With so many workouts available now, it can be hard to find one that works for you. Depending on your experience and fitness level, your routine will be different than that of somebody else. Let’s take a look at some of the best regimens for beginners, intermediates and advanced fitness levels.
Beginners Workout
Starting out, you likely will only be able to do a couple, if any chin-ups. However, don’t let this get you down, there are ways to build up your strength.
Starting with these exercises and a great pull-up bar, you will soon be able to keep up with the best of them. First, let me explain the moves you will be doing.
- A static hold. With this, you simply grip the bar (underhand grip) and hang; hold yourself up as high as possible for as long as you can.
- A walking pull-up. Don’t let the name scare you, it isn’t a real pull-up. With this you will need a chair putting you at head height with the rod. Grab ahold (underhand grip) and step off of the chair as you lower yourself slowly.
- A wide grip pulse. This will also require a chair. Stand on it so you are eye level, grab with arms spread wider than with the previous moves. Now, put as much of your weight as you can support on your arms and use your legs to propel you the rest of the way up (slowly) into a pull-up position. Do this repeatedly.
2-3 days a week do the following workout until you are able to do at least 2 unassisted chin-ups, then go to the intermediate routine:
- 5 static holds, rest for 1 min. in between each hold.
- 4 groups walking pull-ups, 10 in each. Then rest 1-2 mins. between every set.
- 4 groups wide grip pulses, 15 in each. Then rest for 1 min. between sets.
For an alternate or more challenging workout you can also do/add the following:
- 2 sets push-ups, as many as possible. Take a break for a minute between sets.
- 2 sets dips, as many as possible. Stop for a minute between your sets.
Intermediate Regimen
If you are capable of doing at least 2 starting out, begin with this routine. It will have you increasing your ability quickly.Let’s take a look at the moves you will need to incorporate.
- A dead hang. Much like the static hold, but with one big difference, you use one arm instead of two.
- Grasshopper. Jump into a chin-up position, holding yourself up bring your knees to your chest and back down. Repeat without lowering yourself.
- One armed pulse. Similar to the wide grip pulse, but with one arm. Use a chair to get you to the right height, put as much weight on your arm as possible and lift and use your legs to push you the rest of the way up into position.
2-3 days a week follow this schedule:
- 10 dead hangs for each arm, no rest, just switch arms.
- 3 groups of grasshoppers, 10 reps (bringing knees up) for each. Rest 1 minute between each set.
- 3 groups of one armed pulses, 8 reps each. Break for 1 minute between sets.
Experienced/Advanced Routine
At this point you should be able to do at least 8 or more, unassisted. If you haven’t already you may want to look into more advanced piece of workout equipment, such as the ProSource Heavy Duty Easy Gym Doorway Bar.
The moves you’ll be using:
- A standard pull-up.
- Weighted curls. Hold a dumbbell in one hand, with arm extended and curl your hand up towards your shoulder.
- Side lifts. Extend arm out to your side (like a bird) with dumbbell in hand and lift up and slowly lower. Repeat.
- Standard push-ups.
2-3 days a week do the following:
- 4 groups of pull-ups, 8-15 each. Rest for 2-3 min. between sets.
- 3 groups of weighted curls, 10 reps each side for each. No break, switch arms.
- 3 groups side lifts, 10 reps each side for each. No break, switch arms.
- 4 groups push-ups, 10 each. Rest for 1 minute in between.
For a more challenging workout you can add the following:
- 2 sets of dips, 10-15 each. Break for a single minute amid sets.
- 2 planks, 1 minute each. Break for a single minute amid them.
Don’t Just Focus On Upper Body
You cannot focus on one part of your body and expect to become fit from solely challenging that one part, you must do exercises to work your legs, glutes and abdominals as well. This article provides you with exercises to improve all of those areas, however you may want to add a few more to challenge your legs and stomach, such as squats and sit-ups. Follow these guidelines and soon you’ll exceed your strength and fitness goals!