Tips for Advanced Pull Ups by Lee Wade Turner (Bar-Barian)
SGPT: You were the winner of the SEALgrinderPT pull up contest in 2011. Tell us about your training during that event and what enabled you to pull off 41 dead hang pull ups.
LWT: I’m always in decent shape because i’m totally dedicated to my training & I’m usually competing in monthly competitions that are held on the forum of the Bar-barians web-site (www.Bar-barians.com)
For this particular competition i focused on doing a very hard pull up session once a week along with my regular sets that i might do throughout the week.
The workout i did to train for the pull up comp was weighted pull ups with a 20KG vest … I would do my max reps with the vest on, then take the vest off straight away & do as many as possible without the weight. I would do 10 sets of these & it would take me about an hour … the most reps i got out with the 20KG vest on was 18!
Tips for Advanced Pull Ups by UKJay Anthony (Bar-Barian)
SGPT: What are a few tips that you would give other athletes to help them with their pull ups?
UKJAY: Weighted Pull-ups help tremendously to get your pull-up numbers up. i highly recommend them to anyone.
Tips for Advanced Pull Ups by Stew Smith (U.S. Navy SEAL and top trainer)
SGPT: What are some suggestions you would give an athlete to improve on pull-ups?
SS: I have a couple methods. The thing to remember is that pull-ups start off as a strength / power exercise to get your first few. Then to succeed with double digits, pull-ups become a muscle stamina / endurance exercise. If you are stuck under 10-15 I would recommend my Pull-up Push Workout where you do pull-ups each day for 10 days straight – rest for 3 days and test on day 14. Typical growth is 50-100%. Weighted pull-ups is another way if you are stuck at 20 and want to get up to 25-30 pretty quickly. Also I have seen guys go from 15-25 in 4-6 weeks with the 100,200,300 pull-up workout where you do 100 pullups in as few sets as possible. See link for more details. I recommend once a week for 4-6 weeks to see improvement from 15 to 25. Add two other upper body workouts in that week as well.
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