how do I work up to doing a pull-up? other than the assisted pull-up machine what can I do?
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how do I work up to doing a pull-up? other than the assisted pull-up machine what can I do?
Lose weight, get gruadually stronger then try again.
Scapular retractions
Isometrics
Slow negatives
Banded assistance
Lat pulldowns
bicep curls and lat exercises
keep shoulderblades down, thus is important. try to pull bar towards your body.
>pull bar towards your body.
what if you don't have one of those door frame bars?
Not OP, just curious.
I am aware of the other methods, but;
What % of my bodyweight should I be able to pull (for reps) with a pull down machine, before I can do a sucessful pull up?
I'm guessing around 80%?
The pull down machine doesn't train for the dead hang and neither gives constant tension. At best you train your scapular movement in a limited fashion. If you want to translate into pull up hyperextend the back and full ROM.
I didnt ask about form
what % of my bodyweight should I be able to do on lat pull downs for reps before I can do pull ups?
You talk about %, weight, and bodyweight. I'm telling you it doesn't translate.
Are you a fricking moron???
>it doesn't translate.
as if vertical pulling strength wouldnt transfer to pull ups lmao
like 40% body weight for a chin up
If you refuse to listen to his advice, 120-130% of your bw because you will be bruteforcing the movement like a dumb ape.
>Lat pulldowns don't translate into pull ups unless you do them the way you are supposed to do them to begin with.
>What % of my bodyweight should I be able to pull (for reps) with a pull down machine, before I can do a sucessful pull up?
Your bodyweight.
Jump up, then let yourself down as slowly as possible.
first learn how to engage your back. thats the biggest issue for a lot of people. they don't engage their back and try to do some sort of deadhang pull up.
I went from being able to do 0 pullups to sets of 7-8 in ~20 days. In retrospect, the way I did it was extremely moronic, but if the assisted pullups aren't working for you, maybe it's time to rip off the bandaid and do it the painful way.
What I did was - I put literally every ounce of my strength to do a single pullup. That was all I could manage. One set of a really slow, awkward rep. I couldn't even repeat it again, my back and arms were fried after just one. The next morning, my lats were extremely sore, to the point where i couldn't life them beyond 90 degrees. It took 10 days before the soreness was gone. I tried pullups again and I felt way lighter than before, but my shoulders were getting "jammed" halfway through. Waited another week and I could suddenly do sets of 8 without issues.
so you're claiming that you did one max effort pull ups, then ten days later you did a couple of half reps, and then another ten days later you could do sets of eight pull ups? that is what you're telling us?
The half reps were meant to be full reps, but shoulder impingement prevent me from doing it properly. Not sure if it even helped tbh.
But yes, after another week, I could do a set of 8 pullups with ease. Went from 0 pullups (yes, I did 1 but that took literally everything I had and it left me sore like nothing else in my life) to 8 in 3 weeks.
I had similar style of progression. First I could do 3, then it jumped to 7 a week later and after three weeks without progression i did 11.
Progression is not as linear as your ad 2.5kg aweek programs makes you believe. Muscles break and recover little different every workout so the progression goes upwards in random jumps, not some pre determined amount that is always the same.
I did my first pullup last year after following some '21 days to do a pullup' video from some girl on youtube. It actually took me like 5 weeks but I started from 0 pullups.
For absolute certain losing a bit of weight helped a bunch.
Doing your first pullup and then being able to do one whenever you want is just the best feeling.
Negatives
Scapula pullups
Australian pull ups
Rows
Australian scapula pullups
And pull up attempts
Negatives for strength
band assisted for form from the dead hang.
Don't over do it. 4x6 every 48 hours is good.
I have coached many people from zero pull up to success
two things you want to do here
>1. hanging shrugs (you grip the bar overhand like you are going to do a wide style pull-up but instead just flex your shoulders into a shrug motion, like 4 inches of total movement) for building launch strength
>2. hanging neutrals (just go half way up and hold yourself there as long as you can = 1 set)
those 2 things work for most people to develop enough lat muscle they actually have "something" to flex and perform the pull up
You can't do pull-ups because you're fat and weak. You're probably fat aren't you? Lose weight. If you're weak but skinny, you'll be able to do pull-ups in no time actually, keep trying.
Negatives and try to do chin-ups if you can to build up some strenght.
Do them every workout in-between sets.
>t. skinnyfat moron that went from 0 pullups to 3 in a month-ish.
If you can lose weight, that will probably help you a lot. Wouldn't know though, haven't lost an once since I started.
not being able to do 1 pull up is a strength issue, not strength endurance. so train assisted pull ups for sets of 2-4 reps. also negatives (jump up and resist falling down). and for bw exercises, losing weight is the stronger lever (skinny 120lbs indians can usually do lots of pullups, strongfat powerlifters usually struggle)
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Scooby's method of doing 3 sets of 8 negatives worked for me.
Went from not being able to do a single pull-up to being able to do around 3-4 proper ones in about 4-6 weeks.
Once you manage to do you first, start going for as many proper pullups as you can do, and then finish your sets with negatives. Repeat this until you can do 3 sets of 8 pullups.
I started from underweight super DYEL.
are chinups DYEL cope? why are they so easy?
A lot of people are strong enough for pull ups but suck at the technique. Chin ups just feel more natural. Symmetrictstrength users have nearly the same exact maxes on both for example. When I hit 10 reps on chin ups for the first time, my pull ups were about the same because I had the technique down. I focus purely on chins now because they feel much better on my shoulders; as well as allowing me to go deeper into the stretch and pull higher (always sternum to bar). Plus you’re just throwing away free arm gains if you don’t do them, it’s the best bicep strength builder.
I think also it might be easier to half rep chin ups than pull ups if one isn’t strong enough to do a real (dead hang to touching bar) rep.
Do reverse curls, curls and cable pull overs to strengthen the muscles used on the pull up.
Once the total weight of the 3 exercises add up to your total body weight weight you will unlock pull ups.
why do my elbows (inside) hurt when doing pull ups? I hate this fricking shit, my body is wack
My elbow outside (bottom of tricep) hurts when doing push ups
That's a grip issue.
Do slow wrist curls and farmer walks until you can do most of your bodyweight, just as an example if you weight 100lbs do 40lbs on each hand, then work on dead hangs or if deadhangs don't cause any pain you can just do that instead of the farmer walks if you prefer.
The wrist curls are what going to fix your pain and the farmer walks or deadhangs will translate into your grip for pull ups.
In the mean time stop doing pull ups and do Australian rows for a while to minimize any strength lose while you fix your grip.
thx. How much should I be able to dead hang. Just tried I did something like 30-40s, not sure if grip is the bottleneck.
I feel the most in this order:
shoulder > grip > core > back
Still, I'll work on grip
Is mostly to maintain grip strength, if it doesn't cause any pain just keep at it.
Since you mentioned you feel it in your shoulders, one possible reason for elbow pain can be internally rotated shoulders that pull the elbow joint so add external shoulder rotater cuff exercises.
Remember the wrist curls are what going to fix the pain, everything else is for maintenance, rotator cuff exercises can also help with the pain if there's an unnoticed shoulder issue.
Start by doing active hangs. Start with a deadhang and retract your scapula. You can try retracting and relaxing your shoulders and doing reps with those.
Next, switch to supinated grip. Chinups are easier since you can use more muscles and much of the strength you gain there will translate to pullups. Even if you can't do a pullup you might still be able to do one or two chinups. Start in a hang and retract your scapula. When you're used to that, when your scapula is retracted, try pulling yourself up with your arms. Try to go up as far as you can. When you are as far up as you can go try to hold yourself there for as long as possible. Then lower yourself slowly.
I never did assisted machine pull ups. Once your back is strong enough the main barrier is actually core engagement and stability. Exercises like kneeling lat pulldowns or inverted rows actually bring in the core a lot more and are much closer to a pull up.
My back day when I went from not being able to bend my elbows to doing a set of 5 was
>deadlifts
>kneeling lat pulldowns
>hammer curls
Do not overcomplicate it. Get a generally stronger back, lose fat if fat. Your work towards a pull up imo should be focused on barbell compounds and just do the pull up work as an accessory. I pretty much only do pull ups now, but if I had been making my sole focus of back training pull-ups I would have impeded my growth.
negative pullups, that's how i got my previous gf to do a pullup
puurruo
what i did to go from 1 pullup to 8 in 2 weeks was just lots and lots of everything i could do
I would do that 1 pullup then hang until i couldnt anymore
Then i would keep kipping myself up and doing negatives slowly and so on almost every day until one day it just became really easy almost overnight
1. Lose weight
2. Do lat pulldowns
3. Do DB rows
4. Practice hanging on to the bar for as long as possible
5. Do negative pullups (the obvious)
Do this consistently and you'll be fine
lose weight
negatives
assisted pull ups (stand on a chair)
lat pull down
What I did was a bunch of pull-up variations and slowly improved those over time. These were:
1) dead hang. Do these for at least a minute before moving onto
2) active dead hangs. They to 30s at least
3) scapula pull-ups. Same as active dead hang but not isometrically held and done for reps instead
4) negative pull-ups. Increase the time it takes to descend each session. 5 reps for 15s descent is a lot better than 15 reps for 5s. Once you can do 10 reps at 15s you should be good enough to try a pull-up
5) jumping Pull-ups. They look moronic but they help you practice the full ROM required for a pull-up. More so than machine-assisted pull-ups
6) Australian push-ups. Do these explosively at first to get used to the ROM them perform fewer that are slower and more controlled