what is the best way to increase my maximum pull-up strength??

Question

I'm a 15 year old male. I weigh about 160 pounds, but am a bit muscular.

I can do about 4 pull-ups now, but I want to train for the Air Force Academy, and I want to be able to do at LEAST 15 pull-ups. What is one way I can work on increasing the ammound of pull-ups I can do. (I also get only 2 minutes to do these pull-ups so it's also like endurance).

What are some good ways I can build muscle that helps me do the pull-up?

All I have is a few dumbbells and the Bowflex Sport machine...any help would be appreciated. If you have more questions about my question, you can e-mail me: [e-mail]

Thanks to whoever can help.

Answer 1

the only way to become more efficient at the pull-up is to do more pull-ups. there is no other form of exercise that exactly duplicates the mechanics of the pull-up.

if you can do 4 in a row then do "x" sets of "y" reps until you get to 25 pull-ups regardless of the time it takes. also do some negatives. you will be doing way more than 15 pull-ups in the 2+ years time that you have to train

Answer 2

Keep in mind that typically armed forces PFTs allow for a lot of cheating. Most people in the military do not use correct form when doing pullups and in general the military allows it. Not to dissuade you from building your max pullup reps anyway using correct form. No matter how the military regards them, it's always better to use correct form.

So, if you can do 15 REAL pullups, with correct forms, you'll be able to nail the PFTs no problem.

Answer 3

considering it is in the swimming area i'm thinking in case you propose the thank you to paintings your palms in the pool without kit? properly, if it relatively is so then doing pull gadgets are stable. and in case you cant get a pull buoy, then tying a pool noodle in a knot many times works stable adequate to place between your legs.