How to Do More Pull-Ups

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

• Lie on the floor underneath the bar (which should be set just above where you can reach from the ground).
  
• Grab the bar with an overhand grip (palms facing AWAY from you).
• Contract your abs, and try to keep your body a completely straight line. Your ears, shoulders, hips legs, and feet should all be in a straight line.
• Pull yourself up to the bar until your chest touches the bar.
• Lower yourself back down.
  

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:

1. Securely set the pin on the desired weight.
2. Stand on the side platforms, and hold onto the outer handles. Lift one knee, and place it on the padded knee rest. Tightly hold onto the handles as you place your second knee onto the knee rest and be prepared to hold yourself up (with the assistance of the counterweight). Keep your abs engaged, spine neutral, and shoulders pressed down and back.
3. Pull yourself up as far as possible, making sure to keep your abs engaged and your shoulders pressed down and back. Slowly release down until your arms are almost straight.
4. Repeat 10-15 times. When getting off of the machine, be sure to pull yourself all the way to the top first. Keeping your arms engaged, slowly lift one knee and lower it to the side platform, then the other.

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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.

Click to Watch Video