Assessing Training Modalities of Pull-Ups

In sports movements involving the lower limbs, the effects of the different regimens of strength training have been widely observed. The conclusions derived from these studies of the training of the lower limbs can be used for assessing the training modalities of pull-ups as well. Note that the stated benefits of each training regimen on concentric muscle capabilities are debatable, and only generic knowledge can be inferred. Each individual may respond differently to the same training regime, and factors such as fatigue, nutrition, and sleep can alter the results of training (i.e., the one-repetition maximum) by as much as 36%.

Concentric

1. Targeting the ascending phase of the pull-up.

Plyometric

1. Rebounds, i.e., movements involving an eccentric contraction (when the muscles lengthen) followed immediately by an explosive concentric contraction (when the muscles shorten).
2. Favorable for producing the one-repetition maximum with higher velocity.
3. Leads to concentric muscle gains and significant improvement in body coordination; improves power and endurance.
4. Tends to reduce the range of motion.

Eccentric

1. Slowly executing the downward phase of the movement.
2. Targeting the descending phase of the pull-up.
3. Results in greater effects on strength, hypertrophy, and power.
4. Leads to concentric muscle gains and significant improvement in body coordination.

Isometric

1. Locking arms at given angles. Involves highly angle-specific adaptations.
2. Shown to induce less fatigue. Can be included into a training regime to avoid getting overly fatigued, or when mobility is limited due to injuries.
3. Results in superior joint angle specific strength; improves movements requiring isometric contraction.
4. Does not result in significant improvement of concentric muscle capabilities, possibly due to the lack of muscular coordination required, which is needed to generate high levels of force. Limited gains in peak power.

In studies on the Plyometric, Eccentric, and Isometric regimes, all three training groups improved the one-repetition maximum. All three training groups resulted in the ability to lift heavier loads. And all three training groups increased maximum arm muscle strength, with the Eccentric training group showing the greatest improvement.

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