{"id":465,"date":"2008-07-08T20:07:47","date_gmt":"2008-07-09T01:07:47","guid":{"rendered":"http:\/\/artofmanliness.com\/?p=465"},"modified":"2021-06-01T12:47:59","modified_gmt":"2021-06-01T17:47:59","slug":"pull-ups-fitness-routine","status":"publish","type":"post","link":"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/pull-ups-fitness-routine\/","title":{"rendered":"Do More Than One Stinking Pull-Up"},"content":{"rendered":"<p class=\"MsoNormal\" style=\"text-align: center;\"><a href=\"https:\/\/content.artofmanliness.com\/uploads\/2008\/07\/pull.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-101897\" src=\"https:\/\/content.artofmanliness.com\/uploads\/2008\/07\/pull.jpg\" alt=\"Man doing pull ups for body fitness at outside.\" width=\"625\" height=\"417\" srcset=\"https:\/\/content.artofmanliness.com\/uploads\/2008\/07\/pull.jpg 724w, https:\/\/content.artofmanliness.com\/uploads\/2008\/07\/pull-320x213.jpg 320w, https:\/\/content.artofmanliness.com\/uploads\/2008\/07\/pull-640x427.jpg 640w\" sizes=\"auto, (max-width: 625px) 100vw, 625px\" \/><\/a><\/p>\n<p class=\"MsoNormal\">I&#8217;m still haunted by my 6<sup>th<\/sup> grade gym class. At the beginning of the semester, all the students took part in a physical fitness test. Part of the test included a visit to the old chin-up bar. I remember standing in line nervously knowing I was about to embarrass myself. You see, I was a fat kid. My mom tried to tell me I was big boned (God bless you, Mom), but I knew I was fat. And looking at that bar, I knew there was no way I was going to be able to pull up my pudgy 160-pound body with my wimpy 11-year-old arms.<\/p>\n<p class=\"MsoNormal\">I watched all the skinny kids bust out pull-ups like they were nothing. \u201cYeah,&#8221; I thought, \u201cpull-ups are easy when you only weigh 75 pounds.&#8221; Maybe God was trying to humble me that day because the person right in front of me in line was a girl. Not only that, she was a prepubescent athletic machine. I stood and watched her crank out pull-up after pull-up. I lost count of how many she did.<\/p>\n<p class=\"MsoNormal\">\u201cOkay, McKay,&#8221; the coach said, \u201cyou&#8217;re up.&#8221;<\/p>\n<p class=\"MsoNormal\">I summoned all the positive thinking I could at that moment. I convinced myself that I could actually bust out 4 or 5 pull-ups. With my newfound confidence, I jumped and grabbed the bar. It was over before it even started. I put up a good fight, but gravity and my fat middle school body beat me that day. I couldn&#8217;t even do one stinking pull-up.<\/p>\n<p class=\"MsoNormal\">Ever since then, I&#8217;ve made it a goal in life to be able to do pull-ups. Lots of them. To me, the pull-up represents the ultimate test in fitness.<\/p>\n<p><center><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/eT6jSZhMyQ4?rel=0\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/center><\/p>\n<h3>The Benefits of Pull-Ups<\/h3>\n<p class=\"MsoNormal\">The pull-up is a strength-building dynamo. In just one pull-up, your body calls upon the following muscles:<\/p>\n<ul>\n<li>Fingers<\/li>\n<li>Forearms<\/li>\n<li>Biceps<\/li>\n<li>Triceps<\/li>\n<li>Shoulders<\/li>\n<li>Back<\/li>\n<li>Core<\/li>\n<\/ul>\n<p class=\"MsoNormal\">Not only will your strength increase dramatically from pull-ups, but your upper body will become bigger and more defined. Moreover, the strength you derive from doing pull-ups will help you improve your performance in other exercises like the <a href=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/how-to-bench-press\/\">bench press<\/a> or overhead press.<\/p>\n<h3>How Not to Do Pull-Ups<\/h3>\n<p class=\"MsoNormal\">Many men who have trouble doing pull-ups go to the assisted pull-up machine to help them crank the pull-ups out. Don&#8217;t do it; it&#8217;s a useless crutch. If your goal is to do several unassisted pull-ups, you&#8217;re wasting your time with these machines for a couple of reasons:<\/p>\n<p class=\"MsoNormal\">First, a mental factor exists when doing pull-ups. Because you know the machine is helping you up, you probably won&#8217;t exert as much effort as you would if doing pull-ups unassisted. When you finally make the switch to unassisted pull-ups, you may still find yourself unable to do any.<\/p>\n<p class=\"MsoNormal\">Second, you don&#8217;t use all the muscles needed for real pull-ups when using the machine. When doing real pull-ups, your body has to call upon larger and smaller muscle groups all throughout your body for you to pull yourself up. A machine won&#8217;t recruit as many of these muscles. Thus, when you make the switch to doing unassisted pull-ups, you won&#8217;t have the strength needed to complete them.<\/p>\n<h3>The &#8220;Do More Than One Stinking Pull-Up&#8221; Routine<\/h3>\n<p class=\"MsoNormal\">A friend recommended this pull-up routine to help turn me into a machine. And guess what? It worked. In a month, I went from doing one stinking pull-up to cranking out 10 reps in multiple sets.<\/p>\n<p class=\"MsoNormal\">So if you&#8217;re ready to start cranking out pull-ups, here&#8217;s your routine.<\/p>\n<p class=\"MsoNormal\">If you currently can only do one pull-up, start out by doing 12 sets of 1 pull-up with a 45-second break between sets. Do the routine two times a week. Once you can do two pull-ups, begin this routine:<\/p>\n<p class=\"MsoNormal\"><strong>Week 1:<\/strong> 6 sets of 2 reps. 45-second break in between sets. Twice a week.<\/p>\n<p class=\"MsoNormal\"><strong>Week 2:<\/strong> 5 sets of 3 reps. Twice a week.<\/p>\n<p class=\"MsoNormal\"><strong>Week 3:<\/strong> 4 Sets of 4 reps. Twice a week.<\/p>\n<p class=\"MsoNormal\"><strong>Week 4:<\/strong> 3 Sets of 6 reps. Twice a week. If you&#8217;re able to do more, go ahead. Like I said, by this time I was able to increase my reps to 10.<\/p>\n<p class=\"MsoNormal\">When you get to the point that you&#8217;re able to do more than 12, it&#8217;s time to start adding weight to your pull-up routine, like the bad ass guy in the picture at the top.<\/p>\n<h3 class=\"MsoNormal\">Where to Do Pull-Ups<\/h3>\n<p class=\"MsoNormal\">Many men don&#8217;t do pull-ups because they don&#8217;t have access to a pull-up bar. Here are some options:<\/p>\n<ol>\n<li>Tree limb. Some trees have limbs that are perfect for pull-ups. When you&#8217;re out for a run, jump up, grab on, and start cranking some out.<\/li>\n<li>Outdoor gyms. During the 1980s, many parks installed outdoor gyms along jogging trails. The idea was that you could get a complete strength workout while jogging. Usually a pull-up bar is one of the stations.<\/li>\n<li>Get a pull-up bar for your house. The last, and most convenient option, is to get a pull-up bar for your door frame. I recently bought the <a href=\"https:\/\/www.amazon.com\/gp\/product\/B001EJMS6K?ie=UTF8&amp;tag=stucosuccess-20&amp;linkCode=as2&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B001EJMS6K\">Iron Gym Pull-up bar<\/a> and have been completely happy with it. It just fits right in your door frame and you don&#8217;t have to drill holes or do any installation. What&#8217;s great about having a pull-up bar in your door frame is that every time you walk by it you can crank a few out. After doing this a couple of weeks, you&#8217;ll be doing more than one stinking pull-up.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;m still haunted by my 6th grade gym class. At the beginning of the semester, all the students took part in a physical fitness test. Part of the test included a visit to the old chin-up bar. I remember standing in line nervously knowing I was about to embarrass myself. You see, I was a [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":101901,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"activitypub_content_warning":"","activitypub_content_visibility":"","activitypub_max_image_attachments":3,"activitypub_interaction_policy_quote":"","activitypub_status":"","footnotes":""},"categories":[6,230,7],"tags":[42243],"class_list":["post-465","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-fitness","category-health-fitness","tag-exercises"],"featured_image_urls":{"large":"https:\/\/content.artofmanliness.com\/uploads\/2008\/07\/pull5-538x280.png","aom":"https:\/\/content.artofmanliness.com\/uploads\/2008\/07\/pull5-372x230.png","reactor-320":"https:\/\/content.artofmanliness.com\/uploads\/2008\/07\/pull5-320x210.png","reactor-640":"https:\/\/content.artofmanliness.com\/uploads\/2008\/07\/pull5-640x419.png"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.6 (Yoast SEO v26.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Perfect Pull-Up Fitness Guide | The Art of Manliness<\/title>\n<meta name=\"description\" content=\"Ever since then, I&#039;ve made it a goal in life to be able to do pull-ups. Lots of them. To me, the pull-up represents the ultimate test in fitness.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/pull-ups-fitness-routine\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Do More Than One Stinking Pull-Up | The Art of Manliness\" \/>\n<meta property=\"og:description\" content=\"Ever since then, I&#039;ve made it a goal in life to be able to do pull-ups. Lots of them. To me, the pull-up represents the ultimate test in fitness.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/pull-ups-fitness-routine\/\" \/>\n<meta property=\"og:site_name\" content=\"The Art of Manliness\" \/>\n<meta property=\"article:publisher\" content=\"http:\/\/facebook.com\/artofmanliness\" \/>\n<meta property=\"article:published_time\" content=\"2008-07-09T01:07:47+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-06-01T17:47:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/content.artofmanliness.com\/uploads\/2008\/07\/pull5.png\" \/>\n\t<meta property=\"og:image:width\" content=\"670\" \/>\n\t<meta property=\"og:image:height\" content=\"439\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Brett\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@artofmanliness\" \/>\n<meta name=\"twitter:site\" content=\"@artofmanliness\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brett\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/pull-ups-fitness-routine\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/pull-ups-fitness-routine\/\"},\"author\":{\"name\":\"Brett\",\"@id\":\"https:\/\/www.artofmanliness.com\/#\/schema\/person\/b1e0d6a46d6d3de67d53c662f2848c6b\"},\"headline\":\"Do More Than One Stinking Pull-Up\",\"datePublished\":\"2008-07-09T01:07:47+00:00\",\"dateModified\":\"2021-06-01T17:47:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/pull-ups-fitness-routine\/\"},\"wordCount\":909,\"publisher\":{\"@id\":\"https:\/\/www.artofmanliness.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/pull-ups-fitness-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/content.artofmanliness.com\/uploads\/2008\/07\/pull5.png\",\"keywords\":[\"Exercises\"],\"articleSection\":[\"Featured\",\"Fitness\",\"Health &amp; Fitness\"],\"inLanguage\":\"en-US\",\"copyrightYear\":\"2008\",\"copyrightHolder\":{\"@id\":\"https:\/\/www.artofmanliness.com\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/pull-ups-fitness-routine\/\",\"url\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/pull-ups-fitness-routine\/\",\"name\":\"The Perfect Pull-Up Fitness Guide | The Art of Manliness\",\"isPartOf\":{\"@id\":\"https:\/\/www.artofmanliness.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/pull-ups-fitness-routine\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.artofmanliness.com\/health-fitness\/fitness\/pull-ups-fitness-routine\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/content.artofmanliness.com\/uploads\/2008\/07\/pull5.png\",\"datePublished\":\"2008-07-09T01:07:47+00:00\",\"dateModified\":\"2021-06-01T17:47:59+00:00\",\"description\":\"Ever since then, I've made it a goal in life to be able to do pull-ups. 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