Bodyweightexercises chin-up training
Pull-ups, everyone knows them, hardly anyone does them, or does it? Pull-ups are among the most effective training exercises, especially for the upper body, but they are exhausting and intense. As with all Bodyweightexercises, your own body weight is used as a training resistance in pull-ups.
That alone makes these movements a high-intensity exercise. If this is too difficult in the beginning, or someone has never trained before, let alone do pull-ups, there is also the possibility to put a chair under and support it with your feet.
Pullups activate and train the flexor chains holistically and effectively from the upper “entrance”. Forearms, biceps, shoulder, chest and broad back muscles, as well as the abdominal and hip muscles are stressed directly and intensively.
execution Pull-ups can be done almost anywhere, so there are no excuses. On door frames, tree branches, carpet poles or special pull-up bars, which can be fixed in the door frame. But even a rope, gymnastic rings or even a towel are suitable for an intensive chin-up training.
Step 1: The concentric part, ie the part where you pull yourself upwards from the extended, hanging position, accelerates. In the slope the body has a movement speed of zero. They start the movement slowly and try to maximally accelerate on the way up, which activates the fast-acting muscle fibers. While pulling up you exhale and actively tense the abdominal muscles.
2nd step: Holding. At the highest point, freeze the exercise briefly, i. They stay here for as long as it is possible and try hard to tighten all the muscles involved in the exercise. Keep the position and muscle tension about 3-5, possibly up to 10 seconds. The feeling is more decisive than the duration. It is about developing a feeling, an awareness of how the musculature works.
The goal here is to feel all the muscles involved together as a unit and to consciously tense: hands, arms, shoulders, back, neck and more. also the abdominal muscles.
The musculature is designed for sustained muscle work, which is not to train sentences with tens of repetitions, but to increase the tension of the muscle fibers. Holding muscles are trained with holding work, strength training is pure holding training.
Anyone who tries to achieve endurance with sets of 50 reps actually does more pure endurance training because the resistance that makes so many repetitions without a break is too small for the strength aspect.
You exhaled while pulling up, then breathe in again at the top and try to hang up over the duration of the next slow exhale, and as you exhale, consciously tensing all those muscle groups.
3rd step: The lowering and inhaling should be regarded as “relaxation”. Inhale and release the consciously achieved tension in the target muscle groups.
This is what a repetition should look like and that is precisely the basis of any training: the quality of each repetition is crucial. Training is the sum of all executed repetitions. Not the highest possible repetition number or additional weights are crucial for the success of the training, but the quality of each repetition performed.
If every single repetition is carried out as perfectly as possible, we ensure that the total sum of the individual repetitions ultimately achieved is of high quality. But if I put too much value on a number I want to achieve, the mental focus drifts away and our attention is more concerned with counting than with improving the quality.
training Guidelines Pull-ups are complex and difficult and many muscle groups are involved. For these reasons, it is relatively difficult to complete many repetitions without a break at one go while meeting the quality criteria. For that reason, I recommend that you always start with just one repetition at the beginning.
Each sentence consists of a repetition. From a purely mathematical point of view there is no difference if I execute a sentence with 10 repetitions or 10 sentences with one repetition each. But there are a lot of differences in the effect. The quality of the set of 10 repetitions will collapse at the latest half of the repetitions. Probably after the first third.
So the first three repetitions are still o.k. and trigger the desired processes. From then on, the previously positive effects are reversed. Due to the increasing fatigue of the muscle fibers and the nervous system, the movement changes. Other body parts are used as supportive. The nervous system, which is responsible for activating the muscle fibers, “learns” a dirty way of working.
Some muscle groups tire sooner than others and acidify quickly. Ultimately, the soreness is probably so big that the next few days is not to think about pull-ups. So not only important training days are lost, but you get used to an unclean training style.
We’re all programmed to think effective training needs to be operated to the point of total exhaustion, muscle burning and acidity. But these are not criteria for the effectiveness of a workout. Training means to purposefully stimulate the muscle cells. Targeted means executed on power, muscle growth, fat burning, etc. Depending on the goal, the stimulus changes a little and this only serves to trigger a biochemical reaction, which gradually leads to our goal.
Principle no. 1: Practice the exercise The saying “practice makes the master” also applies to the training. After all, strength and muscle training is the perfect interaction of the nervous system and muscle cells. This interaction is to be practiced, just as the individual musicians of an orchestra practice the interplay of their instruments. The better the body learns to tune the motor units to a movement, these are the connections between nerve and muscle fibers, and the more of these units work together, the more power can be deployed.
Often, the strength of newcomers to training increases drastically in the first six months. This is because the body has to learn the new exercises first and gradually activates more and more fibers. Accordingly, more power is deployed, even if it has not yet come to a muscle.
The nervous system learns most effectively with high frequency and minimal fatigue Fatigue is the enemy No.1. The nervous system gets tired faster than the cardiovascular system and faster than the muscles. It also takes 8-10 times to regenerate. Logically that the progress is massively impaired, if you overstrain the nervous capacity.
Therefore, no matter how fit you are and how many pull-ups you pack, I recommend starting with a repeat. Repeat as often a day as you can. This principle can be very well integrated into everyday life. So you can, for example during housework every 5-10 min. each perform one of the repetitions described above. Or you can do a repetition five times in the morning, each with a few minutes break, repeating this in the afternoon and in the evening.
It is about looking at each repetition as a new attempt to improve the exercise quality and the time under tension. The more you practice this without overworking, the faster the performance of the motor units will develop, and the faster you will gain strength and muscle mass.
Make this a daily ritual for four to eight weeks, including other exercises in which you want to progress. If you are playing a musical instrument, you probably also know that the frequency of practicing is more important than the length and that you achieve more with 20 minutes a day than with three hours once a week.
By the way, if you only do 10 such perfect one-to-one repetitions a day, you have 70 clean, profitable pull ups in one week, and almost 300 a month. But we do not assume 10 pull-ups. We want more. The idea is that you try to increase your workload daily for several weeks.
Progression as an important step towards further development In order to induce the body to produce more strength and musculature, a permanent increase is necessary. A constant quality improvement and prolonged duration under tension is the one axis of the coordinate system. The other axis consists of the increasing training volume and the increasing intensity.
This article is about the volume. Try to create a higher total repeat volume every day than the day before. Of course, only the highest quality, perfect repetitions count, everything else is self-deception.
Single repetitions serve us as a tool at the beginning. Next, “pair” your individual repetitions. This means, after about a week, you will complete 2 repetitions with a break of 30 seconds each time you have previously done a repetition. If you have previously completed 20 single attempts a day, now do 20 “paired single repetitions” with 30 seconds break in between. Another option is simply to do at least one more repetition each day and also to increase the holding time at the highest point and the active muscle tension.
How is this continuing? After you have optimized your muscle-nerve connections and the muscle fibers have already become stronger, ie if you master the movement better, feel stronger and your body is crying out for more training, the next step will be taken. This also applies to training-experienced athletes who have already developed good coordination and strength.
The ladder The ladder is an ingenious principle to drive the quality of each repetition and volume. The ladder is also good for training with a partner. They start with a perfect repetition. Then her partner does a repeat. Then do two repetitions without a break, then your partner. Then there are three, four repetitions and so on. There are different ways to complete a ladder training. One way is to take half the maximum possible number of repetitions as the top of the ladder.
Example: Someone is able to do 10 clean, effective pull ups. Half of it, five iterations, represents the top of the ladder. You begin with a repeat on the first pass, then two, three, or five repetitions in the last set of the first ladder. You have now completed a total of 15 high quality reps with short breaks.
Neither fatigue nor hyperacidity has occurred, you feel better and more energetic than before, even though you have exceeded your maximum pull-up by five repetitions. After a pause of a few minutes, the second ladder follows: again first one, then two, etc., up to 5 repetitions, again 15 total repetitions.
A ladder does not cause fatigue and fatigue, as the number of repetitions per set is significantly less than what is possible at maximum. At the same time, it enables a high overall repetition rate to be achieved, whereby the quality of the muscular work clearly improves until the end. The first ladder serves as it were a “running in” of the nervous and muscular system. With the ladder, you can achieve a very high training volume over eight weeks without provoking the slightest overload.
Long speech, far-reaching effects Now you have learned a lot about training, pull-ups and principles. Of course, the principles can also be applied to other exercises or training forms, such as Use dumbbell training. Further development and progression are important in every training session, because otherwise it will not only come to a standstill, but even a regression.
But especially with pull-ups, these things work wonderfully, because it depends on the right “mix” of frequency, volume and intensity to make proper progress in this exercise. I’m looking forward to reactions and look forward to a feedback. Enjoy the training!
Functional bodybuilding
A natural way to develop maximum muscle mass by Jens Sprengel
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