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Hello friends! As you might have guessed, this article will talk about how to pull up 25 times. I want to note that there is an article on the blog in which you can find a program that will help you achieve 25 pull-ups in one approach. But this article will not be a program, but rather general recommendations that will achieve this result. First of all, I want to note that multi-repetitive approaches to a greater extent develop strength endurance than affect muscle hypertrophy. You can find more about approaches and repetitions on the blog https://pw-core.com/, as well as in the free book Street Workout: Training Programs.
Of course, such a goal can be caused by various reasons. It can be a debate, or just for yourself, or maybe you just need to develop stamina. Anyway, it’s not so difficult to surprise people with so many pull-ups, given that the majority cannot pull up 10 times.
Perhaps, for starters, I want to recommend you several articles, information from which may be useful to you in the future:
- How to pull yourself on the horizontal bar. How to pump up on the horizontal bar
- Pullups on the bar. What are pull-ups on the crossbar, and how to pull up correctly
- Horizontal bar exercises
How to learn to pull up 25 times
First of all, you need to be able to pull yourself up, and until you reach 10 times, you cannot even think about 25. If your goal is 25 pull-ups, then you need to set intermediate goals, which can be 10, 15 and 20 pull-ups. You do not need to go directly to 25, as it is psychologically difficult. And if you have very bad pull-ups, and you cannot pull up 5, then you need to first go to 5, then to 10, and so on.
To achieve the goal was not doubtful, you yourself must determine the rules for pull-ups. For example: grip wider than shoulders, full amplitude, without cheating. If you set this goal exclusively for yourself, then the rules may be those that are most suitable for you. I also want to note that just learning how to pull yourself up 25 times is not enough; you need to work very hard and follow the regime.
Nutrition
In any sport, nutrition is a very important point. In no case do not push food to the background, as this is what you will achieve the result of. Carbohydrates are energy, and proteins create our muscles. Each product has an energy value (calorie content), and if you receive insufficient calories, you will be sluggish, it will be difficult for you and, in general, your desire to exercise may disappear. To avoid this, you need to eat well – get as many calories as you spend, or more. The mistake of many people who set themselves such goals is that they simply forget about nutrition. Ideally, eat every 2 hours.
Training frequency
The frequency of training can be very different. If you just started training on the horizontal bar, and can’t do 5 repetitions, then start from three days a week: Monday, Wednesday, Friday. By becoming a more experienced athlete, you can increase the number of training days, up to 5. Rest two days a week. But you can’t increase the number of training days sharply, even if you do not train for long. You must always remember that the power must match the load, otherwise problems may arise.
Number of sets and reps
The more you pull up in general, the faster you will reach the goal of 25 pull-ups. You can progress very well in pull-ups if you carry out a large number of approaches – from 10. But you can perform 20 approaches, but with a reasonable approach to the training process. Of course, starting to train in multi-approach mode, you do not need to immediately do 20 approaches. Start with 5-10, gradually increasing the number of approaches, reaching the right amount.
How many repetitions to perform? There are several principles of selection.
The first principle is to reduce the number of repetitions from approach to approach, given that each approach is done to failure. Rest should be 3-5 minutes.
In the second case, we do the same number of repetitions in each approach. But we do not take the amount from the air, but we calculate 60% of the maximum number of repetitions. For example, if we pull up 10 times, then in each approach we do 6 repetitions. When you make 60% in each approach without any problems, you can increase the number of repetitions by 1.
The number of repetitions depends on what kind of training you have at all. If, apart from pull-ups, you are not doing anything, then you can safely go up to 20 approaches.
That’s basically it.
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