Alle som som trener i vektrommet burde klare 12 pull-ups, det gjelder kvinnene også!
Jeg forteller folk som er attestert av meg at om de ikke kan å få en kvinne til å ta 12 chin-ups på 12 uker, vet de ikke hvordan man skal trene. Det er slik man kan vurdere om man er en god trener. Visst de klarer å få kvinnen til å ta 12 chins er man en god coach. Om man ikke vet hvordan man gjør det, kan man heller ikke trening. Punktum.
- Charles Poliquin
Tips til å øke i pull-ups/chin-ups fra kanskje verdens beste strength coach:
Pull-Up ParametersQ: What's a respectable number of pull-ups to shoot for? Or is it about strapping on extra weight? And how can I increase my pull-up performance?
A: First, let's agree that a pull-up is performed with the hands pronated (palms facing away from you) and shoulder-width.
![](http://www.t-nation.com/img/photos/2008/08-076-training/image023.jpg)
A chin-up, on the other hand, is done with a supinated grip (palms facing you).
![](http://www.t-nation.com/img/photos/2008/08-076-training/image025.jpg)
A pull-up is a more accepted performance test because if you climb a wall in real life your hands aren't going to be supinated as in a chin-up.
Anybody in the weightroom should be able to do at least 12 pull-ups, and that's true for females as well. Over twenty years ago I had to testify in court in a case where a woman claimed that firefighting tests were discriminatory.
I testified for the fire department and talked about how the goal is to be able to deal with the task, whether you're a man, woman, or a goat. I showed that, statistically, the lift where a female is closest to a male is actually the pull-up... if trained properly.
![](http://www.t-nation.com/img/photos/2008/08-076-training/image027.jpg)
The guy who testified first said the fire department's challenge was impossible. I showed that with my national teams, if you go on a pound-for-pound basis, women are about 85% of men's performances. Then I showed a video in court of a woman doing 12 pull-ups holding on to a 25 pound dumbbell with her feet. And I've seen an 11 year-old girl do 50.
I tell people who get certified by me that if they can't get a female to do 12 chin-ups in 12 weeks, then they don't know how to train. That's how you can evaluate a good trainer. If he can get a female to do 12 chins, he's a good trainer. If he doesn't know how to do it, then he doesn't know training. Period.
As for added load to the pull-up, anyone who can do 3 dead-hang pull-ups with an additional load equivalent to 66% of their body weight is pretty damn impressive.
As for increasing the number of pull-ups, the time under tension principle always works. If you can only do 3 pull-ups by yourself, you do 3, then on the third you try to lower yourself for 30 seconds. Also, if you can only do 3 reps, then do 10 sets of 3 reps. (And as always, those Gravitron-style machines are a waste of time.)
Another system I use is I do 10 sets of the exercise. If you can do 6 pull-ups by yourself, divide that by two, so that's 3 pull-ups. Do 10 sets of 3. In the next workout you try to increase the total number of reps until you can do 10 sets of 6. The day you can do 10 sets of 6 then you'll be able to do 12 by yourself. I've seen people do that in three weeks.
Another method is to shoot for a number, say 30. Do as many sets as it takes to get 30 reps and see how long it takes you. Then, the next time you do 30, try to beat that time.
Now let's talk about how to add additional load. Weighted vests can compress the nerves, so the best thing for the average gym member to use to add load is a dipping belt. But what I use in my facilities is a tree-climbing belt and a chain.
![](http://www.t-nation.com/img/photos/2008/08-076-training/image029.jpg)
![](http://www.t-nation.com/img/photos/2008/08-076-training/image031.jpg)
These things can run up to 300 bucks, but I've bought them off of eBay for as little as ninety-nine cents. With a tree-climbing belt the weight is equally distributed, and they're much sturdier than a dipping belt. You can add 250 pounds to it and not feel any pressure on your hips.