The Ultimate Calisthenics Program and Perfecting the Pull Up Form
Today I would like to discuss a straightforward yet highly effective method for structuring your training regimen, as well as providing guidance on the correct form for performing pull-ups to fully optimize their benefits in terms of strength and muscle development.
THE PROGRAM
Let’s start with the training program. It is remarkably simple: select a push exercise, such as push-ups or dips, a pull exercise like rows or pull-ups, and a lower body movement such as squats or lunges. Establish a daily repetition goal for each of these exercises and treat it as the minimum amount to be completed each day. Begin with a modest volume target and gradually increase it as your body adjusts to the increased frequency.
Next, It is crucial to choose exercises that are both accessible and low-risk in terms of potential injury. Opt for exercises like push-ups, pull-ups, and squats, as opposed to more complex movements that may increase the likelihood of injury.
Afterwards, focus on perfecting your technique, improving movement quality, and enhancing your mind-muscle connection. Avoid performing sloppy repetitions and instead strive for clean, precise movements in order to fully engage the target muscle group with each repetition.
Then, emphasize high effort sets, pushing yourself close to but not necessarily to the point of failure in order to stimulate optimal muscle growth.
Lastly, incorporate a mix of easier and more challenging exercise variations into your routine. Some days may require more intense effort to achieve your rep goal, while others may be easier with the use of simpler variations. This variation in intensity will help ensure that you remain fresh and adequately recovered throughout your training program.
The Pull-Up Form
When it comes to performing pull-ups, your form is crucial. If your goal is simply to lift your chin over the bar a certain number of times, then the specific form you use may not be as important, as long as it meets the requirements of your assessment.
However, if you are using pull-ups to build muscle and strength in your upper body, then your technique becomes significantly more important. The way you perform the exercise can greatly impact the results you achieve.
For many people looking to develop upper body strength and muscle, the most common form of pull-up involves a specific technique, chin above the bar and that makes your pull-up great. But is this technique really the most effective for achieving your goals when you neglect the other crucial parts of the form?
the fix
Alright, so when the shoulders are lifted up towards the ears, rounded forward, and the chest is caved in, this isn’t an ideal starting point for building upper body muscles.
One common issue I see is when someone follows a program that calls for three sets of eight pull-ups. They manage to complete the sets with poor form, and then think they’re ready to progress to more challenging variations or add weight because they can do the sets as required. However, this is not a wise move and I believe it’s not very effective. It’s important to focus on perfecting the form and getting the most out of the fundamental movement.
Alright, so let’s talk about the adjustment you need to make at the beginning of the pull-up. When you pull yourself up, focus on bringing your chest up, squeezing your shoulder blades back and down. This will really engage your upper back muscles and lats much more than if you were hunching your shoulders forward.
It’s interesting to note that many people can do around 20 to 25 reps with bad form, shoulders hunched forward. But once they switch to the chest up, scapula retracted and depressed form, the number of reps halves. If you add a pause into the mix, it cuts it down even further. It’s not uncommon to see someone struggle with just five paused reps compared to their usual 20 reps with proper form. So, instead of just focusing on how many reps you can do, think about how you can improve the quality of the movement. The pull-up isn’t just a stepping stone to another exercise. Mastering the pull-up is the goal in itself.
Focus on mastering the movement and improving your technique. This will lead to better results than simply trying to do more reps with poor form. Quality comes before quantity. As you improve your technique, you will get stronger and build more muscle. Eventually, you will naturally be able to increase the number of reps as your overall strength and muscle progress.
Okay, so that’s going to be it. And I’ll see you next time.
