The following workout is a simple but effective workout you can do simply by using a pull up bar. Pull ups are great for the back and arm muscles and you’ll be able to increase your strength and improve your pull ups with this workout.
The following pull up workout is known as the pull up pyramid and is great, even if you can’t do any pull ups.
For this workout to be effective, it will be different for each person. The amount you do will depend upon how many you can do before failure. You will simple start at 1 repetition and go up until you reach failure. Once you reach failure, you will work your way back down the pyramid.
Here is an example of the workout with a failure on set 11
Set 1 – 1 Rep
Set 2 – 2 Reps
Set 3 – 3 Reps
Set 4 – 4 Reps
Set 5 – 5 Reps
Set 6 – 6 Reps
Set 7 – 7 Reps
Set 8 – 8 Reps
Set 9 – 9 Reps
Set 10 – 10 Reps
Set 11 – 11 Reps (I failed and could not complete 11 proper pull ups so now I go back down the pyramid)
Set 12 – 10 Reps
Set 13 – 9 Reps
Set 14 – 8 Reps
Set 15 – 7 Reps
Set 16 – 6 Reps
Set 17 – 5 Reps
Set 18 – 4 Reps
Set 19 – 3 Reps
Set 20 – 2 Rep
Set 21 – 1 Rep
With this workout, you may do 20, 30 or more sets by the time it is over. You may also only be able to do 3 or 4 sets. This will depend on your strength and endurance on the bar. If you struggle, try doing assisted pull ups by using a resistance band or another device that will provide help.
Do this workout often and you will see your numbers improving and you will notice more strength in your back and arms. Stick with it and switch if up a bit by doing different types of pull ups including…
wide grip (hands as wide as you feel comfortable, palms facing away from you)
regular grip (shoulder width apart, palms facing away from you)
reverse grip (shoulder width apart, palms facing towards you)
close grip (hands nearly touching, palms facing away from you)