Pull Up Station Tip #3
Pull Up Station Tip – Sample Pull Up Workouts
Ok, so you’ve spent some time working on your pull up station and have gotten much better at doing pull ups and chins. (NOTE – if you’re not good at doing pull ups yet, then check out this –> pull up station tip.)
You’ve built up to do some pretty decent pull up numbers, and can do say maybe 10-12 or more in a row. You no longer have to treat pull ups separately of how you would any other exercise simply because you’re not good at doing them. Now you’re ready to really attack your pull ups hard and are looking for good workouts to do on your pull up station.
Well, here are a few examples for you.
Pull Up Station Workout A – “50 Pull Ups”
One of my favorite (and probably most often used) pull up station workouts is to simply just do 50 pull ups.
That’s it? Just do 50 pull ups? Well…yeah. That’s it.
It doesn’t matter how many sets you do or how many reps per set. You can use any combination you want. The goal is to just do 50 pull ups. Your goal is to reduce how many sets it takes you to do your 50 pull ups. Once you can get them all in 3 sets or less, you can increase to 60 pull ups. Once you can get 60 in 3 sets, increase to 75. Once you can get 75 in 4 sets (maybe 5 if you’re only doing a few in that last set), then start adding weight and go back to 50.
My favorite way of doing this is to just hit the pull up station and do as many reps as I can on each set, and continuing on until I hit 50 total pull ups.
Pull Up Station Workout B – “Supersets”
Another pull up station workout I really like is to do a few pull ups in between sets of upper body pushing exercises – especially if I’m doing several sets of them.
(Upper body pushing exercises would include bench presses, overhead presses, push presses, dips, incline bench press, and other similar movements.)
What I’ll do is do a set of my upper body pushing movement, take a quick few breaths, then hit the pull up station to crank out a few pull ups. You don’t want to do too many here – the idea is to build up a lot of cumulative pull ups by the end of the workout. You don’t want to drain yourself in just a few sets.
After taking a short break after the pull ups, I’ll go back to my upper body pushing movement and repeat the process again.
This workout is great when you’re building up to heavy weights on your upper body pushing movement over several sets, as you can build up a lot of volume on your pullups. Say you were building up to a new 3RM (three rep max – the most amount of weight you can lift for three reps) on the bench press. Between warmups and ramping up to your max weight, you might do 8-12 sets.
Throw in a set of 5-6 easy pull ups after each one, and you’ve just done a ton of pull ups by the end of your workout, all without having to spend a bunch of extra time at the pull up station.