3 Steps to Adding Muscle and Strength to your back with pullups and biofeedback

Do you want to learn how to add some strength and size to your upper back?

I have the solution for you!  I will walk you through how to perform on the great upper back builders or all times – the pull up!

I will also show you how to test it using biofeedback for optimal results, custom to YOU!

Special thanks again to Dave, the “Athlete Creator” for his help on this one too.

Here we go!

Step 1
Learn how to do a proper pullup

I detailed all of this in the post below if you would rather read than watch a video

The Perfect Pull-up and Chin-up :An Awesome Bodyweight Exercise

Step 2: Use Biofeedback to Test the Pull Up
Should I even do a pullup?

What if pullups, chin ups, and neutral grip pull ups do not test well?

Test the contra specific

If you see Bench Press Billy in the gym – you know, the guy that benches Monday, Wed, Thurs, Friday and some times on Sunday – he needs to start working the OPPOSITE movement to get some symmetry again (rowing motions).

The same can be said for pullups!  Maybe you need to work the contra specific (opposite movement) for a bit.

Contra Specific Exercise for Pull-Ups: 3D Kettelbell Presses

3 Steps To a Massive and Strong Upper Body with Pullups

1) Learn how to do pull ups correctly
2) Use biofeedback to test pull ups
3) If they don’t test well, test some contra specific exercises like kettlebell presses

FAQ

What if pullups test well every day, should I really do them every day?

Yes!  ”Strength is a skill” –Pavel

So you need perfect practice.

What if none of the options above test well?

Test something new and different (novel)

Can I test other pullup/chin variations?

Yes! Use your imagination and go crazy

What if I don’t know how to do a kettlebell press?

Watch this video below

Basics of the Kettlebell Press by Mike T Nelson

Can I change the grip on the kettlebell presses?

Yes! You can test these variations
1) Open Palm Pressing
2) Bottoms Up Pressing (KB is upside down)
3) Pizza Press (pressing KB from the bottom)

I review these in this video below

Kettlebell Press Variations by Mike T Nelson

Here is Adam T Glass showing you how it is done!

Bottoms Up Kettlebell Presses and Card Tearing

Nice work Adam! Look for him to be doing EASY reps of KB bottoms up presses with the Beast (48 kg ) very soon.

Comments

Let me know what you think and how this works for you! If you follow it, you will see your pull up number go way up!

Heck, you may even bench press more!

Rock on
Mike T Nelson

PS

Newsflash!

Just got word that the Grip n Rip DVD for lost and duplicate inventory will go on sale starting tomorrow (Friday) April 8 at NOON central time.

Go HERE  Grip n Rip Lost Inventory Sale

I know there are only a FEW copies, so get them while can before the final ones are gone!    If you get there later and the sales page is not up and it is asking to be added to a waiting list, then they are gone.   Sorry.

PPS

Yes, I will still throw in the 2 bonus items shown below (the conference call has expired though)

Grip n Rip Biofeedback Testing Special Offer

The Perfect Pull Up

Below is a short video on how to do the perfect pull up and chin up.  Anyone else remember the Presidential Fitness test in middle school?  Man, I HATED that thing.  Let’s drag the most unathletic, string bean (read me) out in front of everyone else and see just how weak he really is.  Ugh.  The only part of the contest I even close to 50% was the shuttle run since I was in basketball and figured out that if you clean off your shoes before you run, you can stop exactly on the line.  Everyone else was sliding around like they were trying to be human dust mops on the floor.

Guess which exercise I hated the most?  Pull ups.  You had to do them in front of EVERYONE so there was nowhere to hide.  I got up there and just hung from the bar as the gym teacher told me to GO!  Well, I was pulling and I swear to you that my elbows did not bend at all.  The gym teacher told me to start again and I said that I was pulling.  After the third time of him telling me to start the exercise I just let go of the bar.  Oh, the good times.

Rant Almost Over

That stupid test is worthless.  You want to have kids HATE exercise really fast, that is your ticket.  I have not seen one President do it either.  You should teach kids HOW to move and HOW to do the darn test and maybe have them PRACTICE it a few times first.   Ok, back to today’s lesson.

Why Bother With Pull Ups?

• They are a great developer of the back muscles (you know, those on the opposite side of your chest you crazy 3 day a week bench nut!)
• Muscles like to be balanced and many time that stall in your bench press is actually from your body attempted to not let you get too far out of whack.  Start to balance it out with some pull ups and you will be rocking.
• Pullups and Chins can be done almost anywhere too!  No more excuses

What You Will Learn

• A cool neurologic “hack” to dramatically increase your pull ups.
• What perfect form looks like
• Options if you can’t do a full pull up

Testimonial Time

Here is what Gail has to say about it.  Gail first came to see me at the very end of August to work on her pull ups for the Tactical Strength Challenge (TSC).  We did a Z-Health movement session and some pull up practice.  Here is her exact email sent on Sept 1.

September 1, 2009

From: Gail Jensen

To: Mike T Nelson

Training continues to go well though I can still do only 1 pullup (of course, I was on vacation for a week-I did work out one day at the Gold’s Gym in San Juan-they are still pretty old school-not a kettlebell on the premises!). I keep trying to convince myself that pullups are easy and I visualize myself doing 2 or more. I also do the chicken neck prior to each pullup. I hope I can soon move beyond this “plateau” I seem to be facing. It helps to train with a partner, too.

Fast forward only 4 weeks and Gail cranks off 6 at the Tactical Strength Challenge.  Check the stats for yourself below

TSC Results Fall 2009

First off, I need to send a huge congrats to Gail as she did all the work; I just provided her a few tips that I show in the video below.

Perfect Pull-Up Video:

Techniques, Tips and Neuro Hacks to Increased Performance

Contest Time (read How to Win a FREE T-Shirt)

Ok, here is the deal.  I am so confident that if you do perfect practice pull ups as above along with some neck mobility (as shown) above that you will increase your pull up numbers in record time I will put a T-shirt on it from my friends at Protein Factory again.

Details

• Contest starts today and ends exactly 45 days from now, but you need your numbers in the comments section below within 6 days from today
• Go find a pull up bar and do your initial numbers today if you don’t have them.
• Use the techniques above and follow them to a T.   Do perfect reps only!
• Get as much volume (read practice) in as you can without any pain.  Do chins, pulls up, neutral grip, etc.
• Report your numbers back here in the comments section by Wed Oct 28 at 5pm CST to be in the contest.  No exceptions
• The one that shows the most improvement (measured by number of reps) wins the Protein Factory T-shirt shipped to them on me (sorry to my international friends, USA only for the T-shirt since customs is a big pain but if you win outside the US I will think of something for ya).

Its Go Time!

What are you waiting for.  Send this on to as many friends as you want.  You have only 6 days to enter your comments below with your starting reps to be in the contest.  I would love to see at least 20 people in the contest.  It is FREE, you may win a free T-shirt from Protein Factory, I will provide answers to your questions below, and your bench will probably even go up!

Rock on

Mike T Nelson