{"id":65195,"date":"2016-12-18T20:18:22","date_gmt":"2016-12-18T20:18:22","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/8-weeks-to-mastering-pull-up-power"},"modified":"2023-09-19T09:50:38","modified_gmt":"2023-09-19T14:50:38","slug":"8-weeks-to-mastering-pull-up-power","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/8-weeks-to-mastering-pull-up-power\/","title":{"rendered":"8 Weeks to Mastering Pull Up Power"},"content":{"rendered":"

Who doesn\u2019t want to be able to crank out multiple sets of pull ups? <\/strong>They are arguably the one exercise that everybody wants to do, and that everybody avoids at all costs. A well-executed pull up is an impressive feat. Push ups, dips, sit ups, and many other bodyweight exercises are doable for most, but pulling your entire body up to a bar or rings is a tall order for many.<\/p>\n

Pull ups can be thought of as the squats for the upper body.<\/strong> Everyone knows they need to do them, but few do them correctly. They are tough, require whole-body strength, and take a whole lot of practice to perfect.<\/p>\n

So why bother with the pull up?<\/strong><\/p>\n

Neglecting to include some form of the pull up in your program will do your physique an injustice. The aesthetic rewards of pull ups include building a V-taper, which brings your shoulders out wide and makes your waist look smaller. But you will also gain a few key strength benefits,<\/strong> like the ability to manipulate your own bodyweight, and a stronger back to facilitate other main lifts such as squats and deadlifts<\/a>.<\/p>\n

You need pull ups in your life.<\/strong> It\u2019s great to lift big with bench presses, rows, and curls, but let\u2019s stop neglecting your pull up power and strength. It\u2019s time to grab the bar and start to develop real-world pulling strength and squash your reliance on the pull-down machine once and for all.<\/p>\n

Below is an eight-week training plan to increase pull up performance, strength, and power. It won\u2019t be easy, and you\u2019ll have to start from the ground (literally). But rest assured, you\u2019re about add a new dimension to your fitness. <\/strong><\/p>\n

Stronger Pull Ups: Weeks 1 and 2<\/h2>\n

If you\u2019re the type who struggles with pull ups and can barely eke out a single rep with decent form, this program will start you from zero. <\/strong>You will start with a beginner-level rep total, rest times, and overall volume and frequency. Consider this your break-in period if you\u2019re new to the pull up game.<\/p>\n