Can’t Do a Single Pull Up – 28 Day Workout Plan to Your First Pull Up

If you are one of those who can’t even do a single pull up, you need to find out the root cause without trying to break your back forcing that pull up. Once you finish watching the video, keep reading to get access to our 28 day workout plan to perform at-least 1 pull up without any assistance.

Here’s a video I recommend watching, that will help you identify the real reason why are unable to do a pull up.

Now that you’ve watched the video, I’m sure you got your explanation and the solution to fix your inability to perform pull ups.

Let’s go over some additional exercises you can do to improve your forearm strength other than reverse curls and other exercises recommended in the video.

  • Hanging – It’s that easy. Grab a pull up bar or suspension strap and hang on to it until you can’t! You need to hang in there until you reach a point where it’s just your fingers touching the bar and then you slip off because of that unbearable burn in your forearms. That’s lactic acid and that’s what we need. It gives a good upper body stretch and blasting growth to your grip strength at the same time.
  • Thick Bar Exercises – Gripping around a larger diameter is a not-so-secret “secret” that strength competitors often use to develop grip strength. Gripping around a thicker bar puts a very different stress on the grip and forearms, resulting in fast improvements in those areas.You can use bars that are built thick for this (you may have seen “Fat Bars”), or you can use other things to make your own thick bars. Tape is often used to accomplish this (wrapping tape around a bar or dumbbell handle repeatedly until it’s thicker in size).A technique I like to use is to get some foam pipe insulation from the hardware store, cut off a couple of 5 inch sections then set THOSE on the bar. Grip on those when you’re doing you’re training and you’ll notice a big different in forearm activation (it’s dirt-cheap and TEMPORARY, which is nice if you train in a commercial gym which would frown on you wrapping duct tape around their bars).If you don’t have access to fat bars, you can also use an excellent piece of equipment called Fat Gripz that snap onto normal bars to increase grip circumference.
  • Barbell Static Holds – Set up a barbell in a power rack with the rails set just above your knee level. Load up a bar (use moderate weight to start with). Now stand BESIDE the bar, reach down and grip it in the center with ONE hand. Stand up with the bar and just hold it for as long as you can until your grip gives out.Not only are you fighting directly against gravity, you’re also fighting to balance the bar in one hand. This is very effective for the forearms and the grip.
  • Squeezing a Tennis Ball – If you can’t afford a fancy gripper, just get an old tennis ball and squeeze it repeatedly while you’re watching TV.

These tips were brought to you from a more in-depth article, you can read here.

You still can’t do a pull up? Try the above mentioned tips (atleast some of them) for a month, and watch how easy it gets to do pull ups!

How many pull ups can you perform in one go?

Not many people can do pull ups. It is hard for many but impossible for most. Never say never. Even though it is impossible right now, it should not be the same 1 month from now.

If you follow the steps covered below in this article, you should be able to perform 1 full pull up by the end of 30 days.

The 28 Day Workout Plan to Do Your First Pull Up

There are 2 main components that do not allow you to perform pull ups.

1. Your forearm strength is poor.

2. Your lats are not ready yet.

We can fix them both by following a consistent routine as outlined below.

Perform this routine 6 days a week, leaving 1 day for recovery. This is one of the best way to get to your first pull up. The main logic here is that you are practicing and training yourself for pull ups.

We call this negative training. With the help of a chair, you are going to jump to the top part of a pull up movement, and then descend slowly for a count of 4 to 5 seconds until your feet touch the chair again.

You jump back up for the next rep.

These negative pull ups help you build the muscle parts required without the increased strength needed to lift yourself up in the first place. They are just as effective to build your back muscles.
Follow the routine for 30 days and watch the magic when you try to do your first full pull up.

Get a pull up bar to practice your pull ups at home. 

Week 1

Day 1 – Perform 1 Negative Pull Up, rest 60 seconds. Repeat 10 times

Day 2 – Perform 2 Negative Pull Ups, rest 60 seconds, Repeat 10 times

Day 3– Perform 1 Negative Pull Up, rest 60 seconds. Repeat 10 times

Day 4 – Perform 2 Negative Pull Ups, rest 60 seconds, Repeat 10 times

Day 5– Perform 1 Negative Pull Up, rest 60 seconds. Repeat 10 times

Day 6 – Perform 2 Negative Pull Ups, rest 60 seconds, Repeat 10 times

Rest Day

Week 2

Day 1 – Perform 2 Negative Pull Up, rest 60 seconds. Repeat 10 times

Day 2 – Perform 3 Negative Pull Ups, rest 90 seconds, Repeat 10 times

Day 3– Perform 2 Negative Pull Up, rest 60 seconds. Repeat 10 times

Day 4 – Perform 3 Negative Pull Ups, rest 90 seconds, Repeat 10 times

Day 5– Perform 2 Negative Pull Up, rest 60 seconds. Repeat 10 times

Day 6 – Perform 3 Negative Pull Ups, rest 90 seconds, Repeat 10 times

Rest Day

Week 3

Day 1 – Perform 3 Negative Pull Up, rest 90 seconds. Repeat 10 times

Day 2 – Perform 4 Negative Pull Ups, rest 90 seconds, Repeat 10 times

Day 3– Perform 3 Negative Pull Up, rest 90 seconds. Repeat 10 times

Day 4 – Perform 4 Negative Pull Ups, rest 90 seconds, Repeat 10 times

Day 5– Perform 3 Negative Pull Up, rest 90 seconds. Repeat 10 times

Day 6 – Perform 4 Negative Pull Ups, rest 90 seconds, Repeat 10 times

Rest Day

Week 4

Day 1 – Perform 4 Negative Pull Up, rest 120 seconds. Repeat 10 times

Day 2 – Perform 4 Negative Pull Ups, rest 120 seconds, Repeat 10 times

Day 3– Perform 4 Negative Pull Up, rest 120 seconds. Repeat 10 times

Day 4 – Perform 4 Negative Pull Ups, rest 120 seconds, Repeat 10 times

Day 5– Perform 4 Negative Pull Up, rest 120 seconds. Repeat 10 times

Day 6 – Perform 4 Negative Pull Ups, rest 120 seconds, Repeat 10 times

Rest Day

You are now done with 28 days of negative pull up training.

Important Note: Do not force a rep.

If you cannot perform 2, you stop at 1. Do not push your body beyond its limit. It will adapt and grow its limit in time. We say so because you are performing this everyday without a break. Forcing reps will make you weak, tired and hinder your strength gains.

Now that you have completed the 28 days of negative training, why don’t you try a pull up without the chair?

You SHOULD be able to do 1 at minimum.

My success story with Negative Pull Ups

I could not perform more than 3 pull ups in one go. 3 was always my limit. I tried the negative training routine for just 2 weeks, and now I can perform 10 full pull ups in 1 set, and 8 reps on the other.

That’s how effective it is. Try it if you dare and drop a comment with your results 🙂

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