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If you are alone, you can still work on strengthening your pull up muscles, even without a spot. To do so, stand on a box, grab the bar, take a little jump to the "up" position. Lower yourself down as slowly as possible. This “negative phase” of the exercise will still strengthen the muscles to help you with pulling up. Try to do 2-3 sets of as many reps as you can, assisted or unassisted, 3-4 times each week and you'll be doing the real ones on your own in no time!
General Training Tips
Good luck reaching your goals!
Be sure to rest these muscle groups for 1-2 days after each of your training sessions. Resting is just as important as training, because recovery is what will help you repair, rebuild and get stronger.
Eat right. You can't make muscles out of just any old food—you need to fuel them properly before and after each workout to ensure you're getting the most of your workouts.
Don't neglect your other muscles. A sound strength training program, which targets each of your major muscle groups, is important for avoiding injury and creating balance.
Mix it up. It will take several weeks to master pull ups if you're starting from square one, and you're sure to reach a few plateaus along the way. If you experience several weeks of stagnant progress, change things up.
Keep at it. If you don't continue to practice your pull ups, you'll lose the strength that took you weeks to build up. Practice your pull ups on a regular basis, aiming for 2 training sessions each week to maintain your newfound strength and skills.
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