Problem with pull-ups

[Zaphod]

The over-hand variety. Admittedly I'm on the heavy side, 270. I can power up out of the bottom from a dead hang to a little more than 3/4 of the way on the first rep then it's just downhill from there.

Any advice for improving this? I'm doing bent-over rows to build some back and arm strength.

 

[MDR]

Size does make it more difficult. For people who can't complete a full rep, it's either a spotter to help or one of those machines that takes away a few pounds for pullups and dips. Can't remember the name offhand, but most gyms have them these days.

 

[Ichigo]

There are ways to help with that i had some videos cant find them right now however you can read this article

T NATION | Programs For the Pull-up Deficient

 

[vancouver]

YouTube Video

 

[Zaphod]

Thanks for the input! Pull-ups have always been something I've had a problem with.

 

[davidjohnston]

Sounds like it might be a weakness in supporting muscles, rather than size related?

 

[bjg]

i am a pull up expert still i cannot offer any advice except loose unnecessary weight and work out your lats pretty hard + assisted pull ups...no magic solution there, all above ideas are good too.
i am good in pull ups coz i have been doing them since i was a kid around 9. believe it or not there is also technique, i concentrate on using my lats a lot in doing chin ups, the first 15 i barely feel it in my biceps i just use my lats (which are pretty big).

 

[bulldogz]

Add a weight around your waist and try to pull yourself up as far as you can, even if it is only a few inches...

Eventually after doing this for several sessions and once you take the weight off you'll be able to pull yourself up with ease without the added weight...worked for me at least...

 

[Zaphod]

Sounds like it might be a weakness in supporting muscles, rather than size related?

It is a weakness in support muscles.

My lats, and other support muscles, are completely sore from one of the workouts from the site Ichigo suggested.

 

[Merkaba]

Get a step so you can jump up to a fully completed pull up position and lower yourself, basically doing negatives.
These and some form of assisted pull up whether it be machine or a friend. I helped a friend by grabbing his ankles and helping him up. In about a month he was doing 3 or 4 on his own. Of course you want the person to do most of the work when assisting. If you're eating to lose weight and not gain weight then of course it might take you even longer.

 

[poohiron]

I agree with the posts so far. I have found that most people I've trained with this problem do best with singles or doubles for multiple sets until the condition allows for more repetitions. Also, variations in grip width both (pronated and supinated) help.

 

[Curt James]

^^^^ not sure if spam

And negatives helped me. Had a chair and would step to the up position and lower myself slowly to arms full extended.

I do assisted chins now on a Universal machine -- had been out of the gym for four months and lost a lot of strength.

 

[Zaphod]

What sort of rep/set scheme are you using for the assisted pull-ups?

 

[Ichigo]

You can also try these

YouTube Video

 

[Kirk B]

at some gyms there an asstain thing that you kneel on to help just tilll you can do your it on your own

 

[SFW]

Use your gf's shakeweight until you build up those stabilizer muscles.

 

[ckcrown84]

Hey bud,
Remember: Half rep is better than no rep
A spotter can help you through the rough spots.
Use a box, to stand on, and jump up. Start at the top and do negatives! This will help you out!

 

[aminoman74]

use a chin up machine where it gives you help with the weights.

 

[CowPimp]

Can you do any pullups at all? If so, do lots of sets of 1-2 throghout your workout. Increase this number over time. It's a great way to get in some volume. 10 sets of 2-3 reps is 20-30 pullups. Eventually you could probably do this with sets of 5-6. I've done this with clients who can only do a couple of chinups and it works wonders.