Can't go to the gym regularly? Do not despair! You can fully train without leaving home using the simplest sports equipment - a horizontal bar. A well-designed horizontal bar training program for beginners allows you to work out almost all the muscles of the torso: the latissimus dorsi, biceps, triceps, deltoids and abs.
The benefits of training on the horizontal bar
There are dozens of varieties of horizontal bar exercises: pull-ups in various variations, push-ups, hanging leg raises, strength gains, and many others. Finding the right ones for your goals will not be difficult. With the help of the complexes described in the article, you will gain muscle mass, become stronger and improve the relief. However, methodology and consistency are important in everything, and training on a horizontal bar with your own weight is no exception.
In this article, we will analyze some of the best training programs on the horizontal bar, answer the question of how to create an individual program, and give useful tips and recommendations.
The benefits of training
Exercises on the horizontal bar and parallel bars are not by chance that lie at the heart of general physical training - general physical fitness. Men are taught to train on the horizontal bar from childhood: both at school and in any sports section. In the army and in physical education at the university, these exercises are also not bypassed. Why are they useful and what are their main advantages?
- Availability and prevalence. There are horizontal bars in every yard: you do not have to waste time to get to the training site. In large cities, there are more and more well-equipped workout areas with horizontal bars of different heights and widths, bars, rings, ladders for training grip, ropes and other equipment. All this is free. You can do it even easier - buy or make a horizontal bar yourself and play sports without leaving your home.
- Variety of the training process. If you think that training on the horizontal bar is limited to only one pull-up, you are deeply mistaken. With a certain physical training, on the horizontal bar you can work out almost all the muscles of the torso.
- Safety. If you follow the correct exercise technique, the risk of injury is minimized. The rules are simple: during pull-ups and other traction exercises, do not tilt your head back too much, do not round the thoracic spine, do not make circular movements with your shoulders.
- Increased muscle mass and strength. On the horizontal bar, it is easy to implement the principle of the progression of loads, which will make you bigger and stronger. Also, from training with your own weight, ligaments and tendons are strengthened, which increases strength potential.
- Saving time. Training on the horizontal bar does not take much time. 25-30 minutes is enough to complete the entire planned amount of work.
Positive effect on the body
It has been proven that prolonged hanging on a horizontal bar without the use of wrist straps relieves hypertonicity from the extensors of the spine, strengthens the grip, improves posture and reduces the risk of back injuries.
Continuous bodyweight work allows the muscles to overcome pain and burning sensations in the muscles. Refusal comes much later. Over time, athletes adapt to such loads, and training on the horizontal bar is much easier.
Among other things, doing sports in the fresh air is much healthier for the body than in a stuffy gym. The higher oxygen content in the air contributes to rapid recovery between sets, improves the oxidation of adipose tissue.
Contraindications
Not all athletes will benefit from horizontal bar training. It is widely believed that hanging on a horizontal bar has almost miraculous properties and helps with hernias and protrusions. Unfortunately, this is far from the case.
With such problems with the spine, you should not train on the horizontal bar at all, since a long time in an extended position can aggravate the situation.
Before starting a full workout, be sure to consult a qualified doctor. Only he will competently answer the question of how to do sports and not harm your health.
It is also not recommended to practice on horizontal bars for those who have relatively recently had sprains or ligament tears in the shoulders or elbows. Hanging for a long time will lead to pain, especially if your body weight is above average. You run the risk of recurring injury.
Beginner program
The first thing newbies need to do is learn how to pull up technically correctly. The pull-up is not done with the biceps and forearms, but with the latissimus dorsi. This is the foundation on which all other exercises are built. The easiest way to do this is to try to bring the shoulder blades together as you lift the body up. You don't need to swing.
The traction movement itself should be performed not due to some kind of impulse, but due to the compression of the broadest muscles of the back. Feeling this movement is quite difficult, and often it takes more than one month of training. But when you learn to do this, your back will begin to grow at an enviable speed. Another option is to use shoulder straps, they help turn off the arms.
Before starting the complexes, you need to do a test - pull yourself up with a wide grip for the maximum number of times. If you managed to do more than 5, skip the first program and immediately proceed to the second. If you manage to do it 1-4 times, start with a simple program for 4 weeks to increase the number of pull-ups:
| Week 1 | |
| Number of approaches | Number of repetitions |
| Day 1 | |
| 5 | 1, 1, 1, 1, maximum |
| Day 2 | |
| 5 | 1, 1, 1, 1, maximum |
| Day 3 | |
| 5 | 1, 2, 1, 1, maximum |
| Week 2 | |
| Number of approaches | Number of repetitions |
| Day 1 | |
| 5 | 1, 2, 1, 1, maximum |
| Day 2 | |
| 5 | 2, 2, 2, 1, maximum |
| Day 3 | |
| 5 | 2, 2, 2, 2, maximum |
| Week 3 | |
| Number of approaches | Number of repetitions |
| Day 1 | |
| 5 | 2, 3, 2, 2, maximum |
| Day 2 | |
| 5 | 3, 4, 3, 3, maximum |
| Day 3 | |
| 5 | 3, 4, 3, 3, maximum |
| Week 4 | |
| Number of approaches | Number of repetitions |
| Day 1 | |
| 5 | 3, 4, 3, 3, maximum |
| Day 2 | |
| 5 | 4, 5, 4, 4, maximum |
| Day 3 | |
| 5 | 4, 5, 5, 5, maximum |
The training program on the horizontal bar for those who were able to perform more than 5 pull-ups is designed for 3 sessions per week. Other exercises have already been added here. Each workout is short enough, no more than 30 minutes.
| Monday | ||
| Jumping pull-ups | 3x10-15 |  |
| Horizontal pull-ups on a low bar | 3x10-12 |  |
| Wide grip pull-ups | 3x5-7 |  |
| Hanging on the horizontal bar | 4x maximum |  |
| Wednesday | ||
| Hanging leg raises to the bar | 3x8-10 |  © Makatserchyk - stock.adobe.com |
| "Janitors" | 3x6-8 |  |
| Simulated French press on a low bar | 4x10-15 |  |
| Hanging on the horizontal bar | 4x maximum | |
| Friday | ||
| Jumping pull-ups | 3x10-15 | |
| Pull-ups behind the head | 3x5-7 |  |
| Narrow Reverse Grip Pull-ups | 3x4-6 |  |
| Hanging on the horizontal bar | 4x maximum | |
As soon as you can effortlessly complete the entire amount of work, begin to slowly increase the number of repetitions and approaches. Also, measure your progress separately in pull-ups from time to time, because this is the basis of all exercises on the horizontal bar. If you can easily and technically complete 15 reps, it's time to move on to harder workouts for more experienced athletes.
Another great option for increasing the load is using additional weights. A backpack full of something heavy like sandbags or water bottles is a good choice here.
The program on the horizontal bar for weight gain
If you are a fairly experienced athlete and have a good command of the technique of all basic exercises, then this weight training program is for you. By doing it, you will add muscle mass in your arms, back and shoulders.
A horizontal bar training program for mass gain is built around multi-joint movements that involve several large muscle groups at once. The work is carried out in the repetition range from 8 to 15. Only three workouts per week, but the rest between sets should be minimal - this way you will increase the blood circulation of the working muscles, without which muscle growth is impossible.
| Monday | ||
| Wide grip pull-ups | 3x12 | |
| Two-handed force exit | 3x6-8 |  |
| Parallel grip pull-ups | 3x8-10 |  |
| Horizontal pull-ups on a low bar | 4x15 | |
| Wednesday | ||
| Pull-ups behind the head | 4x10 | |
| Push-ups from the horizontal bar | 4x12-15 |  |
| Diagonal pull-ups | 3x8 |  |
| Hanging on one hand | 3x maximum |  |
| Friday | ||
| Narrow Reverse Grip Pull-ups | 4x10-12 | |
| Simulated French press on a low bar | 4x12-15 | |
| Raises straight legs to the crossbar | 3x12 | © Makatserchyk - stock.adobe.com |
| Hanging Knee Raises | 3x15 |  © Jacob Lund - stock.adobe.com |
As you can see, in each workout, we directly or indirectly load all the main muscles of the core. This approach to training does not lead to overtraining at all, since the volume of work is not as large as in the classic three-day split in the gym. The muscles have time to fully recover.
To maintain the intensity of the training process, try to rest as little as possible between work sets - no more than one minute. If the specified amount of work is too small for you, add 1-2 sets to each exercise and increase the number of repetitions to 15. You can also use additional weights.
Relief program
In terms of the strength component, the training program on the horizontal bar for the relief is not too different from the work on the mass. In both, we train in the middle rep range (8 to 15) and do similar exercises. This is the optimal amount not only for gaining mass, but also for maintaining it.
The main difference between the set and dry modes is nutrition. It is this that determines whether the athlete will build muscle or burn excess fat. Also, while drying, you can add cardio with separate workouts: jogging, cycling, etc.
For a more enhanced calorie burn in strength training, we need some CrossFit exercises:
| Monday | ||
| Burpee with force output on the horizontal bar | 3x8-10 |  |
| Narrow Reverse Grip Pull-ups | 4x10-15 | |
| Simulated French press on a low bar | 4x12-15 | |
| Raises straight legs to the crossbar | 3x12-15 | © Makatserchyk - stock.adobe.com |
| Wednesday | ||
| Wide grip pull-ups | 4x12-15 | |
| Push-ups from the horizontal bar | 4x12-15 | |
| Parallel grip pull-ups | 4x15 | |
| "Wipers" | 3x8-12 | |
| Friday | ||
| Two-handed exits | 3x8-10 | |
| Wide grip pull-ups | 4x10-15 | |
| Simulated French press on a low bar | 4x12-15 | |
| Hanging corner | 3x60-90 sec |  © undrey - stock.adobe.com |
To get the most out of this program, make it a rule to pause at the point of peak contraction in the pull-ups (peak point of amplitude). The muscles respond well to this technique, the back quickly becomes more rigid and bumpy. Work strictly according to the sensations. When the lats are most tense, squeeze the shoulder blades and try to fix them. If you do everything correctly, you will feel something like a mild cramp in your latissimus muscles. The main thing at this moment is not to transfer the load to the biceps and forearms.
If you want to increase the intensity of your horizontal bar workout while burning fat, follow the same program, but in a circular workout format. This is done as follows: we perform one approach of 10-15 repetitions of each exercise without rest. This is one round. After each round, we rest for two to four minutes. There should be 3-6 rounds in total.
To track the progression of the loads, gradually increase the number of repetitions in sets. For example, do 3 rounds of 10 reps for each set. Then 11, then 12 reps ... When you reach 15 reps, add one extra round and repeat all over again.
Workout for back muscles and abs
If your back muscles are far behind in the development, then the training program on the horizontal bar for the development of the muscles of the back and the press is exactly what you need. These are the best exercises for growing the back in width, nothing more effective has yet been invented. By adding a few variations to the classic wide grip pull-ups, you will work out the entire array of back muscles.
Also, with the help of a horizontal bar, you can fully train the press. Agree, doing monotonous crunches on the floor or in simulators at different angles is boring. In such situations, hanging leg raises come to the rescue, there are a huge number of variations of this exercise.
There will be four workouts in just a week, the first two are hard, the second two are lighter. This way you will be less tired without compromising your progress.
| Monday | ||
| Wide grip pull-ups | 5x10-15 | |
| Parallel grip pull-ups | 3x10-12 | |
| Narrow Reverse Grip Pull-ups | 3x10-12 | |
| Horizontal pull-ups on a low bar | 4x15-20 | |
| Tuesday | ||
| Raises straight legs to the crossbar | 3x15 | © Makatserchyk - stock.adobe.com |
| "Janitors" | 3x8-10 | |
| Alternate hanging leg raises | 3x10-12 |  |
| Hanging Knee Raises | 3x10-12 | © Jacob Lund - stock.adobe.com |
| Friday | ||
| Horizontal pull-ups on a low bar | 4x12-15 | |
| Wide grip pull-ups | 3x8-10 | |
| Saturday | ||
| Hanging leg raises | 3x10 | © Makatserchyk - stock.adobe.com |
| Hanging Knee Raises | 3x10 | © Jacob Lund - stock.adobe.com |
The workload on Monday and Tuesday is almost double that of Friday and Saturday. This is necessary to relieve the psyche and muscles from hard work. If you are able to do four hard workouts a week, no one forbids doing this, but then recovery will have to be paid much more attention.
Strength exercise program
If your goal is to increase strength, a strength training program will help you.
Exercises like plyometric pull-ups (lifting your arms off the bar and clapping), two-arm pull-ups, and pull-ups with additional weights will make you much stronger:
| Monday | ||
| Two-handed exits | 5x6-8 | |
| Wide-grip pull-ups with additional weights | 3x8-10 | |
| Reverse grip pull-ups with additional weights | 3x8-10 | |
| Wednesday | ||
| Simulated French press on a low bar | 4x8-12 | |
| Horizontal pull-ups on a low bar | 4x15 | |
| "Wipers" | 3x10 | |
| Raises straight legs to the crossbar | 3x10-12 | © Makatserchyk - stock.adobe.com |
| Friday | ||
| Two-handed exits | 5x6-8 | |
| Towel pull-ups | 4x6-8 |  |
| Plyometric pull-ups | 3x8-10 |  |
| Parallel grip pull-ups with additional weights | 3x8-10 | |
In total, it is advisable to conduct three workouts per week, on each of which you need to purposefully work on strength in a relatively small range of repetitions.
Pull up bar training tips
If you train according to the programs above, but do not notice significant changes in your physical form, do not lose heart. These guidelines will help you reach your full potential.
Technical nuances
- Follow the technique. When doing pull-ups on the bar, focus on the muscles of the back, and not on the arms. Use the wrist straps to get a better feel for the contraction and stretch of the lats. Try to lower your shoulders down a little, so you "release" the trapezius and rhomboid muscles, and the back will receive more stress.
- If your grip is the weakest link in your chain, pay more attention to the hanging bar. You can use additional weights by hanging a kettlebell or disc on a chain to your belt. Another option is to use a towel. Hanging on it perfectly develops the strength of the forearms. You can also wrap a towel around the bar to make it wider to strengthen your hands and increase finger strength. It is recommended to use chalk, as it will be much more comfortable to hold the horizontal bar, and the grip is unlikely to let you down.
- Extinguish the force of inertia.Don't cheat yourself - every rep should be done in a controlled manner. All of them should be "clean", you should not wriggle with your whole body to pull yourself up. It doesn't make any sense. It is better to do fewer reps, but technically correct, the benefits will be much greater.
- Try to maintain a uniform pace of exercise. This will make it easier to use the neuromuscular connection and focus on stretching and contracting the muscles. This applies to all bodyweight exercises. However, this does not mean that the faster the better.
- If you are still a beginner and the training program indicated by us is difficult for you, pay attention to working out auxiliary exercises. Doing back exercises on blocks in the gym will help you get stronger and make pull-ups much easier. Another option is to use the help of a partner. Let him nudge you up a little during the pull-ups, thus making the task easier. After a while, you will be able to calmly pull yourself up. The third option is to do incomplete pull-ups. Over time, you will delve into the biomechanics of movement and can easily overcome dead spots and perform pull-ups to full amplitude. The last option is pull-ups in the gravitron. This is a great machine that helps you to pull up using a counterweight, the resistance of which can be changed as strength grows.
- Watch your diet. It is not enough for muscles to stimulate growth through strength training; they need resources for recovery and subsequent hypertrophy. Therefore, you need a surplus of calories, a sufficient intake of protein (about 2 g per kg of body weight) and complex carbohydrates (from 4 g per kg).
Training process safety
- Be careful when doing chin-ups. Many athletes do not have the flexibility to do this exercise properly, which causes the joints and ligaments of the shoulder to suffer. Roughly the same story is associated with two similar exercises: the barbell press from behind the head and the deadlift of the vertical block behind the head.
- If you feel discomfort while doing any exercise, give it up. It is better to replace this element with something more comfortable, but with a load on similar muscle groups.
- Remember to do a thorough joint warm-up before training. Pull-ups, pull-ups, hanging leg raises involve almost all core muscles, so warm up should be appropriate. Carefully knead your hands and rotator cuff to minimize the risk of injury. Take several sets of forward bends to properly stretch your lower back. Do not be afraid to spend 10-15 minutes warming up - your muscles, joints and ligaments will thank you for this.
And in conclusion, one more important tip: decide on the individual frequency of training. You should not train every day, bringing the body to exhaustion and exhaustion. This is fraught not only with overtraining, but also with injuries. 3-4 sessions per week will be enough to achieve any sporting goal.
