Pull-Ups For Bulking

Many muscle groups need to be developed in order to increase upper-body mass. Performing compound exercises, such as pull-ups, can help build upper-body bulk quickly, as they engage several muscles groups simultaneously. By performing pull-ups using the proper form and a variety of grips, increasing reps and adding weight, you can improve your upper-body strength while gaining a bulkier appearance.

  1. Proper Form

    • Pull-ups are a compound bodyweight exercise that can work the chest, shoulders, biceps, lateral back muscles and deltoids. However, in order for each of these muscle groups to be adequately engaged, the pull-up needs to be done with the proper form. Begin by standing underneath the pull-up bar, a couple of steps back, with your arms up straight and hands in an overhand grip shoulder-width apart. Pull your body up so that your chest nearly touches the bar and your chin is over it. Keep your body straight, with only a small arch in your lower back. Do not arch too much or swing as you pull yourself up. Keep your knees bent and feet crossed. Lower your body to the starting position to complete one rep. Do not do pull-ups everyday, you need to give yourself rest days between the days you work your upper-body to allow your muscles to recuperate and avoid injury.

    Switching Grips

    • The standard pull-up grip is an overhand grip with hands positioned shoulder-width apart. However, there are variations to this grip that allow you to add more bulk by engaging different muscle groups to a greater degree. Wide-grip pull-ups are used to emphasize your lats. These are performed by holding the pull-up bar with an overhand grip and hands positioned roughly twice your shoulder-width apart. Close-grip pull-ups focus on the lower lats and are performed with an overhand grip and hands positioned 6 to 8-inches apart. The biceps can be emphasized by using an underhand (chin-up) grip with hands positioned 6 to 8-inches apart. Each of these grips should be performed while using proper standard pull-up form.

    Increase Reps

    • In order to increase your muscle mass by doing pull-ups, you have to first increase your muscular endurance and the number of pull-ups you perform at a time. Gradually build up the number or reps you complete each set. If you cannot complete one rep, stand on a chair or stool with one foot to help support your weight. Record the maximum number of reps you can complete and use that as your starting number. Each week, try to increase the number of reps you complete by one rep until you are able to perform 10 reps per set.

    Add Weight

    • Once you are able to complete 10 pull-ups per set, you have gained enough muscular endurance to add weight for bulking. Perform weighted pull-ups by wearing a dipping belt and adding weight plates around your waist. To add bulk, train with heavy weights by choosing a weight that you will have trouble lifting for more than four to eight reps. This amount of weight will increase over time as you gain strength and increase in size.