- 04-15-2008, 07:21 PM
- 04-15-2008, 07:36 PM
Start with assisted pullups. I'm in the same boat. Unassisted I can crank out 1 or 2, unacceptable! I'm doing assisted until I get those lats used to that motion again."I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
- 04-15-2008, 07:48 PM
Go to a Smith Machine and lower the bar about halfway. Sit on the floor under the bar, extend your legs in front of you, put them on the floor and do the pullup. This way you will only be using some of your body weight, and should be able to crank out a few with no trouble.
04-15-2008, 08:00 PM
btw, I JUST repped you in another thread, lol
"You must spread some Reputation around before giving it to Dadof2 again."
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
04-15-2008, 08:21 PM
That smith machine pull up is a good one, but i started training with a friend just under a month ago and he also couldn't do any pull-ups and this is what I had him do, He can get 4-5 now. At the end of every workout for 14 days (lifting 4x per week) do a set of negatives where you jump up into the pull up and the lower yourself as slow as possible. Do this until you can hold yourself. In the third week don't do any negatives, and on your back day just do horizontal movements like cable rows. On you 4 week I bet you will be able to do a pull up or two. Good Luck
Muscle Pharm Rep
04-15-2008, 08:40 PM
Once you can do a few,I read an article that said to start with pull ups,and do 30.No matter how many sets it takes you.You should notice the number of sets getting smaller over time.
04-15-2008, 09:20 PM
04-15-2008, 09:54 PM
Good idea, I may try that as well and gauge it compared to assisted pullups. I've seen people doing it before and never tried it myself. You feel a little less self-conscious in a smith machine in a corner of the gym instead of the assisted chin/dip which is RIGHT in the middle. It's as if they do it on purpose....jerks. Thanks for the tip broski.
I completely agree with the above.. it is always right in the middle. I will for sure try some of these tips.
I hate being the dude that just attempts to do a pullup and always ends up just hanging there.. pathetic!!
04-15-2008, 10:00 PM
04-16-2008, 05:44 AM
IF YOU HAVE A PARTNER, JUST JUMP UP AND GRAB THE BAR, Have hime hold them steadyAND KICK YOUR feet back so yoir partner can grab em. Have hime hold em steady, and push on his hands to get yourself up. Lift off on your way down.
Another good way to increase your number is to alternate with your partner: you do one, he does one, you do two, he does two, no rest in between, until you can't finish the number. Pyramid down if you like, but no rest.
Or do x amount every minute on the minute, could be 2-5, until you can't do that number.
Or put up a chin-up bar at home, and do 5 or ten before every time you eat.
04-16-2008, 07:04 AM
Alright guys, does anyone know a good way to be able to do a muscle up? I can do pull ups all day but I can't get the hang of these.
Muscle Pharm Rep
04-16-2008, 07:07 AM
04-16-2008, 07:09 AM
04-16-2008, 08:39 AM
Do a jumping pull up and slowly lower yourself, thus working the negative. Repeat until it takes less than 3 seconds to lower yourself. It's the quickest way to get the strength to do it.
04-16-2008, 11:35 AM
i say stick with cable lat pull-downs.
just continue to increase weight over time until you can lift your body weight.
mix it up too - do some wide grip, close grip, behind the head and in front.
04-16-2008, 11:39 AM
04-16-2008, 01:29 PM
lat pull downs and lose some weight.
Also you have to try to do a pullup, many people I have trained when they were unable to do one had pitiful effort and just gave up without really even trying.
04-16-2008, 01:33 PM
04-16-2008, 01:41 PM
04-16-2008, 01:48 PM
also, your strength might be there but your technique and coordination could be holding you back.
pull-ups get you in the motion of pulling straight up but with these you have to pull yourself out away from the bar so you can get over it.
i've done them, but they look extremly ugly when i try them. it's a really tough move!
04-16-2008, 02:42 PM
04-16-2008, 05:08 PM
Spent years trying to help guys learn to do a pull up. It was before I knew much about all these weight lifting dos and donts, but just try them every day. Do negs, switch from palms in and palms out, try some wide, med, and some close grip. Do negs all those different ways, try a max effort pull from the bottom with all those ways and try to use a little swing/momentum to help you up somewhat, and just keep working at it.
There was nothing worse than a Marine that couldnt do a pull up, so I made sure that anyone under my charge was going to do pull ups. But back then there were ways to make sure it got done, so youre just going to have to make yourself do it on your own. But youll be able to do it, just keep working at it man.
04-16-2008, 05:19 PM
I do 30 total. Usually in sets of 3. I do sets of 3 pull ups to 15, then the same with chin ups.
Here's a good read:
04-17-2008, 12:31 AM
04-18-2008, 02:37 AM
Was in the same boat at 270....dropping 30 lbs has helped, but also some of each of the above such as 30 reps is a goal now(usually 5 sets now), doing cable pulldowns and the assisted machine all helped greatly. I made it a concerted effort though for a few weeks since I have an abundance of thickness but average width. Backday lately has been barbell rows (just because I have a lot of thickness doesnt mean I dont want more!), pullups, pulldowns to front or rear and heavy to 6 reps, and wide cable rows. Each week Im able to do a little more.....
04-22-2008, 06:42 PM
Just read this over at tnation. Found it very funny..
"(By the way, the best exercise for increasing your chin-ups is the Push Away From the Dinner Table You Fat Bastard.)"
04-22-2008, 07:29 PM
The best way I have found for getting someone able to do pulls up is with static and eccentric motions.
grab the bar and literally jump up and hold yourself in a contracted postion at the top of the bar. Try holding yourself for aslong as you can. This helped me way back in the day.
the best thing I think you could do is practice the eccentric part of the motion. Jump up and grab the bar. and try and lower yourself to the ground over a 30second period. Try doing it 3 times in a row. rest a couple minutes and do about 4 sets of this. The follow with some palms facing pull downs with some fairly heavy weight. 4-6 reps.
Hope that helps.
04-22-2008, 07:42 PM
i did 6 unassisted chinups and may have been able to squeak out a 7th today, I was pretty happy about that
04-22-2008, 09:14 PM
04-22-2008, 09:57 PM
04-23-2008, 08:52 AM
I was at the low pullup stage for a while. now i can do 22 palms out going all the way down. when i started i could only do like 7 or so. the way that i improved is alot of PT piramids. i would do up to 200 pullups a night only about 100 on average. and to improve i suggest alot of bent over dumbbell rows and lat pulldowns with the piramid if you really stick to it you will be up to 20 in about 1.5 months.
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