Pull up help?

L

Leonard4

0
Looking for some advice on ways to improve my pullup count, I'm currently able to do 2 solid ones, squeezing that 3rd one out. Up until a year ago I was never able to do a single one. I'm about 6'2", 210lbs so I have a larger body type that makes it harder to do I know that from seeing all the 150 lb people crank out 20+ without breaking a sweat.

I'm looking for some weight exercises that I could do to help improve on this. I have a freeweight barbell, a pair of 25lb weights, and a pair of 45lbs. I normally do 2 sets of 20 curls with the dbl 25s (like 60lbs total with bar) and also 2 x 20 of tricep lifts, over my head. I can do about 12 reps with the 45s (100lbs total) no tricep lifts, and still have yet to see any pullup improvements in about a month of working out.

Anyone have some tips for which muscles, or any exercises I could do to improve my situation? :(
 
Well, you are trying to work on strength to be able to do the pull-ups. As far as your workout with free weights goes, you'll need to decrease those reps and increase that weight. Try sets of 8-10, proegressing eventually to 6-8 and so on. Also, the muscles involved in the pull-up are the lats and biceps, also rhomboids, traps, etc. You still should do triceps as part of your workout, but they are not specific to the pull-up. Keep doing the db curls as indicated. You could do some rowing exercises for your back such as:
bent-over db row
bent-over pronated db row
As well as exercises such as:
reverse flyes (some call them bent-over lateral raises)
lower trap exercise (lying on your stomach, hold the db's with your palms facing eachother, lift arms up in a V fashion (overhead)....(hope this is clear)...:(

Another thing I found worked for me was doing negatives, ie, the down part of the pull-up. Put a bench under your pull-up bar and jump up to get into position, then slowly lower yourself down...jump up again and slowly lower yourself...do 8-10 reps like this. This will get the specific muscles involved working eccentrically (you are stringer eccentrically than concentrically so you WILL be able to do this ;) )

Good luck!
 
Easiest way is to first do chin ups, they are easier than pulls ups and will work the back and forearms, a year ago i could do 0 chin ups and 0 pull ups now i can do 9 chins and 6 pull ups :O
 
Umm...to get better at pitching you have to pitch. to get better at running you have to run. Umm i am seeing a trend. TO GET BETTER AT PULL UPS. DO PULL UPS.! :cool: hahahahahah. What do you do to train now. ?
 
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