How Controlled Cheating Can Help You with Your Pull Up

How would you feel if I told you that I want you to cheat?

What if I said, ‘You need to cheat’.

It may not sit right, but really, if you want to do more pull ups, you need to learn to cheat. (What did you think I was talking about?)

I actually have a way of training that I call ‘controlled cheating’ that will help you get your first, tenth or twentieth pull up.

You’re probably wondering how controlled cheating works…

This method of training will give you tips on how to get your body into the ideal pull up position so that you’ll build muscle memory, strength and endurance. It keeps your body in the ideal pull up position while you’re able to ‘cheat’ a few reps to build your strength.

And don’t worry; this kind of cheating doesn’t put you at risk for injury. (I know that Rick wouldn’t be cool with my advice to ‘cheat’ if injury would be the result.)

Putting yourself at risk of injury is the biggest reason I normally DON’T encourage cheating with resistance training, but my controlled cheating methods are totally safe.

I should know because I used myself as a guinea pig to test out my controlled cheating methods. Then I went to my fitness boot camp and used some clients as guinea pigs. We quickly improved our strength and endurance for doing more quality pull ups.

The thing with pull ups is that you can either do them or you can’t. If you were to squat for the first time, would you put your body weight on the bar the first time you had a bar on your back?

Not likely.

You’d start with the bar which is 45 lbs, then you’d add a few pounds to each side before you’d bump up to your body weight. That’s called ‘progressive resistance’.

How do you do that with the pull up?

You can’t use traditional progressive resistance training methods.

What can you do?

First off, some helpful exercises that will help your pull up include:

  • assisted pull ups
  • jump pull ups
  • kipping pull ups
  • weighted pull ups

Of course you can’t discount the usual suspects in the back training line up:

  • DB rows
  • cable rows

Learning how to do a scapular retraction is paramount as well as learning to get into the most advantageous body position for the pull up.

You can use ‘controlled cheating’ with most of the pull up exercises. I don’t recommend any cheating with loaded exercises, only with certain body weight exercises.

The point is that with pull ups, it’s typically either a ‘can do’ or ‘CAN’T’ kind of exercise, so doing a controlled cheat has it’s place in making it a ‘CAN’ exercise for you.

Here’s a beginner full body workout that will help your pull up:

1-Stick ups

• 10 reps
• No rest

2-Scapular retraction

• Do as many reps as possible
• Rest for 30 seconds

3a-Assisted pull ups with controlled descent – 10 reps

• No rest

3b- Cable Row – 10 reps

• Rest for 30 seconds
• Repeat both exercises

4-DB row

• 10 reps
• Rest 30 seconds
• repeat

5-Hanging leg raises

• 10 reps
• Rest 30 seconds
• repeat

6-DB bicep curls

• 10 reps
• Rest 30 seconds
• repeat

7-Incline DB press

• 10 reps
• Rest 30 seconds
• Repeat

8a-Push ups – 10 reps

• No rest

8b- Plank Hold – 30 second hold

• Rest 30 seconds
• Repeat both exercise 2 more times (3 Sets Total)

9-DB front raise

• 10 reps
• Rest 30 seconds
• repeat

10-DB tricep over head press

• 10 reps
• Rest 30 seconds
• repeat

11-Barbell deadlift

• 10 reps
• Rest 30 seconds
• repeat

12-Barbell squat

• 10 reps
• Rest 30 seconds
• repeat

13a-Spider crawl – 10 reps per leg

• No rest

13b-Reverse Hip Lift – 10 reps per leg

• 30 rest
• Repeat Both exercises 2 more time (3 sets total)

If you want a short cut to increasing your pull up power, you’ll need my Challenge Workout program. You’ll learn how to use my controlled cheating method to surprisingly increase your pull ups in record time.

The good news is that I’ve been able to reach 1400 people with my pull up program, but my goal is to reach 10, 000. I’ve made it easier than ever for you to grab my program:

• I’ve lowered the price to just $19.99 (but the price will double on Friday)
• I’ve added the Endurance Power Builder Program as a bonus to help you drop pounds
• I’ve added two other bonuses not currently available: Super Hero Challenge Workouts and Hardcore Challenge Workouts
• And, I’ve added the long awaited Ab Challenge program

Here’s your chance, CLICK HERE before Friday, August 31st.

I’m looking forward to hearing about YOUR pull up success.

Shawna Kaminski