Just some pull ups
- Thread starter SajBJJ
- Start date
What kind of routine do you do?
I did have a strength and conditioning programme which varies month to month and consist of usual push/pull legs split workouts with some plyometric exercises
I haven’t been able to an actual gym consistently for weights so recently just back to doing calisthenics at home. Lots of volume, pull ups, gymnastic ring dips, rows push ups and for legs I do high volume variation of squats/split squats/Bulgarian split squats with the limited amount of weights i have at home
What's your opinion of the ab wheel?
I can't do a single pull up to save me life!
I wish to obtain teh stronger resistance bands to assist!
I can perform heavy DL's and bent over rows no problem just no chance in hell of a pull up!
I wish to obtain teh stronger resistance bands to assist!
I can perform heavy DL's and bent over rows no problem just no chance in hell of a pull up!
Resistance bands are nice, proper handles are essential.
They can help a lot with strength training thru muscle confusion.
The Human Body Can Adapt Swiftly.
Cheers dude! I obtained one band but it's too lightweight. I'ts weird how I can perform heavy hex bar shrugs etc but not one pull up!
I'll get there somehow!
light or medium curls really help get the arms ready for a pull-up
gotta get used to engaging that muscle group over time, then it comes easier
I was told to turn it down with teh guns as I was distracting the ladies! But whatever you say boss!
How much do you weigh?
Most guys would have a vastly easier time improving their Pullups by losing weight than they would trying to get that much stronger.
If all else fails, start with Body Rows (Horizontal Rows hanging from a rack, rings, TRX, etc) and Pullup negatives (use a chair or Bench to step up to the top position of a Pullup and lower yourself slowly).
Also - start with Chins (palms facing you) or neutral grip (palms facing each other) for a while if you can't do any reps. These put the arms in a more advantageous position and will allow you to use the biceps more. Get to a point where you can do reps of Chins, then you can switch to Pullups.
Rack Pullups (hang from a bar in a rack with your feet out in front of you on a bench) can be an option, but are bit of a cumbersome setup to mess with.
Thanks bro! I'm only slightly overweight not multiple stones or anything. I have just never developed strength in that area since I've never been able to do one. I need a heftier hand to try with. I have minimal home equipment having no gym membership. I do have one of those door frame pull up bars.
Gotcha - that changes things a little.
It could be that you're strong enough, but you just need to build the "skill" of doing Pullups. Not that they're extraordinarily complicated or whatever (like say like Olympic lifts). Rather, you just need the "practice" of utilizing strength you already have in that specific way. Building up those neural pathways & such.
If all you have is a doorway Pullup bar, I would NOT use bands or anything else like that. Most doorway Pullup bars aren't meant for strenuous use, so you'll wanna be as safe as possible on it.
I would go for a frequency-based approach - one that maximizes CNS stimulation & not muscle fatigue.
Still stick with Chins (palms facing you). Use a chair to step up into the "top" position of a Chin, and do one negative, lowering yourself as slowly as you can - shoot for say 5-8 seconds in the beginning, with the target (as you get stronger / better at doing them) being the 20-25 second range. Just do one of these.
After you do that, rest for a couple minutes to let your CNS recover.
Then do a normal set of as many reps as you can do. If you can't do a full rep, that's fine - pull as high as you can. Then repeat for as many reps as possible.
So maybe you do a 3/4 rep, then a 2/3 rep, then a couple 1/2 reps, then maybe a couple 1/4 reps, then another couple-few where you're barely pulling yourself up at all.
After that, you're done.
One negative + one max set like that = a "mini-session".
Do 3-4 "mini-sessions" like this spread throughout the day - one when you first get up, another a few hours later, another in the afternoon, another in the evening, etc.
If you can't do them throughout the day (e.g. - you can only do them in the morning & the evening before / after work), give yourself at least 45 minutes to an hour between "mini-sessions".
Then do this 4-5 days/week.
In the beginning, do a negative on only the *first* mini-session of the day - the rest will be the max set only. After you have the negative on that first mini-session of the day up to the 20-25+ seconds mark, go ahead and add the negative to *all* the mini-sessions.
Provided that you are pretty strong and not insanely heavy, this should have you doing at least a few Chins within a few weeks or so.
You guys follow Truett Hanes? Kid does 1000 a day.
I personally love ring work (pull ups, push ups, dips)
I personally love ring work (pull ups, push ups, dips)
Edit: Didn't make it far enough down thread, wiggy covered it.
Greasing the groove worked for me my last year of college, while prepping to ship out to OCS.
If you can do one pull up now, then do one every time you go in or out of that door. Once you're able to do 2 dead hangs consistently w/o struggle bump it up to two every time you cross that threshold. Each time you're capable, increase your count by another pull up.
I would recommend capping the increase once you can bang out sets of 10. It's gonna suck at first until you develop your shit, but in the long run the idea is increasing daily volume.
On my contract/initial PFT I could only do 14, after 2.5 - 3 months of the Pavel method, those 20 were an easy 100 points going forward.
If you can't do one yet, then the combo of the rows and negatives mentioned above is the best start.
Also don't fuck yourself over by doing chin-ups if you find them easier (do pullups if you're looking for quantity), and kipping is for bitches
Greasing the groove worked for me my last year of college, while prepping to ship out to OCS.
If you can do one pull up now, then do one every time you go in or out of that door. Once you're able to do 2 dead hangs consistently w/o struggle bump it up to two every time you cross that threshold. Each time you're capable, increase your count by another pull up.
I would recommend capping the increase once you can bang out sets of 10. It's gonna suck at first until you develop your shit, but in the long run the idea is increasing daily volume.
On my contract/initial PFT I could only do 14, after 2.5 - 3 months of the Pavel method, those 20 were an easy 100 points going forward.
If you can't do one yet, then the combo of the rows and negatives mentioned above is the best start.
Also don't fuck yourself over by doing chin-ups if you find them easier (do pullups if you're looking for quantity), and kipping is for bitches