So a question that I get a lot from gym peeps and people that are wanting to get in shape is "How do I get to a point where I can do more pull-ups". So I usually tell people to start where ever you are. Don't jump onto the bar and just expect that you are going to just knock out 50 pull-ups just because your friend has a similar build and can do a ton of pull-ups (side note don't compare yourself to anyone, the only comparison you should make is between you and yesterdays you! #EverydayGettingBetter). Who knows he/she may have started doing pull-ups earlier (more practice of course). In regards to pull-ups practice makes better. One theory is the more you run the more you run. You don't just start out at 3 hour marathon time you work your way towards it and the same goes for your Pull-ups. You don't just start out at 50 pull-ups unless you are a genetic freak. Pull-ups are one of the best upperbody exercises to build strength, add definition and add the nice hour glass shape for the ladies and nice lat with for the guys. I have listed a couple ways to modify and build your way up to doing more pull-ups. Also, just say No to Kipping Pull-ups please. You can build muscle more effectively through maximizing your range of motion with standard pull-ups and the modified options listed below.
Inverted Rows/Inverted Pull-ups
How To Do It:
Using the Smith Machine
Assisted Machine Pull-ups
The assisted pull-up machine uses counterbalance weights, which means the higher the weight you set the machine, the easier the exercise becomes. Set the weight to 20 pounds less than your weight, complete three to five reps, and then adjust the weight accordingly. For instance, if you weigh 130 pounds, set the machine to 110 pounds.
Here's how to safely use this machine.For traditional, lat pull-ups:
Hopefully the information that was provided was of some help. I have attached a quick Instagram video that will hopefully guide and motivate as you continue to be awesome on your fitness journey.
So on the stepmill I am usually highly enlightened and I don't know if its because I'm reading my daily devotion and bible verses or if its that I'm digging so deep out of desperation to get to the end. No matter the case I had a lightbulb moment and I realize that I can listen to the same message or read the same motivational quote but it may resonate differently at different points in life. Moving from Me to We and saying God help me to be a blessing to someone else today instead of sitting around worrying about your problems.
Matthew 6:25-34New International Version (NIV)
Do Not Worry
25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?
28 “And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. 29 Yet I tell you that not even Solomon in all his splendor was dressed like one of these. 30 If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? 31 So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ 32 For the pagans run after all these things, and your heavenly Father knows that you need them. 33 But seek first his kingdom and his righteousness, and all these things will be given to you as well. 34 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.
I know this is easy to say when your aren't going through something but even when you are going through something you can stave off the constant urge to worry by focusing your efforts on others. God has placed something special in each of us not just for our own glory and pride but for His Glory and to be a blessing for others. Ask yourself what do I have today that God has blessed me with to give away or to be a blessing for others. Maybe its helping an elderly neighbor with their lawn or paying for supplies for kids in low income areas or giving your time with a local food pantry or even on your job listening to a colleague that's having marital problems or taking your job and seeing it as being a blessing to those that your work for and with. No matter the case I feel as though true success encompasses more that just making a bunch of money because you can be a public success and a private failure. Of course making money is important but it is a by product of taking care of enough people with what you do.
Many times we get stuck in the rut of only doing bilateral training. I have found with myself and many of my other clients that training each side individually (unilateral) has helped to stimulate new growth for the muscle groups that are isolated. Isolating also helps with muscle imbalances and in maintaining proper symmetry. So for all of my either bodybuilders or fitness competitors symmetry and isolating during your workouts are uber important. I have attached a quick video that should help give just a general idea about isolating one muscle group. Here is a quick chest isolation. Hope it Helps :-)