Help with Pull-ups?

[Karen P]

Hey guys, I'm trying to build up enough strength to do a pull-up. Right now, I'm just lowering myself from the bar as slowly as I can, but my arms give out pretty quickly. What else can I do to build up enough strength. My goal is to be able to do 10 pull-ups.

[Ian Kay]

Do you have access to bands (like Superbands or Woody Bands, etc.)? If you do, hang a couple off the chinup bar, hook your knees into the lower loops, and use it as assistance on the chinups. (It's possible that you'll need help getting yourself into position.)

You might have to start with some pretty thick bands (or a few medium size bands).

It works well in translation to regular chinups, despite the assistance, because unlike pulldowns or the assisted chinup machine, the bands don't provide much stabilization... so your 'core' has to work to keep you from swinging around.

As you get stronger, use thinner bands.

p.s. If you try this, be careful not to get in the habit of using too much bounce out of the bottom part of the chinup. The bands will certainly give you some assitance bounce, but don't get in the habit of using it as your main source of momentum. First of all you'll end up swinging like crazy after a few reps, and second when you get to regular chinups, your shoulders will hate you for trying to bounce out of the bottom!

[bigDman]

how many pullups can you currently do.

if you can do 1 I recomend doing a bunch of sets(10+ of 1 rep)
if not bands are a great convince you can use them to do assisted reps
Do them often. Doing pullups 3-4 times a week is a good idea.
Id also end each pullup workout with 2-4 negitives. As slow as possible. This should leave your upper body pretty tired

[kfisherx]

Originally Posted by Karen P

Hey guys, I'm trying to build up enough strength to do a pull-up. Right now, I'm just lowering myself from the bar as slowly as I can, but my arms give out pretty quickly. What else can I do to build up enough strength. My goal is to be able to do 10 pull-ups.

Assisted pulls, done with a band, a chair or a machine.
Also don't forget the pushups. Do lots of pushups and that will help too.
Finally I think wide grip lat pull downs are a good building up exercise for pulls.

[Karen P]

Thanks guys. The bands are a great idea. I'm not strong enough to do one yet, so multiple reps of one won't work, but I'm going to trythe bands and of course lots of push ups. Thanks a lot!

[Leigh P.]

Here is an article that might help you out.

If you don't want to follow the program...

It still attacks common problems for why you can't advance and how you can start.


If you do want to follow the program...

If you find it to challenging or need to build up to the intense style of the program just take out day 6 and make day 6-7 complete rest days. Otherwise it is solid program to help you increase pull up ability.

(Site seems to be a little unstable right now but give it a few mins and it should pop back up)

MUSCLE WITH ATTITUDE - Ladies, You Can Conquer the Pull-Up

[Karen P]

Hey. Thanks for the link. I only looked at it briefly but it seems to be exactly what I'm looking for. Thanks for the tip.

[WarrenI]

In addition to the advice above I would recommend trying to strengthen your biceps and forearms.

[PowerManDL]

Isometrics can be useful here as well.

Try to do some short holds at the top position, middle position (with your arms at 90 degrees), and at the bottom (just past the point where you start to lift up from a dead hang).

Play with the grip on these as well. Underhand (chinups) tends to be stronger for most.

[diamondpete]

this may interest you:

pull up question

[frogguruami]

Originally Posted by Leigh P.

Here is an article that might help you out.

MUSCLE WITH ATTITUDE - Ladies, You Can Conquer the Pull-Up

I have a question about this article. Towards the end she talks about needing to be lean to do pull ups.

If you're an overweight guy or girl, the probability of lifting yourself over that bar can be summed up in two words: fat chance. And unfortunately, "overweight" in this case isn't as much as you might think. Just 4-5% higher body fat and your chances just got cut in half. If you're going to achieve your pull-ups, you have to get lean.

So does this mean that I should give up on trying to do pull ups until I have lost weight. I am currently 233 with 41% body fat. So I am about as far from lean as one can get!

[LisaS]

re: leanness - you have to be stronger to pull up a heavier person.
- e.g. let us say you have the muscle to pull up a 150 lb person. If you weigh 233 you aren't going to be successful. If you have the muscle to pull up a 100 lb person and weigh 130 lbs you won't be successful either but you are closer to being able to do it even though you are weaker at an absolute strength level.

So you work on getting stronger (and weighing less if needed) and at some point the two lines will cross and you'll be doing unassisted pullups at whatever body weight you are. Then you'll start holding dumbbells between your feet to make yourself heavier. Ironic isn't it.

[Terry Monk]

I find negative grip pullups easier and you may want to consider working on them some also. But that's just me and everyone is, obviously, different. Just an idea.

[Karen P]

Originally Posted by LisaS

re: leanness - you have to be stronger to pull up a heavier person.
- e.g. let us say you have the muscle to pull up a 150 lb person. If you weigh 233 you aren't going to be successful. If you have the muscle to pull up a 100 lb person and weigh 130 lbs you won't be successful either but you are closer to being able to do it even though you are weaker at an absolute strength level.

So you work on getting stronger (and weighing less if needed) and at some point the two lines will cross and you'll be doing unassisted pullups at whatever body weight you are. Then you'll start holding dumbbells between your feet to make yourself heavier. Ironic isn't it.

Good point. If I dropped 20, I'd probably have it. I'll just keep working and I'll cross over at some point. Thanks!

[Karen P]

Originally Posted by Terry Monk

I find negative grip pullups easier and you may want to consider working on them some also. But that's just me and everyone is, obviously, different. Just an idea.

Thanks! I've been working on those as well.

[ninja]

Are there pullups in truth about abs?

[gobbla]

bands + high frequency (3-4 days a week) 1-2 max rep sets

*edit*
nice article leigh