Exercise Equipment Pull Up Bar, Do You Need Three Exercises?
In fact, the most fit men (and women) are lifting up on the pole as it is one of the best exercises for building your back and biceps.
If you can’t handle more than one lift …
… use the following workout consisting of 3 exercises. You will need a rubber band, a lift bar and a lateral fastener device.
After 8 weeks of this training you should already be ready for the next level.
Note: Even if you don’t have access to all the gadgets, you can improve your lifts with Exercise 2.
Proper lifting performance
Grasp the shoulder with shoulder-width support, cross your ankles behind your back and hang on to the pole with your arms outstretched. Point your eyes up, then lift your chest to the pole and pull the blades together. Stop, then slowly return to the starting position.
How is the training going?
EXERCISE 1: Lift with a rubber band
The straps will help you to complete the lifts and also better mimic the lifts than other mechanical devices fitted for this purpose.
Instructions: Tie the strap to the pole, place a knee on the bottom of the strap and hang it on the pole with the support. This is your starting position. Now rise as you see in the photo on down below. Do 2 batches with 6 reps each, and rest for 60 seconds between batches. Then, start another exercise.
EXERCISE 2: Negative Rise
In this exercise, you will only descend, as various studies have shown that this part of the exercise builds the muscles best.
Directions: Place a bench or chair under the lifting pole and help lift it to the chest. Then lift your feet off the bench and lower as slowly as possible until your arms are fully extended. Measure the time you spend on the descent.
Do 2 batches with one drop each, resting for 60 seconds. When you are able to descend for 30 seconds or if the total time of both series exceeds 45 seconds, add a third series to the exercise.
This will also be an indicator of your progress, since those who descend for 30 seconds are usually able to do at least one repetition. Complete all the series and start the third exercise.
EXERCISE 3: Explosive lateral clamp
In this exercise, each repetition will be as fast as possible, as it will help you process fast muscle fibers – the ones that are most important for gaining strength.
Directions: Position yourself on the chest-tightening device and grasp the pole with your support. Instead of sitting down, kneel in front of the device and stretch your torso from your knees to your shoulders.
Then, without moving the body, fasten the pole to the chest as quickly as possible, then lower it to the starting position in a controlled manner. This was 1 iteration.
Choose the maximum weight
The weight with which you are able to complete 4 reps (but not 5).
Do 10 batches with 2 reps each, resting for 60 seconds.
Shorten your rest by 15 seconds each week.
In the fifth week, do one batch with as many reps as possible (preferably 8 to 10).
For the sixth week, repeat the whole process.
When you can handle at least two lifts …
… it’s time to upgrade your training, which we will do using a method called shortened rest intervals.
Instead of trying to do as many reps as possible, you will focus on shortening your rest between batches. Over time, there will be no rest, and you will be able to do more reps together.
Directions: Half the number of reps you can do. This will be the number of repetitions of one series. If you are able to do 2 lifts, you will now do one per batch, and if you are able to do 5, then 3 per batch (rounding up). Then complete 3 sets of 60 seconds of rest.
Exercise 2 times a week with at least 3 days of rest in between. Shorten your rest by 15 seconds each week.
When your rest is zero seconds, complete the full series, halve the number of lifts (there should be quite a few more now) and start the whole process again. This time instead of 3, run 4 batches.
When you can handle more than 10 lifts …
… you will probably try to stay in the status quo – say 3 series with 10 rises each. The problem is that you will not progress in this way, so we recommend that you increase your strength by adding weight and reducing the number of repetitions.
Directions: You will need a strap to hang the weights on. Then stick to the workout described below. For each batch, use weights to perform the prescribed number of repetitions. Therefore, if the number of repetitions decreases, you will hang more weight.
Exercise 3 times a week and rest 60 seconds between batches.
Series 1 2 3 4 5 6
1. Week 8 6 4 8 6 4
2. Week 7 5 3 7 5 3
3. Week 6 4 2 6 4 2
4. Week 5 3 1 5 3 1
Start the fifth week from the beginning, and carry more weight than you did the first week.
Additional tip: Build biceps with lifts
There is a saying among old fitness cats that says: If you can’t handle at least ten lifts, don’t even bend your arms.
This is because lifting with backs near your back processes your biceps more than any bend.
If you are weak for lifting on a pole, do exercises for your entire upper body while avoiding isolation exercises.
Once you have the ability to do 10 lifts, you can already start strategically performing lifts to develop biceps.
Directions: Use a prop to hang the pole, arms are 15 inches apart.
Lift up to the chest five times, stopping for three seconds at three
different points: when the elbows are flexed by less than 90 degrees,
when they are exactly at an angle of 90 degrees, and when they are
extended by more than 90 degrees. Also, use the following stop mode for
the repetitions that follow. Rest for 60 seconds and make another batch