I have spent many hours, days, even years in gyms. Lifting weights, pushing/ Pulling my body and running up and down a court with a round ball. During those years the basic movement that always challenged me was the PULL UP.
Back in the heart of my football years I spent the offseason getting stronger and piling on muscle and power and for several years I counted on pull ups as a foundation move that supported much of the heavy lifting. Even though I could never do more than 20-25 reps ( at the end of the summer) , the work paid off. My tall ,thick frame and long arms created a challenge.
As a slightly more mature “adult ” , at least age wise I am interested in doing these again.
After ” playing” a few days at the gym and doing a few,,…very few reps as well as a few negatives ( helps to be 6’8″, I can jump all the way up) I know I need a plan to approach the exercise.
Where do I start? Just go to the gym , do a few sets of a few pull-ups and repeat every couple of days???? Or create/follow a plan ? The following graphic is a great starting point.
I can use it to develop strength and evaluate my current level. Steps 1.2.3 can b effectively used in the development phase and later after goals have been reached to maintain. Body rows are not a direct move but will engage most of the same muscles.. A combination of pull-ups, flex hangs and then negatives will result in increased strength and eventually the reps we want.
Once we have done some basic building,build-up moves we can follow something like the following :
This is just an example of the multitudinous pull-up and other exercise programs available,on the net.