Скачать или смотреть The best ways to finally be able to do a pullup

In this video I'll be discussing how to finally get your first pull-up. Throughout this video, I'll be discussing the muscles that are used in the pull-up, the proper form & technique necessary for the pull-up, what exercises you should be doing if you cannot do a single pull-up, the proper sets, reps, & rest time needed to optimize your pull-up performance, & how often you should be training the pull-up.
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The pull-up movement is a vertical pulling exercise that primarily works the back, biceps, & forearms. It is important to note that when trying to learn the pull-up, specificity is king. We want to be able to incorporate the proper exercises that help us work towards the pull-up in the most productive way possible.
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For that reason, I feel that the Modified Australian Pull-up & traditional Australian row are the first two exercises necessary for helping us maximize our pull-up progress as beginners. The reason for this is because the Australian Pull-up allows us to maximize our pull-up development, while at the same time pushing past that rep failure threshold by getting some assistance from our lower body.
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The Australian row helps us to accumulate more volume for the muscles involved in the pull-up through a different plane of motion. This is because the row is a horizontal pulling exercise. It is important to understand that the body was designed to move in multiple planes of motion. We aren't robots who are mechanically designed to move one fixed way.
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With moving in multiple planes of motion, this also allows us to avoid any muscular imbalances. Now that may sound confusing at first since the pull-up & row work the same muscle groups. The thing is, since they do this through different planes of motion, different stabilizers of the body are recruited in each movement. So it is important to implement both.
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Once you get comfortable with doing both Australian Pull-ups & Australian Rows, I'd suggest also adding in jumping pull-up negatives. The jumping pull-up negatives allows us to closely mimic what it will actually feel like to do the real pull-up. Thus, applying ourselves to learning the skill of the movement. The negatives also allow us to get more time under tension. Since often times, we're not strong enough to be able to move our bodies against gravity. With this movement, we allow ourselves to go with gravity, thus being able to get the necessary work in so we're able to optimize our pull-up development.
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As far as sets & reps go, for the Australian Pull-ups & Rows, I'd recommend doing 3-5 sets of 5-15 reps. The reason the rep range is so high is to account for absolute beginners that truly lack any form of upper body strength. With our Jumping Pull-up negatives, I'd recommend 3-5 sets of 1 to 5 reps of 3 to 10 second negatives. I would also recommend implementing the jumping negatives in your routine at the beginning once they become strong enough to start doing them.
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With the rest time for these movements, I'd suggest 2 to at most 5 minutes. The rest for the range being this way is to account for beginners who may need more rest to ensure perfect reps for each set. This being them developing the skill for the movement. Secondly is to account for those proficient with the movement & are trying to say in the muscle building rep range.
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Music produced in this video by DayOut. Check out his YouTube Channel:    / @dayout100  
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