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Working on pull ups
Posted on 7/21/22 at 1:55 pm
Posted on 7/21/22 at 1:55 pm
I have always been terrible at pull ups and want to get better at them. I’m struggling to get 2. What can I do to get better at them?
14
Posted on 7/21/22 at 1:57 pm to Leon Spinks
jumping negatives or banded assisted
I prefer negatives, but you really need to be able to get all the way to the top and really work on that top squeeze
I prefer negatives, but you really need to be able to get all the way to the top and really work on that top squeeze
Posted on 7/21/22 at 1:58 pm to Leon Spinks
Banded pull ups. Get whatever strength band you need to do 3x10. Keep decreasing the strength of the band and keeping the reps the same until you get to the band that's about 2 in wide and then start adding sets and/or reps.
I work up to as much as 5 sets of 20 with that band sometimes as accessory work. I can do more than 20 pullups unassisted.
I work up to as much as 5 sets of 20 with that band sometimes as accessory work. I can do more than 20 pullups unassisted.
Posted on 7/21/22 at 1:59 pm to Salmon
quote:
jumping negatives or banded assisted
I prefer negatives
Negatives are great, but 99% of people I see do them don't do them right so I would recommend bands.
Posted on 7/21/22 at 2:01 pm to Leon Spinks
spend a few weeks getting to know the station better
Posted on 7/21/22 at 3:03 pm to Leon Spinks
frequency method, something like the following 6 days a week.
week 1- do 1 pull up 10 times a day
week 2- do 2 pullups 3 times per day, 1 pull up 7 times
week 3- 2 pullups, 7 times per day, 1 pullup 3 times
week 4- 2 pull ups 10 times per day
etc
etc
or do the total work method, doesnt matter number of sets it takes, just get reps in
week1- 10 pullups
week2- 15
week3- 20
etc
etc
etc
also need to look at your diet. best 2 ways to get better at pullups...lots of practice and loss of bodyfat.
week 1- do 1 pull up 10 times a day
week 2- do 2 pullups 3 times per day, 1 pull up 7 times
week 3- 2 pullups, 7 times per day, 1 pullup 3 times
week 4- 2 pull ups 10 times per day
etc
etc
or do the total work method, doesnt matter number of sets it takes, just get reps in
week1- 10 pullups
week2- 15
week3- 20
etc
etc
etc
also need to look at your diet. best 2 ways to get better at pullups...lots of practice and loss of bodyfat.
Posted on 7/21/22 at 3:24 pm to Leon Spinks
quote:
I have always been terrible at pull ups and want to get better at them. I’m struggling to get 2. What can I do to get better at them?
There are a million different progressions. I would do banded pull-ups, banded negatives, and feet supported pull-ups underbar.
I would also add an extra day of lat pulldowns to your workout routine if you aren't hitting them twice a week already with a focus on controlling the weight on the way down.
This post was edited on 7/21/22 at 3:27 pm
Posted on 7/21/22 at 3:37 pm to Leon Spinks
Frequency + losing body fat
This post was edited on 7/21/22 at 3:38 pm
Posted on 7/21/22 at 3:55 pm to Leon Spinks
Pull-ups or chin-ups? Big difference.
I started with building biceps and attempting them every day while cutting fat. Went from 2 chin-ups to 17 dead hangs over a few months.
I started with building biceps and attempting them every day while cutting fat. Went from 2 chin-ups to 17 dead hangs over a few months.
Posted on 7/21/22 at 4:29 pm to Leon Spinks
Another tip for progressive overload with bands. Start with the band under your foot, then when you can do 10 reps, move the band up to under your knee, then move to the next weaker band and repeat the process.
This post was edited on 7/21/22 at 4:30 pm
Posted on 7/21/22 at 9:39 pm to Mingo Was His NameO
quote:
I can do more than 20 pullups unassisted.
Over how many days?
Posted on 7/21/22 at 10:36 pm to Leon Spinks
alot are saying use band assisted, imo that shite doesn't work.
Posted on 7/21/22 at 10:38 pm to DR93Berlin
quote:
Over how many days?
Lifetime
Posted on 7/21/22 at 10:39 pm to lsu777
quote:
alot are saying use band assisted, imo that shite doesn't work.
I do them all the time. My pullups have gotten much better since starting and it's a great way to build a ton of volume.
You do have to do them right though, you don't let the band control you and hop up and down, you keep body control. It should really only assist on the bottom of the pull where you typically get stuck.
Posted on 7/22/22 at 7:40 am to Mingo Was His NameO
quote:
You do have to do them right though, you don't let the band control you and hop up and down, you keep body control. It should really only assist on the bottom of the pull where you typically get stuck.
yea im prolly biased as the only people i have seen do them is at crossfit and they just bounce up and down and never get better at actual strict chins/pullups.
Posted on 7/22/22 at 9:45 am to Leon Spinks
Negatives will work faster. Bands are a very slow progression and generally used for entry level couch potatoes.
If you can do 1 or 2, you will find negative holds as more beneficial
Accessory work, bent over rows or large pull downs. Bar holds & farmer carry to build up grip strength
If you can do 1 or 2, you will find negative holds as more beneficial
Accessory work, bent over rows or large pull downs. Bar holds & farmer carry to build up grip strength
Posted on 7/22/22 at 10:09 am to lsu777
quote:
alot are saying use band assisted, imo that shite doesn't work
Totally agree on this. Negatives and dead hangs, and I would wholly recommend palm-facing supinated grip (chin-ups) to start - recruits the biceps (superb for getting the "dent" between the lower bicep and tricep just above the elbow, BTW) - and as you progress in number work the pronated grip exercise (pullup) in.
I started with the very few multiple times a day like 777 says - basically didn't go past my bar without doing a couple, which got me to the point where 10 in a set wasn't taxing, then went to the weighted exercise, which is when proficiency will really take off. I still do mostly chin ups primarily to augment biceps definition.
Posted on 7/22/22 at 1:50 pm to Leon Spinks
Do them every workout you can. Get a band and use that. I find those weighted machines don't translate to pullup strength. I used to be in the same boat as you. Use a band for a few sets of 5 with your warm up. After a bit, sets of 3 with the band and 2 reps without. And don't ever stop doing them. Nothing fades away quicker than pullup strength.
Posted on 7/22/22 at 1:59 pm to BigPapiDoesItAgain
I started everyday. But just wasn't progressing. So I added it as part of a circuit I do 3x a week. I needed time to recover. As part of the circuit I do 2 sets of pullups and a set of chinups maxed out but spaced apart in-between other exercises. I was around 5 or 6 and now pushing 11-12 a set.
I think the more you do them the better your form and breathing get. I kept finding I was holding my breath. Same when I do push ups.
Just set a progressive goal. I try to add 1-2 a week depending on the exercise. Add 1 rep a week and you'll be doing do a dozen by Halloween..
I think the more you do them the better your form and breathing get. I kept finding I was holding my breath. Same when I do push ups.
Just set a progressive goal. I try to add 1-2 a week depending on the exercise. Add 1 rep a week and you'll be doing do a dozen by Halloween..
Posted on 7/22/22 at 7:05 pm to Leon Spinks
Ring Rows
You can vary intensity with your feet placement.
You can vary intensity with your feet placement.
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