscle groups and strengthen the posterior chain as a whole. When people add weight to the pull up the range of motion seems to diminish, ensure this doesn't happen. Don't add weight until you are strong enough to using the full range of motion.
Tempo and contraction: This is where the growth occurs. Many neglect tempo for weight, now both have their benefits but lifting lots of weight with little or any form is going to do nothing, as tempo, no matter the weight, will always stimulate the muscle no matter weight, within reason. With a pull up tempo is crucial on the lowering, otherwise known as the eccentric phase. People believe that you only benefit from the pulling element of the movement but lowering your body under control will help with becoming stronger and aid with growth. Anything you have better control over you're automatically going to be stronger at, so don't neglect this. Contraction follows on from this ensuring through each rep as each muscle takes over from the other you're getting the most out of it. Focus on feeling each muscle, squeezing that muscle pulling to bring you closer to the bar. This is where tempo is needed to really feel this, so don't neglect either.
Alternative Exercises: What if I can't do a pull up? Well firstly I would recommended jumping up to the bar and lowering yourself under control, aim for a 4 second count. This will stimulate the muscles needed to perform a pull ups, with perseverance you'll be able to do a full pull up. I wouldn't really recommend using the assisted pull up machines instead use a heavy duty band looped on to the bar putting your foot on the band and then perform the pull up. Depending on the band this will decrease your overall bodyweight, as you become stronger use thinner, not so strong bands and soon you won't need assistance. I recommend this over the machine as it allows for imbalances and a more realistic, functional and closest movement to the pull up itself.
So don't neglect the pull up and if you use the exercise correctly it can aid in giving you a killer back and the better wings than red bull. Head over to my Instagram @jcdpersonaltraining for videos and be sure to follow for more advice.
Happy New Year
Jack
