Monkey around - Pull ups!

Improvised pull up. But be careful not all door frames are as strong as this one.

Pull ups are one of the most beneficial overall muscle and strength developers and can be used almost anywhere. A single pull-up is often one of the most difficult exercises. Many adults can’t do a single repetition. If that person is you, not to worry - there’s still hope, even if you have failed before. 

Take a look at monkeys and apes in the wild. They’re in far better shape than human beings. They have greater endurance and flexibility, and they possess far superior strength. The exercises that resemble what these primates do most are pull-ups (and chin-ups). 

Monkeys and apes that climb trees for a living work with their own bodyweight. They don’t lift weights or use machines. And so, is it any wonder that a 60 pound chimpanzee has triple the strength of an athletic male - while a gorilla has the strength of 10 Olympic weight lifters? 

And just how can monkeys be so incredibly strong, you ask? The answer is simple. From doing all those pull-up type movements. They’ve mastered their own bodyweight while pulling, hanging, climbing and swinging from limb to branch. 

Its just part of their daily life, so make it part of yours.  

The benefits of pull-ups

The pull-up is a strength building dynamo. In just one pull-up, your body calls upon the following muscles:

• Fingers
• Forearms
• Biceps
• Triceps
• Shoulders
• Back
• Core

How not to do pull-ups

Many people have trouble doing pull-ups try assisted pull-up machine to help them. Don’t do it; it’s a useless crutch. If your goal is to do several unassisted pull-ups, you’re wasting your time with these machines for a couple of reasons.

First, a mental factor exists when doing pull-ups. Because you know the machine is helping you up, you probably won’t exert as much effort as you would if doing pull-ups unassisted. When you finally make the switch to unassisted pull-ups, you may still find yourself unable to do any.

Second, you don’t use all the muscles needed for real pull-ups when using the machine. When doing real pull-ups, your body has to call upon larger and smaller muscle groups all throughout your body for you to pull yourself up. A machine won’t recruit as many of these muscles. Thus, when you make the switch to doing unassisted pull-ups, you won’t have the strength needed to complete them.

The start with one pull-up Routine

Try this routine it works. In a month, you can go from doing one pull-up to 10 reps in multiple sets.

If you currently can only do one pull-up, start out by doing 12 sets of 1 pull-up with a 45 second break between sets two times a week. Once you can do two pull-ups, begin this routine:

Week 1: 6 sets of 2 reps. 45 second break in between sets. Twice a week.

Week 2: 5 sets of 3 reps. Twice a week.

Week 3: 4 Sets of 4 reps. Twice a week.

Week 4: 3 Sets of 6 reps. Twice a week.

If you’re able to do more, go ahead release your inner monkey.

Comments

[scooters mobility]

Great information,Thanks because I really need to have a good weight and I guess doing some pull ups exercise can help a lot to improve my body.