How Controlled Cheating Can Help You with Your Pull Up

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

What if I said, ‘You need to cheat.’

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

I 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 training method 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 perfect pull-up position while you can ‘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 excellent with my advice to ‘cheat’ if the damage would be the result.)

Putting yourself at risk of injury is why I usually DON’T encourage cheating with resistance training, but my controlled cheating methods are safe.

I should know because I used myself as a guinea pig to test 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 by doing more quality pull-ups.

The thing with pull-ups is that you can either do them or 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 lineup:

  • DB rows
  • cable rows

Learning how to do a scapular retraction is paramount, and 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 specific bodyweight 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 its place in making it a ‘CAN’ exercise for you.

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

1-Stick ups

• ten 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

• ten reps
• Rest 30 seconds
• repeat

5-Hanging leg raises

• ten reps
• Rest 30 seconds
• repeat

6-DB bicep curls

• ten reps
• Rest 30 seconds
• repeat

7-Incline DB press

• ten reps
• Rest 30 seconds
• Repeat

8a- Push-ups – 10 reps

• No rest

8b- Plank Hold – 30-second hold

• Rest 30 seconds
• Repeat both exercises two more times (3 Sets Total)

9-DB front raise

• ten reps
• Rest 30 seconds
• repeat

10-DB tricep overhead press

• ten reps
• Rest 30 seconds
• repeat

11-Barbell deadlift

• ten reps
• Rest 30 seconds
• repeat

12-Barbell squat

• ten 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 two more times (3 sets total)

You’ll need my Challenge Workout program if you want a shortcut to increasing your pull-up power. Surprisingly, you’ll learn how to use my controlled cheating method to 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 get 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

Invincible Core