Many of my exercise goals are absorbed from others, and the first quarter of 2012 was no different. Other M’s goal is to do one pull-up by the end of March. My goal was straight from this great video: 8 pull-ups.
I could already do 1-2 pull-ups, which is a decent base for adding 7 more. However, if you’ve got more potential for growth than I do, there are a a couple tricks you can use which work great.
Negative pull-ups: start with your chin over the bar and lower yourself as slowly as possible. More info here.
Assistance bands: big rubber band stretching from the pull-up bar to the bottom of your foot. It reduces the amount you are lifting, making it easier to work up to an unassisted pull-up. More info here.
- Pull-ups twice a week
- 5 sets each pull-up day
- Each set is max pull-ups followed by enough negatives to make 8 per set.
I’m proud to report my final two pull-up days for this quarter started with the full 8 pull-ups on the first set. No negatives required! I’m less proud to report that my other 4 sets each day were replaced by victory laps around the apartment.
Alas, I’m again in need of a new exercise goal. Who’s got one?