I am trying to do pull ups, right now I am able to do just one 1 proper
With chin ups it is a bit better I can do 4
Push-ups 5-6
But when I can't do them anymore I transfer to knee, incline and wall push-ups
I am bit overwheight 187cm 88kg and most of my fat is around my belly
Now for those that were in similar situation, what worked for you?
Should I just lose weight first or try to actively gain strength albeit very slowly due to my poor stats
I don't know how long will negative pull-ups and just hanging and holding be needed to increase reps
Would adding weight to negative pull-ups and hanging and holding speed up the process?
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Assisted pullups, lat pulldowns etc, and lose weight at the same time
Given your stats you may probably want to cut down to around 75kg and build back up from there
Yeah I thought so too, going against my current weight would be a much slower approach
Might as well try those assisted pull-ups with rubber
I did the math with a simple 1rm calculator: your current 1rm vertical pull is 88kg, and assuming you don't lose any strength during your cut (which could be likely if you're a beginner) you will be able to do 6 pullups at a bodyweight of 73kg, or 4 pullups at a bodyweight of 78kg.
Shaving off bodyweight will definitely help, and if you train the movement in the meantime your absolute 1rm will probably get even beyond 100kg, which is equivalent to 10 pullups at 75kg bodyweight
Don't train lat pulldown if you're training pull-ups, they're a dead end. Pull-ups activate your core more than you think. Train exclusively with resistance bands and negatives and your numbers will improve. It's essential that you internalize the movement, which is impossible to do on lat pulldown.
Oh, and bodyweight rows, duh. Resistance bands, negatives, and bodyweight rows. All three of these exercises will familiarize you with maintaining full body tension for the pull-up.
>With chin ups it is a bit better I can do 4
Get that number up, and pull ups will increase too.
imagine trying to make your elbows touch the ground, not trying to pull your weight up to the bar
also that guy has stick legs.
Okay listen, put your thumb on top of the bar, not under. You know, like suicide grip on bench press.
This made pull ups much easier for me
Yes, losing weight can help. But if you can do one good chinup, just do multiple sets of 1 rep. Dont burn yourself out trying to do 2 just commit to doing 1 rep. Waitiing a few minutes, then do another rep. And so on. Even if it takes you 30 minutes with rest. Do ten. Then the next week try to do a total of twelve. The following week, start off with one, then see of you can do 2. If you successfuly do two, drop down to singles again. Do a few singles with lots of rest, then try another double. Keep trying to string together singles interpsersed with doublkes, taking long rests. The volume is wihat helps you here. Over the weeks and months you will eventually get your volume up to 30-50 and you will be able to do sets of 5-10. Train it like a powerlift, not like a calisthenic or endurance lift.
I will try it
Well both kinda, I have a belly and that for me counts as being fat
That will be nice
>187cm 88kg
You're not even fat you're just weak.
He's likely skinnyfat (25% bodyfat and low muscle mass), so losing bf% will still be good. He can go on a cut from his current comp towards mid 70s bodyweight with bodyfat in mid-teens bodyfat, at which point his pullup performance will drastically improve, allowing him to accumulate training volume better
Black person im 180cm and around 86 kilogram and i can do 8-12 depending on daily form
how fricking weak are you
skinnyfat creatura kys
It's funny how weak some people are... Anyways, lose that weight through CICO and don't forget to hit your macros while you do it. Do lat pulldowns right after you do assisted pullups. Do your rows as well. Slow and steady three times a week. Train your entire body during a split between morning and night, rest 24 hours and do it again. Do your cardio at the end of every workout for around a hour at a level 2 effort.
88kg is not that much for that height.
The amount of pullups and chinups he can do with that weight is actually not that terrible. Remember at his height the arms will be longer making leverage much harder. You obviously don't know how hard pullups are for tall people.
Far more concerning is he can only do 5-6 pushups. That's incredibly weak and he should do as many sets of pushups as he can every alternate day.
>You obviously don't know how hard pullups are for tall people
lanklet cope is real
start by not being a landwhale
Rest at least 2min between sets. Use a false overhand grip. Give pull ups at least a rest day in between. Dont break the form. Push yourself harder each training day.
>Should I just loose weight
Your weight is fine for your height, you should try to loose weight in the long run though it certainly helps and when its easier you can do weighted pull ups to increase difficulty.
You think pullups are hard? Try handstand pushups (wall-assisted). First time trying I barely managed to get one rep and my shoulders were traumatized