Pull ups are a great way to get your entire body in shape, since when you do them you are actually working out entire groups of muscles instead of only one. Not only do they work out the primary targeted muscle groups, but also the secondary ones like the forearms, biceps, mid-back and shoulder muscles. You can do them any place where there is a fixed bar, like in hallways, doorways or even on tree branches!

These are very strenuous, so it may be difficult to start doing them at first. However, you can get better fairly quickly, and there are certain things that beginners can do to make them easier. When you are first trying them out, you can put a chair under the bar and stand on it. You should continue to work out until you have increased your strength. The trick to gaining enough strength to do a lot of reps is to do them in sets. You should do 3-4 sets, and on the first one do 5-10. Decrease the amount of reps with each set, since your energy will decrease and you won’t be able to do as many. Just cut it down by one or two each time you do a set, and soon enough you will feel those muscles burning.

When you are just starting out you can also do a lot of sets with a lower number of reps. It would even be ok if you could only do 10 sets of 1 or 2. After awhile you will slowly be able to increase your amount of reps and decrease your number of sets when your strength is increased. When you are working out, you must also pay attention to your posture. When you are hanging off of the bar, your back should be straight, and every time you do a pull up your chin should make it to the bar. Another effective trick is to go slower when you are doing negative pull ups. These are when you go very slowly while lowering yourself from the bar. This way you will gain more muscles and you will also be able to gain strength a lot faster.

Additionally, you can try to work your muscles to the point of failing by jumping up on the bar to push just one more time. Each time your muscles will begin rebuilding themselves faster, as long as you give them ample time to rest in between. Also, the key to growing muscles is eating a healthy diet. Eat foods that are rich in carbohydrates, proteins and healthy fats.

Once you get strongest and become more advanced with these exercises, you can try to attach weight straps to your hips which will effectively increase your muscle strength. If you want to optimally enable muscle growth, be sure to eat a nutritious diet of 4-6 high value meals a day, and put a space of about 2-3 hours in between each meal in order to let your muscles grow from all of the pull ups you have done.

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