Top Pull
Top Pull
 |
 2010 SHIMANO XTR FD M970 9 Speed Triple Front Derailleur 349mm Clamp On NEW  US $55.97
|
 Vintage Shimano XTR FD M901 Front Derailleur M900 349 Clamp Top Pull US $20.00
|
 SRAM X9 Mountain Bike Front Derailleur 3x9 High Clamp 318mm Top Pull US $16.67
|
 VINTAGE SHIMANO ALTUS A10 BICYCLE FR TOP PULL 318 DERAILLEUR US $16.00
|
 shimano xt front derailleur US $7.99
|
 SRAM X9 High Clamp 349mm Front Derailleur Top Pull Aluminum Alloy NEW US $24.97
|
 SRAM X9 Triple Front Derailleur 349 NR US $9.99
|
 Shimano XT Front Derailleur 318mm FD M750 US $9.99
|
 Shimano Deore XT M750 MTB Front Derailleur Triple 9 Speed Mountain Bike US $29.99
|
 Shimano XTR Front Derailleur FD M961 Top or Bottom Pull 349mm US $30.00
|
Increase the Number of Pull-ups You Can Do By 50% in One Day
Pull ups are hard, but they are one of the few true tests of strength. I say this because some powerlifters can bench 600 or squat 800, but they also weigh 300+ and can barely manage 5 pull ups. This is one of the few exercises where you can measure relative fitness by comparing the ratio of the number of pull ups completed to bodyweight.
Some of you might get mad at me, talking about powerlifters training for strength rather than endurance, but the fact of the matter is that when I was powerlifting I could still do 15 pull ups at 195 lbs.
Now, let me take you back to high school gym class; the year was 1993, I was 15 years old. Mr. Buatti the gym teacher, who happens to bare a striking resemblance to Coach Buzzcut, called my name to stand up in front of the class and do an many pull ups as I can. The football jocks each knocked out from 10 to 20 and the wiry tough kid with only 3 fingers on one hand completed 14 of them. I got 3. It was humiliating.
Now we come back to the present. Recently I started doing pull ups again after a year layoff. On my first set, I got 5 reps. A week later I was up to 8 reps. Just yesterday I did a set of 11 reps. But I want more. I have done 18 pull ups before; I have also done 5 pull ups with a 45 lb plate hanging off a belt. So, how can I get back to that place? How can YOU get to that place?
The Pyramid Pull Up Strategy
This is the description of a little program that I have used to increase my pull ups quickly in the past.
Here are the instructions:
1. Start by doing one pull up.
2. Rest for 10 seconds, but don't hang there. Stand on something and take all the tension off your arms and back.
3. Do one pull up more than you did in the previous step.
4. Go back to step 2 and repeat until you can't complete the required reps.
5. Take a break for 2 minutes and do it again. Complete 2-3 sets.
You might feel weak because normally you can do 10 or 12 pull ups in a set, and you finish this exercise with a set of 6. We need to look at an example to see why this is so effective.
Normally I could do 3 sets of 11, 9, and 7 reps for a total of 27 reps at bodyweight. Using the pyramid I ended up doing sets of 1,2,3,4,5,6 then 1,2,3,4,3 and 1,2,3,1 for a total of 41 reps at bodyweight in nearly the same amount of time. That's nearly a 50% increase in the number of reps in just one day!
Which protocol do you think will force your body to adapt and grow stronger?
Try completing a pull up pyramid twice a week for 1 month then see what your new 1 set max is. Over the course of 4 weeks I have gone from 5 reps to 11 reps by doing the pyramid once a week and 1 regular set of pull ups every other morning.
About the Author
Steve Hanson has 10 years experience in the fields of exercise science and sports nutrition. He writes articles on all forms of athletic training and nutritional theories. View the blog to learn more about your favorite exercise and nutrition topics.
|
|
2010 SHIMANO XTR FD M970 9 Speed Triple Front Derailleur 349mm Clamp On NEW US $55.97
|
Vintage Shimano XTR FD M901 Front Derailleur M900 349 Clamp Top Pull US $20.00
|
|
SRAM X9 Mountain Bike Front Derailleur 3x9 High Clamp 318mm Top Pull US $16.67
|
VINTAGE SHIMANO ALTUS A10 BICYCLE FR TOP PULL 318 DERAILLEUR US $16.00
|
|
shimano xt front derailleur US $7.99
|
SRAM X9 High Clamp 349mm Front Derailleur Top Pull Aluminum Alloy NEW US $24.97
|
|
SRAM X9 Triple Front Derailleur 349 NR US $9.99
|
Shimano XT Front Derailleur 318mm FD M750 US $9.99
|
|
Shimano Deore XT M750 MTB Front Derailleur Triple 9 Speed Mountain Bike US $29.99
|
Shimano XTR Front Derailleur FD M961 Top or Bottom Pull 349mm US $30.00
|
 SHIMANO SIS FD TY10 318 Front Bike Derailleur Top NEW US $2.97
|
 SHIMANO FD TY22 GS 318 TRIPLE FRONT DERAILLEUR NEW US $2.97
|
 2010 SHIMANO SLX FD M661 Front Derailleur Clamp 349 Dual Pull Aluminum NEW US $14.97
|
 SRAM X9 Low Clamp 35mm Front Derailleur Top Pull NEW US $29.97
|
 Sram X Gen MTB Front Derailleur Triple 9 Speed Mountain Bike US $29.99
|
 NEW Shimano Acera M330 Feront Derailleur 318 Clamp On Road Mountain Bike US $19.99
|
 DNP Clamp On 318mm Top Pull Front Derailleur 48t NEW US $2.97
|
 SHIMANO ALIVIO FD M413 8s 349 front derailleur NEW US $4.97
|
 NEW Shimano Alivio MC18 Front Derailleur 349 Clamp On Mountain Road Bike US $19.99
|
 SHIMANO ALIVIO FD MC18S FRONT DERAILLEUR 349MM NEW US $4.97
|
 Sram XX Front Derailleur High Clamp Top Pull 318 US $75.00
|
 Sram XX Front Derailleur Low Clamp Top Pull 318 349 US $75.00
|
 SRAM X7 Low Clamp 349mm Front Derailleur Top or Bottom Pull Aluminum Alloy NEW US $19.97
|
 Shimano Deore LX Front Derailleur RD T661 9spd 9 spd Take Off mega 349mm 349 US $9.99
|
 2010 SHIMANO XTR FD M971 FRONT DERAILLEUR 349mm DUAL PULL NICE NR US $23.00
|
 Shimano XT FD M770 10 Top Swing Front Derailleur US $46.99
|
 Shimano XTR Front Derailleur US $35.00
|
 SRAM X9 9SPEED FRONT DERAILLEUR MOUNTAIN BIKE HIGH CLAMP US $29.00
|
 2012 Shimano XT FD M781 and RD M780 Front and Rear Derailleurs Dyna Sys 3x10 US $100.00
|
 NIB Shimano Front Derailleur Model FD M667 For Compact 2 Ring Cranks US $11.00
|
 SHIMANO DEORE XT FD M770 E TYPE FRONT DERAILLEUR MOUNTAIN BIKE 9SPEED US $20.00
|
 New Shimano XTR M952 top pull front derailleur US $35.00
|
 Shimano XT FD M750 Front Derailleur 349mm Bottom pull US $15.00
|
 SRAM X Gen Front Derailleur Dual Pull Top Swing US $.99
|
 Shimano Deore LX Front Derailleur FD M581 USED US $12.00
|
 SHIMANO XTR FD M901 front derailleur 286mm TP BS US $8.00
|
 SHIMANO XTR FD M952 front derailleur NOS 286mm BP TS US $10.00
|
 SRAM X 9 Front Derailleur High Clamp Top Pull US $20.00
|
 SHIMANO XT FRONT DERAILLEUR 318 fd m735 US $.99
|
 SRAM X9 X9 9 SPEED FRONT DERAILLEUR 349 TOP PULL NEW US $25.87
|
 NEW SHIMANO FRONT DERAILLEUR MOUNTAIN BICYCLE PARTS 57 US $.99
|
 NOS SHIMANO A FRONT DERAILLEUR BICYCLE BIKE PARTS 64 US $.99
|
 New Shimano XTR FD M981 Trail Front Derailleur 10 Speed Triple US $50.00
|
 Shimano Deore LX Front Derailleur FD M581 Used US $5.00
|
 Shimano Deore FD M590 Mtb Front Derailleur 318 349 mm 9 Speed US $13.99
|
 NOS Shimano XTR Front Derailleur US $15.00
|
 New Shimano Deore XT FD M751 318 mm High Clamp Traditional Bottom Swing NIB US $24.99
|
 Shimano XTR Front Derailleur FD M950 Top Pull Carbon Fiber Bottom Bracket Type US $50.00
|
 Shimano XTR FD M901 Front Deralleur US $20.00
|
 SHIMANO XT FRONT DERAILLEUR TOP PULL 318mm CLAMP FD M751 US $5.00
|