Workout routine on parallel bars and pull-up bar for muscle gain

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-04-17

Target of the workouts: mass gain

Objectives of the workouts:

1. Increase in muscle mass of the arms, back, and chest
2. Development of muscle strength
3. Increase in the number of pull-ups and push-ups

Methods of execution: separately

Duration: approximately 2 months.

Difficulty: (heavy)

Equipment:

• Pull-up bar.
• Dip bars.

As you already understand, this plan requires only a pull-up bar and parallel bars. With their help, you can train your abs, back, chest, biceps, and triceps. Your biceps and back will be worked during pull-ups. Meanwhile, your chest and triceps will be engaged during dips on the bars. However, as you can see, shoulders and legs are left out, which is about half of the body. But it’s better to train half of the body than not to train at all.

Each workout consists of only 4 exercises. First, there simply aren’t too many exercises you can do on a pull-up bar and parallel bars. I mean only those exercises that can effectively build muscle. I’m not taking into account numerous acrobatic or semi-acrobatic exercises (like “the sun,” etc.). Secondly, all these exercises are quite challenging. So, you won’t find it easy.

Rest between sets: for the abs exercises (the first exercise in each workout) - 2 minutes. For the others - between 2 and 3 minutes.

If your goal is to increase muscle strength and mass, I do not recommend doing more than 15 repetitions. If 15 repetitions are too easy, you should add weight to your waist (using weight plates or kettlebells). Doing more than 20 repetitions will primarily train muscular endurance.

When doing narrow-grip pull-ups, you should alternate the direction of your head tilt, first to one side, then to the other. This means alternating your pull-ups to the left and right. You don’t need a special handle for this; it’s enough to grip the bar with your hands close together.

Horizontal dips on parallel bars are similar to push-ups from the floor with a narrow hand position, with a significant difference: on the bars, you can lower yourself even lower than the bars. This nuance makes the exercise much more effective.

You can train with this plan either every other day or every two days. Just alternate between these two workouts. However, you should not train every day, as you won’t have enough time to recover.

As you can see, all these exercises do not require much skill. But you should already be able to do push-ups and pull-ups. If you struggle with these, you will need a training partner who can support you by holding your legs or pushing from behind so you can complete more repetitions.

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