You will need
- - gym;
- the crossbar;
- sports form;
- - loads;
- - dumbbell.
Make it a rule to perform pull-UPS every day. Do them as a morning warm-up. All this will prepare your body for heavy loads later. Start with the first warm-up approach. Observe the correct technique of the exercise: straighten the arms fully, pull to the chin and slowly lower yourself. Many people forget about these moments, making pull-UPS rapidly and correctly. All of this can lead to injuries. Perform 3-4 approach for 8-10 times.
Strengthen back muscles and hands. Choose for yourself a few auxiliary exercises and do them 3 times a week. For example, a very effective are deadlifts, bench press, lifts blocks on biceps and triceps. The more weight you lift in those exercises, the faster you will progress in pull-UPS.
Pull up with the load. With the strengthening of ligaments and muscles, you can perform pullups with more weight from your own weight you won't need to load. Freight can be a special weighted knee pads. If not, then just tie to the belt dumbbells 2-3 kg. In the first stage it will be enough. Pull up 5-6 times each of the 5 sets. Gradually increase loads 5-10 kg, without decreasing the number of repetitions and approaches.
Increase the number of pull-UPS every week. This period will be enough to see even small progress. If you pulled 9 times in the set last week, try to do 10 repetitions on this. When you learn to give the muscles a painful shock, then they will be able to more pull-UPS. Always record your results in your training diary.
Include sports nutrition in your daily diet. Only through exercise and high stress doesn't help in the long run. Will ever happen "muscle stagnation." To avoid this, take creatine 30 g, mixing it with 300 ml of milk. Do it before and after exercise.