I can't do a pull up. I'm too weak. I admit it.
Is the assisted dip machine a good way to progress to go to a full pull up?
Or should I just do lat pulldowns until I pulldown my bw?
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Just do assisted pull-ups at first, and progressively lessen the assistance.
>why lats are weak what should i dooooooo
do lat exercises
Yes it's fine, do these and/or negatives, skip the pulldowns.
Bands are better than the machine cause they let you practice holding your legs and stomach right.
deadhangs and active hangs daily for around 3 minutes (1,5 min each) for a few weeks was enough for me to do my first 3 pullups. then i did 4 sets of 1 pullup and 10 slow negatives 3 times a week and added 1 pullup and removed a negative each week until i could do 10x4. still did the deadhangs daily during that. assisted machines suck because they take alot of muscles out of the picture(core stability in particular) aswell as being too light
>and added 1 pullup and removed a negative each week until i could do 10x4
i wrote that wrong, i did it until i could do 10 for a set then did as many as i could for 4 sets until i could do 10x4
skip pulldowns but do australian pull ups
yes thats what theyre called
Assisted pull ups are optimal regardless if you put on a good amount of mass. No dude is repping out 12-15 perfect reps on pull ups while weighing over 180lbs if they have any mass in their legs at all.
So yes start with assisted and frick it stay with it forever unless you’re a smaller guy
start by hanging, then engage back, then pull
doing it like this made it so much easier for me and much better form. Sometimes its all about getting the technique right.
Did 4-5 with bad form before, after I did 7 with good form.
Figure out where your weak muscles are. Wider grip will target your lats more closer grip will target your biceps more. Train accordingly. Simple as
I did the one where you jump up and lower yourself. Do the lowering part of the pull up.
Bodyweight rows
If you try doing actual pull ups you'll get to your first pull up faster than if you spent a year jerking around assisted pull ups and lat pull downs.
Jump to the bar and try to hang as long as you can
If you can't do a pull up and are ashamed of that for some reason you can work on your grip strength and lats. Furthermore, if you can hold the bar and touch the ground at the same time (or close to it) you can jump into the pullup and then lower yourself slowly down. Keeping the eccentric motion very controlled, even though you aren't strong enough on the concentric piece of the exercise, will help you "catch up" faster to be able to do pullups unassisted.
If I want to do 4x10 pullups but can now only do about 4x6-9, is it better to just do that until I can squeeze more reps, or to do 4x10 assisted and gradually remove the assistance?
do all the reps you can normally then do the remainder of the 10 reps with slow negatives or weighted negatives
> Is a tricep machine a good way to progress on a back exercise
based moron
Some dip machines have handles for assisted pullups.
Then you’re using an assisted pull-up not an assisted dip, numb nuts
what the frick are you talking about
if you scared of looking like a wuss maybe try using bands like in picrel
>assisted dip machine
If you can do pullups on it, yes.
>Or should I just do lat pulldowns
Yes.
>pulldown my bw
Go for a higher weight than BW since the cable pulley system is giving you leverage during the motion that you will not have during a pull up. You should go for at least 10 lbs heavier than your weight before switching.
Another option is to try chinups. They are easier to do than pullups given the supinated grip so you might be able to do a few in spite of being unable to do pullups. The exercise translates somewhat into pullups.
I was never not able to do pullups, but here is what I would do
>set up under bar so that your feet are touching the ground or box from starting position
>jump up
>pause and hold yourself at clavicle/chest level if you can, keep feet straight slightly in front
>hold for a second, then do a controlled eccentric
And are you sure you can't do a single pull-up?
>over-grip the bar (wrists more parallel with ground)
>retract/lock your scapula
>start with feet from ground
>accelerate as fast as you can, same as explained above just no launching with your feet
Doing this vs dead hanging from a bar and pulling yourself up without any tightness established in your core and scapula are two very different things.
Also remember, you aren't pulling in a straight line. It's a slight curved.
DO NOT waste your time with the assisted pullup machine. Do negatives and dead hangs until you can do your first pullup.
This is the best advice, but add some pauses during some of the negative reps (at the top, half way, almost fully extended).
Don't go wider than just outside of shoulder width for your grip.
Definitely make good use of your time by using the assisted pull-up machine.
i couldn't do a pullup @190 lbs 5'8", i did negatives to failure 3 sets every other day for a bit under a month then started doing pullups. 7 months later i'm @175lbs, lats are noticeably bigger and i can do 4x8 overhand widegrip pullups. just do negatives until you can do a set of 4 pullups, then do 3-4 sets of pullups 3x a week.
>Is the assisted dip machine a good way to progress to go to a full pull up?
Nuh, I do leg assisted pull ups in the squat rack. They are EXTREMELY helpful with real pull ups. You can adjust the degree of assistance more precise.
Get the frick off my squat rack, dyel b***h.
not him but my gym has 12 squat racks and there rarely is more that 6-7 people there at a time(usually its 5 people). i once occupied 3 for doing incline,decline and normal bench and there were still 3 more racks nearby that was unused. such a comfy gym.