Pull Ups

dragonoids · 06-25-2006, 08:05 PM

Hi,

I am kind of new to this, so please pardon me if i do anyting wrong. Currently, i am training on my Lats with Lats Pulldown and the various rows. All these trainings were intended to enable to do widearm pullups. However, after about a month, I still can't seem to do pullups!

I know that many websites say that we have to actually do pullups to improve my pullups, however, if i can't do a single pullup, how can i improve? Please, can someone help me?

fufu · 06-25-2006, 08:12 PM

Assisted pullups, maybe negatives?

mike456 · 06-25-2006, 08:16 PM

Very Slow Negatives, or If you can get some one to help you out, try these- http://www.exrx.net/WeightExercises/.../AsChinup.html -they are better than the machine assisted pull-ups IMO

dragonoids · 06-25-2006, 08:16 PM

So for the assissted pullups, should i like start with the same as my personnal weight then slowly work myself up to 0?

mike456 · 06-25-2006, 08:19 PM

just curious- is the weight on the lat-pull down machine that you use the same as your own bodyweight?

dragonoids · 06-25-2006, 08:20 PM

Wow, thanx guys

Think i'm gonna try them out later. Thanx for the prompt reply.

dragonoids · 06-25-2006, 08:25 PM

Well, i tried less than my body weight. If it is like my bodyweight, wouldn't it be like very awkward?

**CowPimp** · 06-25-2006, 08:39 PM

You shouldn't need assistance for all of your bodyweight. Start with like a 50 pound assist and see what you can do with that.

I also suggest doing some negatives. That is, pull up a bench, chair, or something under the pullup bar. Leap up and pull up at the same time using the power of your legs to get to the top of the repetition, and then lower yourself as slowly as you can.

Bakerboy · 06-25-2006, 09:02 PM

Also, working on your grip and forearm strength can help a lot with pull-ups.
You can do this many ways but two simple ways are 1) hang from a pull up bar for as long as you can (once you are strong enough you can do them one handed). 2) Another great overall grip strengther is farmer walks (basically pick up two heavy DB's and walk around until your forearms/ hands are screaming for you to put them down. Happy training. Pull ups are worth getting good so plug away and have fun.

Brutus_G · 06-26-2006, 02:47 AM

Be careful on those negatives i used to do these often but if u do them alot you will feel like shit. Ive been over trained twice both times where when i did negative pull ups. Use em but keep it to like once every two weeks and then go add more freq sessions after like a month.

**CowPimp** · 06-26-2006, 03:44 AM

Quote:

Originally Posted by Brutus_G

Be careful on those negatives i used to do these often but if u do them alot you will feel like shit. Ive been over trained twice both times where when i did negative pull ups. Use em but keep it to like once every two weeks and then go add more freq sessions after like a month.

When you're fairly new to training it is hard to overtrain like that because you can't call upon a large percentage of your body's resources relatively speaking. It becomes much harder to induce the level of fatigue neccessary to reach a state of overtraining. Good point though; negatives are very stressful on the body.

Brutus_G · 06-26-2006, 04:11 AM

Is that why after u become more experienced that it takes lower reps to get hypertrophy?

dragonoids · 06-26-2006, 08:48 AM

So which is better? Negatives or assissted?

assassin · 06-26-2006, 09:06 AM

both!!

u could start with assisted and end with negatives

slip · 06-26-2006, 09:08 AM

i could always do pull ups but not many at all. got there by sticking with assisteds and just slowly dropping the weight off and working on technique. with lat pulldowns you can do very close to your bodyweight you just use your legs to hold you under the pads that should be on the equipment for exactly that purpose. im 80kg and do 75kg lat pulldowns on occasion.

**CowPimp** · 06-26-2006, 10:00 AM

Quote:

Originally Posted by dragonoids

So which is better? Negatives or assissted?

Give assisted a try first. If that doesn't work for you in a reasonable period of time, progress to negatives.

**CowPimp** · 06-26-2006, 10:05 AM

Quote:

Originally Posted by Brutus_G

Is that why after u become more experienced that it takes lower reps to get hypertrophy?

I'm not exactly sure why that is the case. Some of it is just that your body becomes more resilient to resistance training as a stressor; your nervous system becomes more efficient so it is no longer a challenge (Relatively speaking) to activate the motor units necessary to move weights at a lower intensity. Also, it might have to do with the muscle fiber subtype shift to more Type IIA fibers. Your body adapts to doing high volumes of work when you train like a bodybuilder, so it becomes that much harder to stimulate Type IIB fibers (The highest threshold motor units innervate these) to get the work done.

This is all speculation on my part though based on my limited knowledge of exercise physiology, so take it with a grain of salt.

dragonoids · 06-27-2006, 12:45 AM

Okay, so i will be trying out the assissted ones for a while first. For 2 months or so and see if there's any improvements at all. If there is, that would be great! If not, i will try negatives. If it still doesn't work, then both. Thanx for the advise

06-25-2006, 08:05 PM	#1
dragonoids Registered User Join Date: Jun 2006 Posts: 21	Pull Ups Hi, I am kind of new to this, so please pardon me if i do anyting wrong. Currently, i am training on my Lats with Lats Pulldown and the various rows. All these trainings were intended to enable to do widearm pullups. However, after about a month, I still can't seem to do pullups! I know that many websites say that we have to actually do pullups to improve my pullups, however, if i can't do a single pullup, how can i improve? Please, can someone help me?
dragonoids Registered User Join Date: Jun 2006 Posts: 21

06-25-2006, 08:12 PM	#2
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,447 Photos: 7	Assisted pullups, maybe negatives?
	fufu's 1337 Journal Your diet will set you free.

06-25-2006, 08:16 PM	#3
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Very Slow Negatives, or If you can get some one to help you out, try these- http://www.exrx.net/WeightExercises/.../AsChinup.html -they are better than the machine assisted pull-ups IMO
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Journal

06-25-2006, 08:16 PM	#4
dragonoids Registered User Join Date: Jun 2006 Posts: 21	So for the assissted pullups, should i like start with the same as my personnal weight then slowly work myself up to 0?
dragonoids Registered User Join Date: Jun 2006 Posts: 21

06-25-2006, 08:19 PM	#5
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	just curious- is the weight on the lat-pull down machine that you use the same as your own bodyweight?
mike456 Registered User Join Date: Feb 2006 Posts: 3,284	Journal

06-25-2006, 08:20 PM	#6
dragonoids Registered User Join Date: Jun 2006 Posts: 21	Wow, thanx guys Think i'm gonna try them out later. Thanx for the prompt reply.
dragonoids Registered User Join Date: Jun 2006 Posts: 21

06-25-2006, 08:25 PM	#7
dragonoids Registered User Join Date: Jun 2006 Posts: 21	Well, i tried less than my body weight. If it is like my bodyweight, wouldn't it be like very awkward?
dragonoids Registered User Join Date: Jun 2006 Posts: 21

06-25-2006, 08:39 PM	#8
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	You shouldn't need assistance for all of your bodyweight. Start with like a 50 pound assist and see what you can do with that. I also suggest doing some negatives. That is, pull up a bench, chair, or something under the pullup bar. Leap up and pull up at the same time using the power of your legs to get to the top of the repetition, and then lower yourself as slowly as you can.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

06-25-2006, 09:02 PM	#9
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Also, working on your grip and forearm strength can help a lot with pull-ups. You can do this many ways but two simple ways are 1) hang from a pull up bar for as long as you can (once you are strong enough you can do them one handed). 2) Another great overall grip strengther is farmer walks (basically pick up two heavy DB's and walk around until your forearms/ hands are screaming for you to put them down. Happy training. Pull ups are worth getting good so plug away and have fun.

06-26-2006, 02:47 AM	#10
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Be careful on those negatives i used to do these often but if u do them alot you will feel like shit. Ive been over trained twice both times where when i did negative pull ups. Use em but keep it to like once every two weeks and then go add more freq sessions after like a month.
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

06-26-2006, 04:11 AM	#12
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Is that why after u become more experienced that it takes lower reps to get hypertrophy?
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

06-26-2006, 08:48 AM	#13
dragonoids Registered User Join Date: Jun 2006 Posts: 21	So which is better? Negatives or assissted?
dragonoids Registered User Join Date: Jun 2006 Posts: 21

06-26-2006, 09:06 AM	#14
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	both!! u could start with assisted and end with negatives

06-26-2006, 09:08 AM	#15
slip Registered User Join Date: Jan 2006 Posts: 346	i could always do pull ups but not many at all. got there by sticking with assisteds and just slowly dropping the weight off and working on technique. with lat pulldowns you can do very close to your bodyweight you just use your legs to hold you under the pads that should be on the equipment for exactly that purpose. im 80kg and do 75kg lat pulldowns on occasion.
slip Registered User Join Date: Jan 2006 Posts: 346

06-27-2006, 12:45 AM	#18
dragonoids Registered User Join Date: Jun 2006 Posts: 21	Okay, so i will be trying out the assissted ones for a while first. For 2 months or so and see if there's any improvements at all. If there is, that would be great! If not, i will try negatives. If it still doesn't work, then both. Thanx for the advise
dragonoids Registered User Join Date: Jun 2006 Posts: 21

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