Pull up

T

Tomcat0526

0
Hi
i just bought the Iron Gym Extreme pull up bar and ive been able to use it for push ups, declined pushups and dips (lol). been doing 15Lb. curls for my biceps 3 sets of 9 reps. but could not do a pull up for the life of me. i was wondering what i could do to build up to a pull up, chin up or any up, what kind of exercise would strengthen those muscle for pullups. i would love to start doing wide grip pull ups(lol). This device that i bought has all kinds of grips for different variations.
im also doing 15min of cardio on treadmill before my workout.
-Thanks
 
pullups are hard...they take everything you've got, not just back or arm strength.

what you need to do is lower your body weight to make them easier until you develop the strength to do it 'normal'

couple thoughts on how to do that: can you put the bar lower, so that your legs can be on the floor? if you can get it so your legs can semi rest on the floor that'll drop 20lbs easily from your total body weight.

or put some kind of bench/stool under the bar if its mounted more permanently...same deal let your legs dangle like dead weight onto the bench to reduce the amount of dead weight you're trying to pull up.
 
Unless you're already heavy I wouldn't suggest trying to lose weight just to make pull ups easier. The first thing to try IMO would be slow eccentrics, so try getting yourself into position at the top of the lift (like you'd already lifted yourself up) by using a stall or something and then try lowering yourself as slowly as possible. Once you get a little better at that then try isometric holds for as long as possible, so get yourself to a raised position either by lifting yourself or using a stall again and then simply try and hold that position with your elbows at right angles for as long as possible to strengthen your shoulders
 
Also you can try using resistance bands to assist you in the lift. Wrapping them around the bar an putting your feet in them so some of your weight is suspended.
 
The pullup machine is AWESOME at the gym if you have gym access.

Rows will help you with pullups, but again, kinda require a gym.

If you don't have a gym you can goto and want to work strictly from that bar you have USE THE NEUTRAL GRIP, put it to where you can grab it and jump to the pulled up position, and do negatives (slowly lowering yourself). Keep doing those until you're able to do one on your own.
 
oicdn said:
If you don't have a gym you can goto and want to work strictly from that bar you have USE THE NEUTRAL GRIP, put it to where you can grab it and jump to the pulled up position, and do negatives (slowly lowering yourself). Keep doing those until you're able to do one on your own.
Click to expand...
Be very careful doing to many jumping pullups/negative pullups. It is a quick way to give yourself Rhabdomyolysis - Wikipedia, the free encyclopedia which is extremely damaging to your muscles.
 
pullups are hard, i was very overweight when i started lifting. it took a year of weight loss, plus doing negatives and flexed arm hanging just to get my first one
 
Here's a little something that I do and Im sure that it would help improve your health and fitness tone and body.
Here it is:

Dont slow down, just set your mind to it, move forward and in time you'll see yourself in a better shape. Personally, from my own experience, seeing myself toner only gives me more encouragement to keep moving forward.

With Best of Hope,
Rusty
 
The best way to increase pullups, as well as situps and pushups, is to pyramid your weight. I can't post links yet, but the full article is up at internetgym.smworth.com

To give a brief explanation...body weight exercises can be increased effectively by increasing the volume. Right now you can't do a pullup. Start off by doing pullups on an assist machine, or use a chair to put your foot on and help yourself thru the pullup. If you pyramid the weight it will feel easier, but you will be greatly increasing your volume.

The following I will refer to pullups, whether or not you are doing pullups, machine assited pullups or chair assited pullups:

If you can do a max of 10 pullups right now, pyramid your reps from just 1 pullup. Increase each set by 1 until you hit 10, then work your way back down to 1. Limit your rest to about 60-90 seconds if you can. And make sure you stretch your back in between each set.

So your sets will look like this:

1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1

You will be increasing your sets, reps and volume, as well as finishing 100 pullups. Make sure you don't do this anymore than every other day(mon, wed, fri, with the weekends off).

If you want you can try a 1 set max on Sundays and readjust your numbers if needed for the week. basically divide your max number by 10 and this is the increase for every set. If you can do 20, start at 2 and increase each set by 2. If its 30 start at 3 and increase each set by 3. Etc. If you can do 20 assisted pullups I would begin doing actual pullups. Even if you can only do 6, full weight body pullups are better than assisted. In that example you would be doing regular pullups for 1,2,3,4,5,6,5,4,3,2,1 for a total of 36 pullups!

I have been a member of SWAT for 10 years. This program is actually built for the purpose of increasing your max numbers. Good luck! :D
 
You can try jumping pull-ups or assisted pull-ups.
 
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