Getting 20 pullups....
- 10-07-2005, 10:20 PM
Getting 20 pullups....
Hi all. I just got a rude awakening today. I do about 170x6 for cable pulldowns. However, I weigh 200 pounds and absolutely suck when it comes to pullups! I can only do three or four, and that is not even bar all the way to the chest. I am seriously considering joining the marines and to get a perfect entrance score I will need to do 20 pullups (as well as 200 situps in 2 minutes, I believe). You only need to do 3 to get in boot, but I know a very high entrance score looks good and ups my chances for promotion. Besides, being in tip top shape can only help me.
So my basic question is what is the fastest way to get where I need to be? This goes for the situps and the pullups. Should I just bust my ass multiple times a day doing as many pullups/situps as I can, or stick to once a week? What about other back exercises, stick to the 4-6 reps I'm doing now or should I change my whole body to 20 reps or so? I know I will lose weight but that actually helps me.
BTW- IIRC, perfect entrace score for running is three miles in 18 minutes. I'm not holding my breath on this one since I basically have no endurance now, but I will work on it. What is the fastest way to increase my running speed?
- 10-07-2005, 10:49 PM
Originally Posted by hypo
I am a former Marine who can still do over 20 dead hangs (at 245) so listen up. What worked for me was to do weighted pullups once a week, no more than a couple work sets, and then every couple of weeks I would do however many sets it took to get 50. I would log all of this in my green note book and every week, I would try to improve on the previous weeks performance. Of course this was in conjunction with a total body lifting program and running at least 3 days a week. Also, I would normaly train palms away but would do my PFT pullups with a supinated grip to bring my biceps into play (helped me squeeze out a couple more reps). As far as situps, they now do crunches instead so just practincing crunches and other ab exercises twicw a week helped me to hit 200 easy. As far as the running, the fastest I ever ran was about 19 minutes or so which is the only thing that kept me from scoring a perfect 300. Didn't matter too much though as I always scored a 1st class. Hope this helps.
10-07-2005, 11:04 PM
Bro I got the same problem. Weigjing 260+ I can only get 3 full motion reps with just bodyweight. Although I do slow TUT and get a really good stretch at the bottom, but still, I think that if I could get more reps, it would give my lats a better shape.
Since I don't train at the gym, I don;t have access, but they have those assisted pull-up apparatuses that may help gaining some more strenght little by little.
10-07-2005, 11:09 PM
Currently he can only do 175lbs on lat pull down. He weighs 200 lbs how is he going to do weighted pull ups?Originally Posted by supersize77
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10-07-2005, 11:15 PM
10-07-2005, 11:24 PM
thanks for the advice. I do remember reading something a while back on this topic regarding rest pausing. I do have an assisted pullup machine at the gym. I am thinking of doing whatever weight I can x20 every week and slowly lowering the assistance weight until I do not need it. So once a week training is best?
BTW- if they let you do the test with supinated palms that will make it a bit easier for me. Do they regulate how far away your hands must be?
10-07-2005, 11:27 PM
also to any marines out there including supersize- is it more important to hit the perfect 300 or is the only thing that matters the "1st class" score? ie do they not look at the numerical score only the class score?
10-07-2005, 11:51 PM
That's what I've been doing wrong! I have a yellow notebook!!!!Originally Posted by supersize77
hey hypo i would keep practicing, even if u can only get a few pullups, strive to get ONE more every 2 weeks, then add weight.
also if u practice running, you will start losing some weight so that will help you with your pullups if you're lighter.
If you can do chins instead of pullups on the test (i think you can) then I would opt for chins--much easier.
10-07-2005, 11:59 PM
i would definetly change out the pulldowns for pullups, even if they are assisted...which i really am not a fan of either. my advice is similar to lifted's but I would pullups 2x a week...but i would also do everything twice a week. try a upper/lower split 2x a week each. or more importantly since you need to increase your cardiovascular....I would do an upper/lower/upper split with some HIIT and distance cardio worked in. reduce back volume on other excercises....do only 1 vertical movement each session (and one horizontal) and make sure the vertical is pullups/assisted rather than pulldowns. once you can do 8-10, add weight. weighted pullups are where you want to get to. hell, i never do high volume besides a quick 15 for a warmup.
If your really intent on doing higher volume...then do one upper body strength and one upper body volume day; during the volume do reps in the 10-12 range etc.
10-08-2005, 12:05 AM
I was telling him what I did and while it may not be optimal to add weight until he can do at least 12, he could still quickly work his way up to the 4-6 rep range with 10 lbs. Low rep training was something I used successfully which translated into more total pullups performed.Originally Posted by CROWLER
10-08-2005, 12:13 AM
Something else....I did very low volume training and hit each body part only once a week. This is because with the amount of running you are required to do, you will overtrian quickly if your weighttraining volume is to high. Just watch your green notebook (it has to be green, yellow is for babies) to make sure your numbers are improving and watch for signs of overtraining as it is very easy to "cross over" into that zone.
10-08-2005, 12:20 AM
Not crucial at all to hit 300. I was in the 280s b/c my run time was never perfect and had a very good career. You just want to be above average in everything: PFT, rifle range, Pros/Cons, etc. and you will do great. Obviously you want to strive to score as high as possible, but if you never hit 300 its no biggie b/c 90+% of all other Marines never do either.Originally Posted by hypo
10-08-2005, 12:25 AM
One more thing, you are allowed to do them either pronated or supinated as long as they are dead hang (all the way down).
10-08-2005, 05:25 AM
Just incorporate weighted Pull/Chin ups. Within a month you will be amazed at how many you can do with no weight. Just depends on how hard you push yourself.
10-08-2005, 09:06 AM
id have to say "just keep doin your pullups"
i went from 2 to 18 in 4 months so
i work back once a week and i do my pullups first 3 sets till failure
but then again the reason i was at 2 was because i was a lazy bumb for 3 years straight but normally ima high energy guy so i got back into the groove of things pretty quickly
10-08-2005, 11:59 PM
If you don't gain weight much your pullup strength will increase if you keep hitting them
I peaked at 180lbs for my maximum weight and could do about 9-10 before I crashed... I've dropped weight down to a lean 165 since I run a lot now (I'm training for the Navy btw) and I get about 15 widegrips in and over 20 narrow grips... closer to 30 chinups (supinated grip)
10-09-2005, 01:56 AM
10-09-2005, 02:00 AM
Pullups are not made for heavy ppl
I'm lucky if I can get 8-10 at 230ish....maybe hwen i lose some BF i can get 12-15...To do lots of pullups, practice, and hope you're built for 'em
10-09-2005, 02:09 AM
10-09-2005, 02:30 AM
First of all, Corpsmen are the only ones who score perfect pft's, J/K, But seriously, I went from doing 8 pullups (wide grip) to 33 in 6 months, I used the lat pulldown machine with the modified hand grips on the outside, so your palms face in, really seemed to increase my power just doing something different, also, when doing regular pullups, do them in a pyramid fashion in 2's up to as much as you can do and then back down, looking something like this.
2, rest for 20-30 secs, 4, rest, 6, rest, to the max you can do and then come back down by 2's. It worked for me, but then again, I have been called a genetic freak.
P.S. Don't join the Marine Corps or any branch, just sell your body on the street, much less hassle same amount of getting screwed. lol.
10-09-2005, 03:42 AM
10-09-2005, 05:13 AM
Hey Beowolf where you at? I know Beo is supposed to know how to increase your pullup strength. All I can say is practice. Kids who can do a lot of pullups usually do a lot of them all the time. I mean you have big, big dudes who can do pullups in prison, why?....because they do them all the time! Check out the Ruff Ryders thug workout (no I am NOT KIDDING) They have a dude in there that is about 230lbs repping with the pullups in perfect form. I got better by doing them in the middle of other workouts and just throwing them in whenever.
10-09-2005, 05:13 AM
Somebody should look up Charles Poliquin, I'm sure he's posted something in regards to getting stronger on pullups.
10-09-2005, 02:24 PM
190 and 5'11", at least 150 of that is upper body . But I can still run though, Imagine that. lol. I keep a very low b/f percentage, so I am not lugging much extra around.Originally Posted by kwyckemynd00
10-09-2005, 02:27 PM
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