>does everything for your back and forearms

>does everything for your back and forearms
Pull ups are a main compound lift and if you aren’t doing them, you are wrong.

  1. 3 weeks ago
    Anonymous

    I want to do them, but I am too weak to even do one ;-; I am currently ln a cut and I hope that I will be able to do at least one if I drop 5 more kg or so. I tried doing the variation where You start with head above bar and slowly go down but it didn't seem to do much for me. Currently I am doing floor presses (I don't have space for a bench) so it should help with my arms.
    I really want to develop some back muscles because when I walk for longer than 2 hours my upper back starts to hurt and I suspect it's due to lack of support.

    • 3 weeks ago
      Anonymous

      But some latex bands and start doing assisted pull ups. Assistance bands helped me get my first bodyweight pull up.

    • 3 weeks ago
      Anonymous

      3x5 -> 3x6 -> 3x7 -> 3x8 on thickest resistance band every other day, then reset to 3x5 -> etc with slightly less thick band until your doing it without

    • 3 weeks ago
      Anonymous

      pullups are the best exercise ever. there's no point in doing full ROM if your goal is back developement though. if you don't add weight and switch up grips, you can do them every day. Adding weight is pretty cool, though.

      do more negatives. do whole sets, not just one or two. go as slow as possible down, make it a struggle. you have to fight for your gains, go hard

      https://i.imgur.com/vA9GnXh.png

      >pullups
      >not chinups
      >not with a 16kg kettlebell secured around your waist
      >not using an old judo belt you found for this purpose
      >not closed grip using one ring
      >not doing a set of ten
      >not doing a slow set of five up and down afterwards
      >NGMI

      you should do any variety, really. i do 8 with 20kg neutral grip as a main, but i do wide grip, close grip, chinups and sometimes throw in fat gripz as well. just vary it
      >closed gripo using one ring
      interdasting

      https://i.imgur.com/ymuTmJ8.jpg

      I can do 5 in a row now, I've been training for around 3 months

      great anon, keep going

      >does everything for your back
      Unless you post back I will automatically assume your back is small as shit.

      how many can you do, then?

      how do i build up to a pull up? assisted machine?

      negatives. every other answer is wrong or gatekeeping

      • 3 weeks ago
        Anonymous

        >there's no point in doing full ROM if your goal is back developement though
        If it aint a deadhang, it dont count.

        • 3 weeks ago
          Anonymous

          i don't care if you count my pullups, i care for big back. i get big back by engaging my lats. i disengage my lats by going full deadhang. so i don't go full deadhang

          • 3 weeks ago
            Anonymous

            How do you disengage lats by going full deadhang? I don't get it.

            • 3 weeks ago
              Anonymous

              you give up the tension in the lats by going down that far. you have to move your scapula and that makes you not use the lats anymore

  2. 3 weeks ago
    Anonymous

    >pullups
    >not chinups
    >not with a 16kg kettlebell secured around your waist
    >not using an old judo belt you found for this purpose
    >not closed grip using one ring
    >not doing a set of ten
    >not doing a slow set of five up and down afterwards
    >NGMI

    • 3 weeks ago
      Anonymous

      Cool. Thanks for your input.

    • 3 weeks ago
      Anonymous

      Any benefit of securing a kettlebell to a belt instead of just clamping a plate with your legs? I find that it's not really difficult to hold and way less effort than always searching for the fucking chain.

      • 3 weeks ago
        Anonymous

        >clamping a plate with your legs?
        If you have built legs you'll crush your nuts doing this. Only dyel thighgap legs can do this.

        • 3 weeks ago
          Anonymous

          But you are not really putting your legs completely together, there is a plate in between. Im dyel 2plate squat though.

  3. 3 weeks ago
    Anonymous

    It's a shit exercise for beginners because they are too weak to pull their own body weight up. Other than that, it's obviously great.

    • 3 weeks ago
      Anonymous

      How many pull ups can you do anon?

  4. 3 weeks ago
    Anonymous

    I can do 5 in a row now, I've been training for around 3 months

  5. 3 weeks ago
    Anonymous

    >does everything for your back
    Unless you post back I will automatically assume your back is small as shit.

  6. 3 weeks ago
    Anonymous

    how do i build up to a pull up? assisted machine?

    • 3 weeks ago
      Anonymous

      Yes, that or assistance bands. I bought a pack of good quality latex bands a couple years ago. I used them to build up to a bodyweight pull up. They work good. Just be consistent with them and you will get to a bodyweight pull up soon enough.

      • 3 weeks ago
        Anonymous

        what reps you recommend?
        i do 4x10 but decreasing the resistance each time

    • 3 weeks ago
      Anonymous

      Doing negative pull and chin ups really helped me, once I could do 5 chin ups I could do like 2-3 pull ups and progressed from there.

      based

      >Forearms after

      • 3 weeks ago
        Anonymous

        >weighted towel pullups
        Ah, a gentleman of fine taste I see.

    • 3 weeks ago
      Anonymous

      > a weak gays journey to do pull ups

      Latsdrag ("lat pull" in english I think...), start with the weight you feel like doing 5 - 10 reps is hard, keep doing it until you are around 80% - 90% of you body weight, now you should be able do at least one pull up. Took me around ca 5 - 6 weeks from just starting out to do 3 clean pull ups.

      Hints
      > don't sperg with your legs/manlet kicks in the air, they should be infront of you
      > lift (flex?) with your shoulder blades first
      > up to you chin
      > be slow on the way down too, don't just let go.
      > the distance between you hands will work out different muscles, just focus on the most comfortable (easier) one at the start.
      > if you have a grip problem or just really tired. do deadhangs.

  7. 3 weeks ago
    Anonymous

    >He doesn't do weighted towel pull ups
    Ngmi

    • 3 weeks ago
      Anonymous

      based

  8. 3 weeks ago
    Anonymous

    >tall
    >need legs forward to do pullups at home
    >Weight vest is so tight it makes these extremely uncomfortable
    >already hit 12 normal ones plateau
    Not good times.

    • 3 weeks ago
      Anonymous

      weight vests are a scam. what u gonna go up to with that ? 50kg? meme equipment. maybe itd be useful if u go 5 plates when it becomes too thick between legs but it wasnt a big problem for me at 4 plates and im ratehr small.

  9. 3 weeks ago
    Anonymous

    you're not going past stick forearms with pullups only anon, 12 inch max

    • 3 weeks ago
      Anonymous

      u can have small forearms and pull big. what is this cope?
      t. not OP

  10. 3 weeks ago
    Anonymous

    When I finally got strong enough to do them properly, my elbow started hurting and it hasn't gotten better for months

    • 3 weeks ago
      Anonymous

      grab the bar firmly inside your palm, don't let it slip to just your fingers

  11. 3 weeks ago
    Anonymous

    > Doesn't work low back
    > Most people don't go full ROM and execute them poorly, with shoulders internally rotated, aggravating their daily posture and shifting the workload from the upper back to their pectoralium minorum.

  12. 3 weeks ago
    Anonymous

    I can do 3x9 now, once i reach 3x10 i'll add more weight

  13. 3 weeks ago
    Anonymous

    >pull ups
    I have to lose at least 15kg, 20kg ideally, to even dream of attempting. Until then I only lift and cardio.

  14. 3 weeks ago
    Anonymous

    Couldn't do even one in March, started doing negatives and other stuff.
    In September was doing like 8 then i started go to gym and my pullups number stalled
    Weight stay almost same
    Pull ups are my favourite exercise:)

  15. 3 weeks ago
    Anonymous

    What's your current max # of pullups in one session?

    for me, it's 56 in a 7x8

  16. 3 weeks ago
    Anonymous

    What are your thoughts on bodyweight vs number of reps?
    I weigh 220 so I usually do 4x5, I sometimes do 3x8 on days when I have more energy. Is this appropriate for my bodyweight, or should I still be able to do 10 per set. Not fat btw, I'm very tall.

    • 3 weeks ago
      Anonymous

      I'm 6'0 173lbs, near average height/weight

      got stuck on 3x8+5 as a plateau for a while, struggled to get beyond 30 reps per session

      went back down to sets of 5 and just started doing a fuck ton of sets with increasing rest periods. 6x5, 7x5, 8x5, 9x5, 10x5. Then, try to maintain the same amount of total rep volume, but increase reps per set (also increase rest period slightly). 10x5->8x6+amrap. Then 8x6->7x7+amrap. Finally, 6x8. Boom, you've doubled your work capacity.

      Yes, this takes a fuck ton of time to do the work compared to your basic 3x8. But it works - or at least, it worked for me. YMMV. I have added 20+ to my max reps per session in a few weeks. Alternate this scheme with pullups/chinups, one session of each per week.

      • 3 weeks ago
        Anonymous

        Good advice, thanks anon

    • 3 weeks ago
      Anonymous

      Like 150 or 170. Idk i basically do them only weighted but that was when we were memeing with pyramid pull ups outdoors. Got to like 17 per set or smth

  17. 3 weeks ago
    Anonymous

    Yes, obviusly,everybody should be able to do 5 with good form

  18. 3 weeks ago
    Anonymous

    I've worked myself up to being able to do 3 chin-ups, with passable form. (did 4 with some kipping.)
    However, i can't complete a single pull-up. The last 15% just doesn't come. Do i just continue working on my rows, chin-ups and shedding fat, or is there something more targeted i can do to work on getting full range of motion?

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