pullup thread

[ButtHash Hero]

so right now, I can only do about one or two good formed pullups. I want to do atleast 25, and i've got all the time in the world. I've been recently doing negatives and so far, i do this workout once a week.

5x5 Negative
then my final set is all out negatives, and to do as many as I can.

Do you think this is the right approach? Or should I start out doing some "bad" pullups to build strength? By bad i mean not going all the way down and using my legs to help me up. I do this workout about once a week, since it usually takes a heavy toll on my body * been doing this for about two weeks now

[compleks]

Do your negatives once a week, or maybe even twice a week (3X5ish).

Do chinups every day. Do you have easy access to a chinup bar?
I have one in my door frame which I used to use when training chins. Do 1 or 2 chinups 3-5 times a day (Don't burn out though. You should keep one rep in the tank).
Once a day push yourself past your max, which means you will need to cheat and use your legs.

If you feel weaker or tired at any point, have the day off. Then try again the next day.

Good luck.

[Kon-El]

Yup, now is the best time to do what complex said. You should be able to raise your chinup number significantly in the first few weeks.

[Lees Dragon]

Then later on you could hone into this:
http://www.t-nation.com/free_online_article/sports_body_training_performance/things_you_should_know_how_to_do_1_the_pullup?utm_ source=weekly_dose&utm_medium=email&utm_campaign=tmuscle

[ButtHash Hero]

yes, my chin up bar is right outside, so i have access to it whenever im home =) thanks for the advice guys.


If im sore, Should I still try the chin ups?

[Ashtar]

Negatives are good, but always start off with the 2 you said you can do positively, move to negatives only when you can`t do it positive anymore.

Also, you may be able to do positions with a `chinup` (supinated) grip.

[Yuri]

grease the groove, comrade

[luke walka]

how much u weigh???? not 2 sound rude or nothing but i can do 21. Just keep doing those two. 2. rest. 2. rest. 2. rest. 2. eat. repeat. 2 will build to 3 will build to 5 will build to 9 and so on

[ButtHash Hero]

I weigh around 145, but the thing is i've never been able of doing really "good" formed pullups more than 2 or 3 times. I can bench my own weight and squat a lot more though, i think its because pullups use a lot more bicep,lats, and tricep, than legs and chest :p

grease the groove, comrade


What does that mean? lol :agony:

[n3m3s1s]

What does that mean? lol :agony:

"Grease the groove" is basically what Compleks said.

[Ashtar]

I can bench my own weight and squat a lot more though, i think its because pullups use a lot more bicep,lats, and tricep, than legs and chestMaybe it depends on form... but I think a pullup could possible use more chest than triceps.

What I think is... if your elbows are more forward, then it will be more triceps, and if your elbows are more to the sides, it will be more chest.

Of course it is primarily lat and biceps so focusing on these synergists doesn't matter too much.

Anyway why would you complain about it using triceps when you can bench your weight? That's more tricep than you'd ever be using in a pullup.

[compleks]

Pullups/Chinups involve little to no chest or tricep work.

ButtHash Hero. How many Pullups can you do now?

[Ashtar]

I said they're synergists, so I basically just said the same thing.

[tpvlyrm]

GTG, no matter how I tried to adjust it, always would lead to a most rapid decline in strength and wellness. Especially for pullups, which I find to be quite a draining exercise, using a lot of nervous energy.
Try it, OP. But if it doesn't work, then believe that it doesn't.

[Ashtar]

Pullups are totally draining. Same with shoulder pressing. Why is overhead pull and push so tiring.

[blueeyedgirl]

just keep doing as many as you can and work on adding more.. and also, you can do other lifts that work lats, biceps and triceps and that will help when youre doing pull ups.

you could also do modified pullups.. you just need a lower bar thats maybe four feet off the ground. keep your legs straight out in front of you and do pull ups while you keep your heels on the ground, you'll be able to do a lot of these and it will help strengthen all of the same muscles used for regular pullups

[Ashtar]

Yeah those are called bodyweight rows, I used to do those when I had my bar across my doorway. I don't need it since I have a similar horizantal row machine at the gym but I might put it back once it expires to try some one arm stuff.

[ButtHash Hero]

I can now do 4 pullups! :ogre:

Its summer and i plan to do more pullups. My plan is the grease the groove, or ever hour of every day im not sore, i will do my max set of pullups.

So today I woke up around 11.
12:00 PM I did 3 pullups
1:00 PM I did 4
2:00 PM I did 4
3-4 went to get my haircut :D
5:00 PM Did 4
6:00 PM about to do another 4

[Yuri]

well done.

[Shaedar]

I agree with yuri, but include some chest and core work if not doing it already.

[Ashtar]

Hey so, in regards to the chest, based on the way 1-armed chin/pull ups are described on beast skills interview with that dude and all, I am thinking they possibly use more chest than the traditional 2-armed due to how you 'turn in' to the arm, is that wrong?

[Yuri]

this is correct

[Phil D]

pullups rule, i fucking love them.

[Phil D]

I agree with yuri, but include some chest and core work if not doing it already.

Why do you suggest this? If you are suggesting chest work to maintain a 'balanced physique' then this is a common misconception. The latissimus dorsi actually insert at the front of the shoulder, sometimes i see people doing pullups to improve their posture as they think itl help to retract their shoulders so they are not so 'hunched forward', when infact doing pullups will pretty much only worsen the problem. Horizontal rowing movements to work the rhomboids are :good: for posture

[ButtHash Hero]

Well I do a bunch of different variations of pushups for chest( mostly the explosive ones), and doing pullups seem to leave my abs sore as hell the next day.

[Felipe]

USE PYRAMID WORKOUTS
if you can do 4 pullups, then do 1-2-3-4-3-2-1, they work very well (better than things like 3x4)
AFTER THAT
When you can do 10+, pick up a bag on your shoulders; begin with 2kg and then raise the weight (500g every workout is fine) up to your bodyweight.
THE END OF THE JOURNEY
At this point you will start training for one hand pullups, and they will come relatively easy. After this point, you can train for one finger pullups, but they are quite impossible...

http://www.youtube.com/watch?v=AEpfVy_if6U

[Shaedar]

Why do you suggest this? If you are suggesting chest work to maintain a 'balanced physique' then this is a common misconception. The latissimus dorsi actually insert at the front of the shoulder, sometimes i see people doing pullups to improve their posture as they think itl help to retract their shoulders so they are not so 'hunched forward', when infact doing pullups will pretty much only worsen the problem. Horizontal rowing movements to work the rhomboids are :good: for posture

It's not just about physique, you must consider the lagging of other parts if doing only one exercise, no matter how well and how many different body parts it covers.
You wouldn't want to bench all year round without any back work or core work, would you ?
Of course he's young and weak and his whole upper body will only benefit from pull-ups but they're not the magic cure.

[HaoTwo]

I might aswell add to this thread rather then making a new topic.

I can do roughly 5-7 good form pull ups. All the way down all the way up with minimal kick from my legs. Would it be best to do Butthash's thing with doing like 3 pull ups everyday and increasing it by 1 like every week or some shit? Or just continue doing my sets of 5 x 3 (sometimes I can do 5x5).

[Felipe]

If you want to build volume compare
5x3=15
to
1-2-3-4-5-4-3-2-1=25
it has the same volume as 5x5 but it's easier to do

see some posts before yours

[ButtHash Hero]

okay so it turns out, i can only do 3 good pullups from the dead hang. So how should i work with that in the pyramid routine?

EDIT: im now switching it up between chin up and pullups. i can do 5 pullups from the deadhang so i will pyramid on that

[n3m3s1s]

I might aswell add to this thread rather then making a new topic.

I can do roughly 5-7 good form pull ups. All the way down all the way up with minimal kick from my legs. Would it be best to do Butthash's thing with doing like 3 pull ups everyday and increasing it by 1 like every week or some shit? Or just continue doing my sets of 5 x 3 (sometimes I can do 5x5).

You could try to do sets of 10.

If you can do 6 pullups, do 10 sets of 3 reps, next workout, do 4 reps, next workout again do 5. And when you can do 10x6 You should be able to do 12 pullups.

http://www.tmuscle.com/free_online_article/sports_body_training_performance/things_you_should_know_how_to_do_1_the_pullup?utm_ source=weekly_dose&utm_medium=email&utm_campaign=tmuscle

[Hadyn]

I've been training these recently, record was 25 but with bad form towards the end. Just keep training and soon enough you will get into high numbers.

[Bozzy]

I've been training these recently, record was 25 but with bad form towards the end. Just keep training and soon enough you will get into high numbers.

I R GOAN TRY BEET UU

[Khaos]

i beet uz thirst

[Bozzy]

U CNTZ WIT A BKN BODEE

[Hadyn]

We will battle to the death Bozzy!

[Bozzy]

We will battle to the death Bozzy!

I will be extremely suprised if I get anywhere near your's haha

[AndyLeTerrible]

I do a lot of pull ups and drink a lot of juice

when I used to jog i used to do them in a kids playground half way through my jog. or sometimes just on trees or something. pull ups were one of my fave exercises. i just used to do sets and never go for maximum. I'd suck now though

[tracekillz]

I've been training these recently, record was 25 but with bad form towards the end. Just keep training and soon enough you will get into high numbers.

my record is 30 dead hangs..but i think im more towards 25 now (due to injury). do you do 1 handed pull-ups yet?

[imperfktd]

Do your negatives once a week, or maybe even twice a week (3X5ish).

Do chinups every day. Do you have easy access to a chinup bar?
I have one in my door frame which I used to use when training chins. Do 1 or 2 chinups 3-5 times a day (Don't burn out though. You should keep one rep in the tank).
Once a day push yourself past your max, which means you will need to cheat and use your legs.

If you feel weaker or tired at any point, have the day off. Then try again the next day.

Good luck.

Great advice, compleks seems like a trustable source. :good: :smile:

Let us know how your progression is coming along!

[Less than Dan]

Comrade, you must engage your glutes

[ButtHash Hero]

Do your negatives once a week, or maybe even twice a week (3X5ish).

Do chinups every day. Do you have easy access to a chinup bar?
I have one in my door frame which I used to use when training chins. Do 1 or 2 chinups 3-5 times a day (Don't burn out though. You should keep one rep in the tank).
Once a day push yourself past your max, which means you will need to cheat and use your legs.

If you feel weaker or tired at any point, have the day off. Then try again the next day.

Good luck.

whoa wait, i just noticed. you said not to burn out, but to push myself past my max?

[Ashtar]

Why do you suggest this? If you are suggesting chest work to maintain a 'balanced physique' then this is a common misconception. The latissimus dorsi actually insert at the front of the shoulder, sometimes i see people doing pullups to improve their posture as they think itl help to retract their shoulders so they are not so 'hunched forward', when infact doing pullups will pretty much only worsen the problem. Horizontal rowing movements to work the rhomboids are :good: for postureI understand part of posture is scapular retraction, and I understand how horizantal rowing helps that better than pulling down...

But isn't scapular depression also part of it? Don't things like chins and dips help with this? How would pulldowns worsen it?

Scapula aren't the whole came either, these movements sort of straighten out the spine since they pull straight down.