How to Fix your 💩 Pull ups Fast

Want to fix your weak pull ups? progress to weighted or just increase your rep count, maybe the goal of a 20 rep set? in this video I will help you to fix your pull ups with simple steps to follow, lets get into the video

1. slow your reps downs then speed up, this is a massive step to follow and the benefits are huge. many people will rush the rep to hit a rep goal not realising they are not focusing on what's important. there are 2 main phased to a rep, the concentric and the eccentric and we should adapt the our speed to maximize our results. The eccentric or the lower phase or negative is often rushed through but this portion has huge potential, slowly lower yourself down, don't just drop, this is perfect for placing tension on the muscle, and teaching you control and stability. The time under tension here will lead to more hypertrophy gains on the concentric portion or the pulling yourself up phase, be explosive, be powerful, engage those fast twitch muscle fibres. but be in control of that power. doing this these two principles will increase time under tension which is important for hypertrophy but also develop your strength and power. Try it now

2 . pause your reps , this is a humbling experience and will highlight when you are not in full control of the movement, if you are not in control there's a chance that momentum is doing the work therefore your muscles are not, leading to less gains for you. adding in pausing will increase the time under tension but also teach you to focus throughout the entirety of the rep, focusing on creating more tension. you have two opportunities for this, at the bottom of the rep and at the top. the pause doesn't have to be long but make it mean something, even a second or 2 makes a difference. when at the bottom make sure you keep tension in your shoulder blades are are not just hanging loosely, keep the tension in the muscles.

3 - take a longer rest, many will do there pull ups with 30- 60 seconds rests in between and wonder why the quality and quantity go down, a longer rest will allow for more energy both mentally and physically that you can channel and focus on performance, on perfecting your form. going to 2 - 3 min rest in between will greatly improve your performance, your workouts may take longer but it will be worth it.

4 - set a set target , most will do their pull ups to chin height, there is no issue with this but what is common is when they fatigue they will tilt there chin to hit a rep, this is cheating and will overestimate your current capabilities. set a rigid target, your collar bone or even do chest to bar. if you are set on chin over the bar, be strict with your self and keep a set head tilt and do not change it over the whole set and hold yourself accountable. you are only in competition with yourself, who you were yesterday so don't cheat this.

5 - don't focus on just back and arms , sure the pull up is a back and bicep exercise but when you think of it this way your pull ups will be weaker and you will create energy leaks. when doing your pull ups contract everything, squeeze the bar as hard as you can, wrap your thumb, tense your chest muscles contract your core, tense your glutes, if you can do them with legs fully hanging them straighten those legs and tense your quads hard, turn the pull up into a full body exercise, this will make you far stronger and will increase your numbers, it will be hard at first but it will also teach you mentally to creating more tension throughout. the body doesn't work in isolation so don't train that way