Ways to Pull-ups For Great Back
Despite its usefulness, the same big guys who jump at the chance to get under the bar for a bench press shy at the thought of jumping up to a pull-up bar. Yeah, pull-ups are tough. Sure, you might be bad at them. But everybody has to start somewhere.
The Pull-Up Beat Down ///
I remember being humbled by the chin-up bar when I was 15-years-old. It
was 1994. Dustin Meyers (my partner at Old School Gym) and I were in his
dad's garage for a back workout. To start the workout, Dustin
approached the pull-up bar, took a wide, over-hand grip, and ripped off
25 reps. He only weighed a buck twenty-five, but I was still impressed.
My turn. I jumped up, took a wide grip, and banged out ... one single rep. Impressive, right? My five sets of one that day were not exactly remarkable. Yet instead of shunning the straight bar, I dedicated myself to mastering the pull-up.
33 The Hard Way ///
If you're like I was in '94, don't exclude pull-ups from your workout.
Sets of one rep eventually turn to two, two reps lead to sets of three,
and before you know it, 10 or more pull-ups will be within your reach.
My personal best is now 37 wide-grip pull ups. I can also do two reps
with 100 pounds hanging from my waist and 20 reps with 25 pounds
hanging. It's taken a lot of work over the years, but it's led to some
wide, thick lats. The next time you train back, head for the bar and go
to work. Your lats will thank you.
Chin-A-Thon ///
This insane workout is meant to attack your back from every angle. You
hit pull-ups for an entire hour with all types of grips and hand
positions. When my boy Dust and I want to attack this workout, we aim
for 200 reps and take as little rest as possible. Usually, we rest just
30-60 seconds, or until the other guy is done with his reps.
If you're unable to do more than one or two reps at a time, try using a pull-up machine, a band, or a box for assistance. There's no shame—everybody has a starting point.
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