Pull-up Workout

by Adam benShea on February 3, 2010

Franco Columbo completing a pull-up.
 
Pull-ups are one of the best upper body workouts you can do.  In particular, they are beneficial to anyone involved in Brazilian Jiu-Jitsu (BJJ), Submission Wrestling, or Judo.  The pulling motion of the exercises is directly applicable to the activity of grappling. 
 
One great way to execute a good pull-up workout is by way of a pyramid.  The pull-up pyramid can be based on your fitness level.  For those that are at a higher level, I suggest a pyramid of 10.  To do this you complete the following pyramid of pull-up reps: 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1.  If you complete this pyramid, you have just completed 100 pull-ups!  If this seems a bit audacious for your fitness level, consider a smaller pyramid of, say, five: 1,2,3,4,5,4,3,2,1 (for a total of 25 pull-ups). 
 
Of course, you can always push your workout to the limit of your fitness level.  You start with one rep and continue on the pull-up pyramid until you hit your limit, then return down the pyramid by hitting the same reps again.  Traditionally, a 60-90 second rest should suffice between sets.  This rest is easy to get if you are doing the workout in a group setting (with each person taking turns on the pull-up bar). 
 
However, if you want to get after it a little, then consider adding a set of 20 body weight squats (or Hindu squats) in between each pull-up set.  This, then, becomes a quick and efficient way to get a good full body workout. 

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