How to Do More Pullups with Dynamic Visualized Resistance

Pull-ups are hard. But you can learn to do more (or perhaps just your first ever) by training your mind-muscle connection. You can do this even without a pull-up bar. Watch the video to learn how.

Note: I am not a fitness trainer or model, just a tall skinny dude who likes to exercise. I found that doing DVR pullups greatly increased my real pullup numbers without hurting my elbows and made this video to illustrate the principle.

I learned about Dynamic Visualized Resistance (DVR) training from John Peterson, author of many fine books on bodyweight and isometric training:
http://transformetrics.com

Here is a forum thread with more discussion on this video:
http://www.transformetrics.com/forum/showthread.php?p=48219

Also, this is the best video I've seen for how to do pullups for beginners:
http://rings1.goldmedalbodies.com/chinup-challenge/

(Note: both Transformetrics and Gold Medal Bodies sell stuff, but I sadly don't get any commissions.)

Category:

Howto & Style

Tags:

• pullup
• pullups
• pull-up
• pull-ups
• bodyweight
• exercise
• bodyweight exercise
• strength
• dynamic visualized resistance
• DVR
• Transformetrics
• bodybuilding
• flexing
• apartment
• chin-ups
• chin-up
• chinups
• chinup

[ysmetannikov]

how many pullups can you do, what's your max?

[duffmcduffee]

@ysmetannikov My personal best was 12, but I lost that due to lack of training and illness. I'm currently working on getting back to that and even better. There are many people who can do far more of course, although I have poor l leverage for pullups given my height (6'5").

[scskowron]

This is incredibly stupid. The best way to get better at pullups is to.....do more pullups. I'm sure you got better at pullups by doing this visualizing thing because you had novice numbers to begin with and basically any stimulus would improve performance.

Until someone can do 20 strict pullups on any given day, the answer to being able to do more pullups is to do more strict pullups. Once you get over that number, then you can talk about adding fancy stuff.

[duffmcduffee]

@scskowron Nothing beats doing more pullups to increase pullups numbers, as per the SAID principle. But I was injuring myself doing pullups, using strict form even. Many people experience elbow tendonitis doing too many pullups. Doing DVR pullups helped me to feel into my lats, which made it much more easier to get over the bar (I went from 5 to 12 one set max in one month).

[duffmcduffee]

@seannmiller I will say though that the best way to get better at a particular movement is to just do that movement, according to the SAID principle (Specific Adaptation to Imposed Demands). DVR is helpful for developing the mind-muscle connection, but there are different motor skills that are trained when doing a real pull-up (or whatever exercise you choose). DVR also puts no stress on the joints, so it is good for pain-free training, as in rehabilitation.

[duffmcduffee]

@seannmiller It does take practice to get that mind-muscle connection going. I recommend experimenting to see what kind of protocol works best for you. In my case, I couldn't do many pull-ups, and they were hurting my elbows, so I thought I'd try it to see how it worked with just DVR. You can also do this kind of exercise on its own, not just to improve in lifts/calisthenic movements.