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Pull ups

  • 27-03-2006 11:40pm
    #1
    Closed Accounts Posts: 39


    Hi everyone,

    I was just wondering if anyone knows any excercises to help you build up to doing pull ups? I currently cant manage a single one.


Comments

  • Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Do lat back pull down machine til you can do about bodyweight also do negative ones


  • Registered Users, Registered Users 2 Posts: 32,386 ✭✭✭✭rubadub


    Do those chin up bars that go between doors really work? can they damage the door frame. They have one for only 10 or 11 in argos.


  • Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    yeah there fine i have one i use most days and its been up for about 2.5 years at this stage.


  • Closed Accounts Posts: 13,497 ✭✭✭✭Dragan


    its been up for about 2.5 years at this stage.

    Jesus dude, fair dues!!!!! :D


  • Closed Accounts Posts: 546 ✭✭✭Easygainer


    Do rack pull ups. Get a smith machine, or a bar in a power rack, and place it between your hips and chest. Place a bench about 3 feet away and hang off bar so that your legs are going up to meet the bench.

    Now place a weight on your lap, or have someone do this, starting with 10kg, and do pullups. This configuration largely takes your weight out of it, similar to bench dips.

    Tips:

    Add more weight each week
    Your legs should never go above parralell to keep stress on lats.
    You can do them to the front or the back of head, just do a full range of motion. (to front this would be bringing chin to level of bar)
    Do a slower negative than positive, try for 3s.
    Only 1 rest pause set is needed and your lats will grow like weeds.

    If absolutely necessary I can post pics of how to do this and also, if I could find it, a video of Dave Henry doing them.


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  • Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Dragan: Well i'm not a member of team test for no reason.

    Eastgainer: you've lost me on those rack pulls can you post those pics.?


  • Closed Accounts Posts: 13,497 ✭✭✭✭Dragan


    Easygainer wrote:
    If absolutely necessary I can post pics of how to do this and also, if I could find it, a video of Dave Henry doing them.

    I'm not sure but i beleive that these appeared in a fairly recent MD, i meant to give them a go but never got around to it!

    Thanks for reminding me dude!!


  • Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    PM me emmet as there is a pic of one of my clients doing a version of these on my site (she is using a swing in a park!)

    Worked really well to build her up to a full chin up


  • Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Before i pm ya are they the things that are like an upside down row?


  • Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    Now you have it!!!


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  • Registered Users, Registered Users 2 Posts: 2,945 ✭✭✭D-Generate


    Is this a side view of what you mean? Where the bar is going in to the screen and resting on two parallel bars of the squat rack or what not?


  • Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Ok now for a slight hi-jack.

    This is a long shot but my pull ups haven't improve despite some vigourous training but now its dawned on me i've been putting on a bit of weight lately so maybe while they are improving the resistance is getting bigger this make sense to anyone? or just wishful thinking?


  • Registered Users, Registered Users 2 Posts: 1,479 ✭✭✭t-ha


    Ok now for a slight hi-jack.

    This is a long shot but my pull ups haven't improve despite some vigourous training but now its dawned on me i've been putting on a bit of weight lately so maybe while they are improving the resistance is getting bigger this make sense to anyone? or just wishful thinking?
    It makes perfect sense to me.

    Your lats getting any bigger? Lat pull-downs getting stronger?


  • Registered Users, Registered Users 2 Posts: 4,057 ✭✭✭amazingemmet


    Don't use lat pull down machine and everywhere's been getting bigger. Might have to cut the bulking out though as i need reps more at the mo


  • Registered Users, Registered Users 2 Posts: 1,479 ✭✭✭t-ha


    D-Generate wrote:
    Is this a side view of what you mean? Where the bar is going in to the screen and resting on two parallel bars of the squat rack or what not?
    Looks more like a chin up?


  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,586 Mod ✭✭✭✭BossArky


    kindle wrote:
    Hi everyone,

    I was just wondering if anyone knows any excercises to help you build up to doing pull ups? I currently cant manage a single one.

    As already mentioned, do lat pull downs. Use the time between sets of these to work on shoulders or bench pressing. It will make more efficient use of your time and take the pain off the lats.


  • Registered Users, Registered Users 2 Posts: 8,513 ✭✭✭BrianD3


    I don't think anyone mentioned negatives. You might not be able to do a positive pull up but you'll surely be able to lower yourself slowly with a controlled negative. Just be very careful that you don't drop too quick or you will hurt your shoulders and elbows.

    I am doing negatives as part of my pull up training however I do them with one arm with is "slightly" harder :) i am aiming for a one arm pull up (nowhere near that just yet) But my weighted two arm pull up has improved since starting the single arm negatives.

    Also where do people find the sticking point with pull ups is. With me it's the last inch or two at the top. It might be an idea to work on this part of the motion.


  • Closed Accounts Posts: 39 kindle


    Thanks for the replies.. will give it a go!


  • Closed Accounts Posts: 546 ✭✭✭Easygainer


    http://www.teamvasquezbodybuilding.com/dhenryrackchin.mpg


    Here's a demo. It's a 6mb file but shows how to do them. I've been using this in my routine since June 05 and my lats have flared out. I've always found pull ups inhibitive when I put on weight because I can't guage my process, but with these I progressed from having 10kg on my lap to 40kg over 5 or 6 months.


  • Closed Accounts Posts: 13,497 ✭✭✭✭Dragan


    I did these with back last night , and let me tell you, my lats know all about it today!!!!

    Nice one dude!


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  • Registered Users, Registered Users 2 Posts: 995 ✭✭✭cousin_borat


    I'm trying those tonight! Nice one


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