pull-ups

Why should I do Pull-ups? and how?

When you do pull-ups, you build muscles in your back that will help you burn more calories, thereby making it easier to get in and stay in shape, thereby making it easier for you to take hot pics, I mean live a quality and healthy life.

Why are pull-ups so hard?

The pull-up requires the use of muscles that are rarely used on a regular basis.  We usually push things up or push ourselves up, putting our pushing muscles to use every day, as opposed to pulling things. Those pulling muscles aren’t used as often until it’s time to unload the groceries, which is still far from the actual pull-up movement. Since these muscles are so rarely used, it makes the whole thing much harder, like wearing a new pair of shoes for a marathon. Here’s a cool modification to help you do the real thing.

[embedyt] https://www.youtube.com/watch?v=Xo85xyBRpaQ[/embedyt]

Which pull-up is easier?

Ok, I won’t turn this into a long story. For many reasons the easiest way to pull your body up is the chin-up.  With the chin-up, you can use your biceps as well as lats and other back muscles. The traditional pull-up, where your palms are facing forward, uses the biceps less making fewer muscles work harder, and the forearm pull-up is another good one but many people just don’t want to build up their forearms that much. In the chin-up, your palms are facing you and there are more muscles used so each muscle is doing a bit less work. I actually consider the chin-up to be the best exercise for building nice looking biceps.

[embedyt] https://www.youtube.com/watch?v=_uWMDkWMEKM[/embedyt]

There’s a lot of talk out there about push – pull workouts, and I’ve got nothing against them, but I have a different approach when it comes to workouts in general.

I use three different groups:
Push, pull, rotation, locomotion, level changes
Core, posture, arms, abs, glutes, and legs
Strength, endurance, cardio, balance, and flexibility

I know it sounds like a lot, but all of these things are important to me in training someone, and when you add these different groups throughout your workout, you will see the changes in more ways than just weight loss, plus you won’t get bored as fast. If the goal is to have a hotter body, the max amount of weight you can lift is secondary to your ultimate goal.


If you’ve seen the Bmarchai videos, after a while you’ll notice that we’re mostly working the core and posture while doing a ton of twisting movements. Also, most of the workouts are low impact so it’s easy on the knees. Low impact exercises are less likely to cause injury for those athletes that already endure impact on the field and for those that are more susceptible to injury in general.

[embedyt] https://www.youtube.com/watch?v=2xvqvyr2c5A[/embedyt]

With moves like the No Jumping Jumping Jacks (N triple J’s) and sliding exercises, the impact is greatly decreased, along with the wear and tear on the body. My goal is to get people in shape or back into shape as safely and as soon as possible while giving them some ideas for meal plans and routines that they can do without changing their whole life around.


For many reasons, building the muscles in the back is important, and that’s obvious if you’ll be going on stage as a fitness competitor, but even if you’re a regular person that’s trying to get lean, or trying to get a sexier body (my personal favorite reason), then pull-ups are also critical. Now, if you can’t do full out pull-ups don’t worry, because there are plenty of practice exercises for every level, like some of the numerous videos in this blog.


The muscles in your back burn a lot of calories when you’re awake and while you’re asleep. And doing pull-ups won’t necessarily make you look bulky unless you strap on like 50 extra pounds of body armor. One goal I have for many clients is to build lean muscles throughout their entire body so that those lean muscles can burn fat and calories while sleeping. Obviously, they should avoid large amounts of sugar before bedtime so those muscles can burn stored fat and calories rather than newly introduced fat and calories.

Also, to keep these muscles alive, you’ll have to feed them protein throughout the day so that you’ll keep those muscles, otherwise, they’ll just waste away. Muscles that are not being fed with enough protein will eventually, in a simple way, waste away, because protein molecules are like building blocks for muscles.

[embedyt] https://www.youtube.com/watch?v=l4eisRycgVE[/embedyt]

How many pull-ups should I do?

I have my clients do 5 sets of 5 reps 3 to 4 times a week, if you can only pull yourself up 1 inch, great, start there. Two weeks later and they’re at 3 inches, and so on. Sometimes, if they’re tired I just have them hold their body off the ground for 10 seconds, 5 sets of 10 seconds.

Important Note

As you’re building your back muscles, even when you build them in a lean way for toning, it is highly likely that you will gain weight first. Remember this and don’t get discouraged, because you’ve still got that excess body fat and you’re adding lean muscle mass to your overall body fat, 2+1=3.  But after a while, you’ll notice that your weight might stay the same but your clothes are getting looser and looser.

Ok, I guess that’s enough for now, stay strong and don’t give up and all that stuff, now here’s a pretty perfect picture of puppies playing, see you next time.

Tags: No tags

Add a Comment

Your email address will not be published. Required fields are marked *