Go ahead, take a minute to celebrate.
But dont drop the workouts that you were doing pre-pullup.
Its tempting to change up your training, because for weeks or months (maybe years!)
you were doing the things that you do when youcantdo a pullup.
You may have been doing inverted rows, where you pull yourself toward a low bar or railing.
But your first pullup is not a graduation from all of that.
You should not leave the resistance bands and the lat pulldown machines in the dust.
They need to stay with you during the next phase of your journey.
you should probably lock in that first pullup
So you did a pullup today.
That doesnt mean youll be able to do one tomorrow.
Thats probably confusing, so let me explain.
We all have arangeof abilities that we can do on any given day.
But even on a bad day, you know you might hit at least 200.
Pullups are like that, too.
That means that when you get your first pullup, your range might be something like 95-100%.
The day you did the pullup is a 100% day.
The next day, maybe youre only at 99%.
Youll wonder why you cant do one anymore.
What you better do now is keep working until doing one pullup is thebottomof your range of abilities.
By the time you could do two or three pullupssomedays, youll be able to do one pullupanyday.
By the way, everything Im saying applies to chinups, as well.
(A pullup has your palms facing away from you; a chinup is with palms toward you.)
Feel free to mix chinups and pullups in your training.
To that, it’s possible for you to add doonepullup.
That one pullup is not enough to replace everything else.
These work best when done as a slow, controlled rep.
Box or bench pullups, with one or both feet on a surface underneath you.
Push with your foot just as much as you better complete each rep.
Thelat pulldown machineor theassisted pullup machine.
Rows, rows, rows.
When youve finished your other pullup accessories for the day, do a few sets of rows.
Keep doing those, too.
Do not feel like you have to do all of them.
How to do more and more reps
That singular pullup you could do, at least sometimes?
Definitely do it at the beginning of your workout.
One pullup, rest a minute or two, then attempt it again.
Once you fail, move on to the rest of your workoutthe negatives and rows and so on.
If you do a pullup and it doesnt feel like a struggle, go for a second rep.
Soon enough, youll be hitting sets of two or three.
(Still, keep the rows in.)
And soon enough, youll be repping out pullups, instead of just doing one.
