WANT TO BUILD YOUR BACK?
Get to 90 lb pull/chin-ups... for reps! Want to know how I got there? Keep reading...
Here are my top tips if you can't do a pull-up yet:
1️⃣ Lose excess body fat
2️⃣ Use bands for assisted pull-ups
3️⃣ Eccentrics: Jump/kip up to a pull-up or use a box to stand on, and focus on slowly lowering yourself during the eccentric portion of an unassisted pull-up (you can even do this weighted)
4️⃣ Inverted Rows: If you can only do a couple of pull-ups and want to add volume, try inverted bodyweight rows
5️⃣ Get stronger on Lat Pull-downs
6️⃣ Barbell Bent Over Rows: Strengthen other major back compound movements like bent-over rows
7️⃣ Increase Frequency: Practice at least 2x per week, ideally 3 or 4 if you’re really focused. If you do 3-4x a week, reduce the volume per workout. Increased frequency helps you master the move. The more you do it, the better you get.
If you can already do pull-ups:
1️⃣ Start adding weight immediately (even if you can only do a couple of reps)
2️⃣ Program it like any other major compound lift such as squat/bench/deadlift, etc.
3️⃣ (See all tips above)
How can I program my pull-ups?
Those with beginner and novice levels of pull-up strength should start with 'Linear Progression' (i.e., gradually increasing the weight of the lifts every workout).
I recommend linearly progressing with a Reverse Pyramid Training style for reps/sets.
Once you're at intermediate and advanced strength levels, you'll need to get more strategic.
Start with one of the Big 3 Periodization styles: 1️⃣ Linear Periodization
2️⃣ Block Periodization
3️⃣ Undulating Periodization
Looking to take the guesswork out of making your back gains?
Work with me for 90-120 days in-person or online. 👇
Schedule a free consult call with me to see if we're the right fit!
Comprehensive Coaching Services
1. Weekly Check-in Coaching Call
A dedicated call to discuss progress, address concerns, and adjust plans as needed.
2. Training Sessions
Frequency: 1-4 times per week, based on your needs and goals.
Personalized Resistance Training Programming:
Weight Training:
Featuring periodization to ensure progressive overload and optimal results.
Includes alternative exercises based on available equipment or personal limitations.
Offers alternative workout splits tailored to your schedule.
Incorporates strategies for breaking plateaus.
Progressions and regressions to cater to your fitness level.
Exercise tempo selection for optimal performance and safety.
Ab/Core Training: Focused routines to strengthen and tone your core.
Cardio Fitness Training: Customized cardio plans to improve endurance and cardiovascular health.
Warm Ups & Cool Downs: Structured routines to prepare your body for exercise and aid recovery.
3. Text Support
Ask questions anytime for ongoing support and motivation.
4. Live Form Checks & Video Analysis
Real-time feedback on exercise form and technique to ensure safety and effectiveness.
5. Workout Tracking
Comprehensive tracking of your workouts to monitor progress and make necessary adjustments.
6. Personalized Nutrition Advice & Meal Guidance
Tailored nutrition plans and meal guidance to support your fitness goals.
Meal Diary Tracking: Monitor your dietary intake and adjust as necessary for optimal results.
7. Initial Fitness Assessments
Static Posture Assessment: Evaluates your posture to identify imbalances.
Dynamic Postural Assessment (OHSA): Assesses movement patterns to identify areas for improvement.
Cardiovascular Assessment (if needed): Evaluates cardiovascular fitness levels.
Strength Assessment (if needed): Determines your current strength levels and identifies areas for improvement.
8. Periodic Re-Assessments
Regular evaluations to track progress and adjust the training plan as needed.
9. Custom Mobility & Flexibility Training
Mobility Training: Exercises designed to enhance joint movement and function.
Flexibility Training: Routines to improve muscle elasticity and overall flexibility.
10. Individualized Corrective Exercises for Injury Prevention
Customized exercises to address specific weak
Comments