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You are here: Home / Life Purpose and Healthy Living / How to Do More Pull-Ups (No Gym Membership Required!)

How to Do More Pull-Ups (No Gym Membership Required!)

June 28, 2018 by Cubert

how to do more pull-ups

Have you had enough of personal finance bloggers coming at you with their physical fitness makeovers? No? Awesome. Because I’m about to fire up a few paragraphs on how to do more pull-ups!

After all, they are the end-all and be-all of strength exercises. And as a bonus, yours truly is going to be pulling another stunt (i.e., experiment) over the next several months. Let’s get ready to pull our weight, slackers!!!

Pull-ups strengthen your top half. It’s the exercise that puts the V shape on your back. Pull-ups hit the lats, biceps, even your abs while strengthening your grip. It’s a compound maneuver that works multiple muscles at the same time. Also, they are hard to do.

Additionally, if you’re like me and back pain is an occasional issue, pull-ups can help a lot. Imagine what sheer gravity does to your spine, day in and day out.

Well, when you’re hanging off a bar, gravity has the opposite effect of stretching your spine, rather than compressing it. I wouldn’t argue that pull-ups will keep you from shrinking with age, but I might just keep this experiment around for a while to see how this 6 footer fares…

Pull-ups strengthen your grip. This is important for all sorts of reasons. If you’re like me, on occasion you’re handling heavy equipment or power tools. Working on a remodeling project, hauling lots of stuff.

Heck, being able to open a jar of pickles comes in handy sometimes. But also later in life, as your ability to kick ass diminishes somewhat, strength exercises can keep you in the race a lot longer.

 

How to Do Pull-Ups (and More of Them)?

This write-up is inspired by Mr. 1500 Days to Freedom. Carl is on a mission to improve both his strength and endurance. Pull-ups, push-ups, running 10Ks and half marathons. The guy is your quintessential early retiree: Showing off what you can accomplish with all that free time!

I figure if Carl can get to 10 pull-ups, I can too. Where am I at now? 6. Last week I was at 5 when I started this ambitious new venture. My goal is to get to 20 pull-ups in a single, uninterrupted set by the end of 2018.

The tactic I hope to employ is pretty simple. I’m taking a page out of the book of Mike Joplin. This guy (rest in peace) developed a massive upper body by simply doing one set of pull-ups, every. single. day.

The story in that link is a hoot. He’d use a door frame if he didn’t have access to a pull-up bar.

I don’t advise you take up the boozing and overeating Joplin did as a young enlisted man. If you’re not in your 20s, your metabolism will not allow you to burn those excess sugars and calories away. You will want to focus on:

  1. Clean eating: Limit your carbs and sugars. Stick to whole foods.
  2. Sleep! Get 7-8 hours of good uninterrupted Zs every night.
  3. Hydrate. Start your day by drinking two tall glasses of water. Prime the body.

 

The Personal Finance Connection

Physical fitness is a cornerstone for ensuring better odds at longevity without ailments. It isn’t a cure-all, but for folks like yours truly, who have irritating inflammation issues from time to time, exercise is non-negotiable. In early retirement, you’re no longer covered by an employer-sponsored health plan. And Medicare coverage, weak as it is, is years away.

I already have the biking thing down. And I’ll sneak in an occasional 2.5-mile run. So cardio? Got you covered. This post is all about strength training.

Studies have proven the effectiveness of hoisting heavyweight objects for living a longer, healthier life. If you’re a finance geek and like money, then avoiding Rx and medical deductibles via rigorous and consistent exercise ought to be a priority NOW.

 

Essential Pull-Up Training Gear

One of the things I love about the gym I go to in the wintertime is the elastic bands they keep hung from the pull-up bar. There are four bands with varying thicknesses.

The thicker the band, the easier the pull-up. You simply put one foot in the band loop and start hoisting away.

resistance bands
There are countless brands for these on Amazon but they are all the same.

 

Simple, elegant, and cheap technology. You simply work your way down to the skinnier bands as your strength improves. Eventually, you’ll use the bands only for special drills – like grooving a 50 rep set of pull-ups!

 

Installing a Pull-up Bar at Home

A long-time back I had one of those el-cheapo bars you install in a door frame. The kind that has anchors that get screwed into the door jamb. A good solution, if you have a door you don’t need to keep closed. For those of us in small houses however, we gotta get creative.

My solution? I went for something SOLID. For Christmas a few years back I asked for and received, the sweetest dang pull-up bar you can get for home use. Bad boy is joist-mounted! Check it out:

 

do more pull ups
AWESOME Pull Up Bar: Exactly my setup – but my basement doesn’t have the punching bag.

 

The pull-up bar I got came from Amazon and costs around 50 bucks. Once installed, that thing will not move. Admittedly, it was a bit of a workout just to drill the holes through that 1946 timber. But now I can do pull-ups from home on a gym-worthy bar. AND bonus, we can hang stuff from it to dry when it’s not in use.

So there you have it. Another day, another life experiment fired up.

Every morning on my way down to the basement office to write these edifying blog posts, I make a pit stop into the laundry room to get in a set of pull-ups. On the way upstairs an hour and a half later, I stop to do a single set of chin-ups.

We’ll see if the chin-up count keeps up with the pull-up count, but right now, the chin-ups are a little easier for me. Chin-ups isolate the biceps a bit more, while still hitting the lats. Pull-ups, with the overhand grip, are still a better overall compound exercise.

Extra credit: If you want to hit those biceps hard, try a slow release hang from the bar, using the chin-up grip. 

Feeling pumped up? Ready to join me on this latest knucklehead experiment and propose a mutual challenge? Let’s see if fully employed Cubert can keep up with that notorious early retired guy out west. Not putting any money on it just yet, but it’ll be a fun test.

As for the health benefits? Can’t argue with that.

Speaking of fitness in early retirement: My friend Fritz has quite a thing going with his habit of swimming across giant bodies of water. I’m going to give myself a few years before I try tackling anything close to that! For now, pull-ups will do just fine.

Here’s the Scorecard!

  • Single set max June 1: 6
  • Single set max July 1: 7
  • Single set max Aug 1: 10
  • Single set max Sept 1: 12
  • Single set max Oct 1: 14
  • Single set max Nov 1: 15
  • Single set max Dec 1: 17
  • The goal for Jan 1: 20!

I’ve noticed the best results are when I hit the bar every other day, rather than every single day. Since the August 10 max was hit, I’ve focused on “greasing the groove”, where I’ll do approximately one-quarter of my all-out max for three or four sets, with a day (or two) of rest in between.

So far so good. If I can keep adding two to my max each month, I’ll hit 20 right on Jan. 1!

Featured Photo by William Randles on Unsplash

 

how to do more pull-ups

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Comments

  1. Caroline says

    June 30, 2018 at 6:56 am

    Another thing to add to my list…not for now:) I am still working on my 10,000 steps a day and Angela is making me look really bad already with her 500,000 challenge!

    • Cubert says

      July 5, 2018 at 5:17 am

      Gotta start small and work your way up! Though 10,000 steps is a very good daily target!!

  2. fiberguyr1 says

    June 29, 2018 at 5:50 pm

    I am 4 months back into running, and I think I will join you in this pull up stuff. I have had a bar at the house for a while and maxed out at 12 a few years ago.

    • Cubert says

      June 30, 2018 at 1:06 am

      Let’s do it, FiberGuy!

  3. Tread Lightly, Retire Early says

    June 29, 2018 at 10:17 am

    There is seriously a connection between personal finance and fitness, and I love it. After I (hopefully) hit this crazy 500k step goal in June, it will time to seriously find time to step up my weight training. I really miss it.

    • Cubert says

      June 30, 2018 at 1:05 am

      500k? Whew! That’s a big number!! If I average 20 ups a days (includes chin up set) that’s 3,600 til Dec 31. Weight training is great – and most times you don’t even need extra weight – just body weight is enough.

  4. freddy smidlap says

    June 29, 2018 at 8:32 am

    we used to have a pull-up bar in our chemical lab in the 90’s. it was great. the 3 of us would do sets of 10 a few times a day. i have one of those gold’s gym type stands where you do pull-ups, dips, and push-ups that came with the house. it’s for sale.

    • Cubert says

      June 30, 2018 at 1:00 am

      Freddy my friend! Curious how that machine helps you with push ups. Don’t you just need a bit of floor space for those?!? ?

      • freddy smidlap says

        July 2, 2018 at 2:44 pm

        i don’t know. the danged thing was left in the house when we bought it. i just took it apart a few months ago after 15 years. it looks like this.

      • Cubert says

        July 5, 2018 at 5:20 am

        Oh… Those are nice!!! I love that you can do raised dips as well on those machines. If I lived near you I’d contemplate taking it off your hands for a reasonable fee. 🙂

      • freddy smidlap says

        July 5, 2018 at 2:40 pm

        hell man, i’ll mail it to you and you can pay what you think is fair. it’s not new like the photo but i want it gone.

      • Cubert says

        July 5, 2018 at 4:57 pm

        Nah – You should just put it up on Craigslist for a cool $100 cash. I’m positive someone will take it off your hands!

  5. Physician on FIRE says

    June 28, 2018 at 10:04 pm

    20, eh? Go big or go home!

    I installed a pullup bar in our bedroom — it’s a 1″ dowel and 2 lag screws. Cost me all of about $5 at the most. I do 5 at a time and try to do at least a few sets most days — the goal is for 25 pullups a day, but I don’t hit that consistently.

    Like Joe, when I was doing them that regularly, I started getting some elbow pain (felt like tennis elbow developing), so I had to take a break. I’ve been back at it lately, though, and was able to knock out 12 in a row a few weeks ago, the last time I maxed out.

    Like Joe said, 10 is doable, 20 is a tall challenge, especially for a tall guy. I have a few friends that can do 20 pullups, and they’re all about 5’7″ or shorter. Us tall, lanky guys have a lot more distance to cover when we do ours. Not saying you can’t make it happen, but I’d be very impressed if you did!

    Cheers!
    -PoF

    • Cubert says

      June 30, 2018 at 12:59 am

      That’s the other angle on this – the injury factor. My shoulder has some rotator cuff issues I have to be careful not to exacerbate.
      You’re at 12 and I’m at 7. Let’s go!

  6. [email protected] says

    June 28, 2018 at 9:42 am

    I took down the pull up bar when I moved and have not replaced it since.

    Maybe that will be the project for this weekend. It’s such a great exercise.

    • Cubert says

      June 28, 2018 at 12:50 pm

      Get er dunnn!!! Then let me know your count and if you want to challenge!

  7. Joe says

    June 28, 2018 at 9:28 am

    Good luck with 20 pullups. 10 is easy, but 20 is a whole nother level. I tried this last year, did you see my video?
    Check it out. It’s about 2/3 of the way down.
    https://retireby40.org/5-years-after-early-retirement-update/

    It went well at first, but then I developed pain in my elbows. It took a long time to recover from that. Anyway, I’m happy with 19.
    I like the bar, that’s pretty awesome. Although, I prefer a bit closer neutral grip. That seems wide.

    • Cubert says

      June 28, 2018 at 12:46 pm

      Thanks man! I’ll check that video out now – killing time at MSP airport as I tap this reply. Appreciate the warning. I’m still game!

  8. Mrs. Groovy says

    June 28, 2018 at 7:02 am

    Mr. G can do 27 dips. Not bad for an oldster! He says pull-ups are harder. I can’t do either to save my life so I’m sticking with dumbbells.

    • Cubert says

      June 28, 2018 at 12:44 pm

      That’s a healthy dose of dips! Love that exercise too. You can dip just about anywhere. Dumbbells are still a favorite of mine – super versatile, much like the noble kettlebell.

    • Physician on FIRE says

      June 28, 2018 at 9:59 pm

      27 dips? That’s insane! I think pullups and dips are equally challenging. Good for him (and good for you).

      • Cubert says

        June 29, 2018 at 4:32 am

        There’s different variations too: the kind where your feet are planted and the kind where you’re suspended from handles. The latter are a real B.!

    • Jeff D says

      June 29, 2018 at 8:58 am

      I think it’s even more impressive that Mr. G can do, what nine(?), muscle ups. Those things a special kind of hell. I’m 10 years his junior and I can only seem to get to three.

      • Cubert says

        June 30, 2018 at 1:01 am

        Remind me what muscle ups are again?

      • Jeff D says

        July 2, 2018 at 9:03 am

        It’s where you do the pull up, then pull yourself up over the bar in one fluid motion.

      • Joe says

        July 2, 2018 at 11:16 am

        I tried a couple of times and I couldn’t do it. Muscle ups are really hard on the elbows. From what I read, they are not really good exercise. It’s more for vanity. Sour grapes?

      • Cubert says

        July 5, 2018 at 5:17 am

        Oh. Ouch. I might pass on those!

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