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This is a discussion on How did you work up to your first Pull-Up? within the Training Zone forums,----- So bummed! I have been really trying to get stronger so I can do even a few unassisted pull ups ...
So bummed! I have been really trying to get stronger so I can do even a few unassisted pull ups but not having much luck. I consider myself to be fairly strong (course, maybe I am not by other people's standards!). I generally do ~ 90 lbs on lat pulldowns, can do about 100-110 lbs on seated rows, 40-45 on db rows, but cannot do one freaking pull up on my own!
Should i be using the assisted pull up machine (I know some people think that makes it too easy, as it helps you throughout the whole movement, not just the beginning).???
What worked to help you build up strength so that you could do these on your own????
Definitely give the assisted pull up machine a go.
Thats how I worked up to doing my BW pull ups.
Use only as much assistance as needed to do your pull ups with GOOD form, then as it gets easier-- slowly decrease the amount of assistance you are using.
Eventually-- you will be using very little assistance and will be able to do a full BW pull up.
You could also do negative's.... Jump up into the "top" position, then slowly let your body down. Repeat.
I do assisted pull-ups...I can do a few unassisted chins but not pull-ups...YET! I use the least amount of assistance as I can and as I get stronger, hopefully I wont need any
I do assisted pull-ups...I can do a few unassisted chins but not pull-ups...YET! I use the least amount of assistance as I can and as I get stronger, hopefully I wont need any
Well, that makes me feel a LOT better, that even the great Nic uses the assisted machine!
Should i start trying a to do an unassisted chin up before trying pull ups?
Right now, when you do assisted pull ups on the machine, what is your weight set at? I have it at 80, can get about 8-9 out, then tried 60 and am dying but can do a few.
If it's any consolation, pull-ups are a test of your weight to strength ratio, not just pure strength. People with relatively under-developed lower bodies will tend to have an easier time with these at the outset, all else equal.
I like the ideas suggested, and agree that the assisted machine isn't a bad idea per se. One move that helped me build up my strength pre pull-ups was the inverted row, either using a barbell in a cage or a TRX suspension system. The higher your feet are placed as you perform the exercise, the less "assistance" your legs provide in doing the move.
Have you tried assisted pull-ups with elastic bands? I use these all the time for doing higher rep lat days. The only downside is that everything in your gym bag will smell like latex if you carry them around.
I second the assist machine and the elastic bands -- I use both and I'm still working up to an unassisted pull up. I can knock out two or three chin ups but the pull up is much harder for me.
As for how much weight, I use 40 or 45 pounds assist -- but --- I'm scrawny so I don't have the challenge of a muscular lower half. Alphawoman makes a good point about the weight/strength ratio, so don't get too caught up on the numbers.
If it's any consolation, pull-ups are a test of your weight to strength ratio, not just pure strength. People with relatively under-developed lower bodies will tend to have an easier time with these at the outset, all else equal.
I like the ideas suggested, and agree that the assisted machine isn't a bad idea per se. One move that helped me build up my strength pre pull-ups was the inverted row, either using a barbell in a cage or a TRX suspension system. The higher your feet are placed as you perform the exercise, the less "assistance" your legs provide in doing the move.
Have you tried assisted pull-ups with elastic bands? I use these all the time for doing higher rep lat days. The only downside is that everything in your gym bag will smell like latex if you carry them around.
thanks, Alpha! That does make me feel better! Maybe I am not weak but just have an incredibly developed lower body???
I have used bands before and might go back to that. I have heard that they are better than the assisted machine if your goal is to do pull ups on your own since they only assist only the very bottom part of the rep. Is that true? I kind of feels that way when you do them.
btw...I think I may not be able to do pull-ups cause my quads have such massive muscle LOL!!!
Exactly! Who knew my impressive lower body muscularity would make pull ups so difficult! Next time I walk past some ego-driven gym rat pumping out pulls ups like crazy, I just might say something like "sure, keep doing those pull ups, Mr. Scrawny-Lower-Body guy! No wonder they're so easy for you! In the meantime, check out these quads!"
Get a bar for your doorway and just do one or two everytime you go by. I made the quickest progress with negatives first off. Get up there and hold as long as you can and sloooowly down. I have never used an assisted machine. I also have never tried a true pullup. My record is 9 neutral grip chin ups.
Get a bar for your doorway and just do one or two everytime you go by. I made the quickest progress with negatives first off. Get up there and hold as long as you can and sloooowly down. I have never used an assisted machine. I also have never tried a true pullup. My record is 9 neutral grip chin ups.
Can I ask why you have never tried a true pull up?
I did try using negatives once instead of the assisted machine. Holy cripe, were my lats sore the next day.....and for the whole week!
thanks, Alpha! That does make me feel better! Maybe I am not weak but just have an incredibly developed lower body???
I have used bands before and might go back to that. I have heard that they are better than the assisted machine if your goal is to do pull ups on your own since they only assist only the very bottom part of the rep. Is that true? I kind of feels that way when you do them.
There's tension throughout the exercise, but it peaks at the bottom of the rep.
Exactly! Who knew my impressive lower body muscularity would make pull ups so difficult! Next time I walk past some ego-driven gym rat pumping out pulls ups like crazy, I just might say something like "sure, keep doing those pull ups, Mr. Scrawny-Lower-Body guy! No wonder they're so easy for you! In the meantime, check out these quads!"
Haha!! I saw a guy with 25lbs hanging from a belt, but he was kicking up with his lower body. Honestly, what's the point?!
Mike Nelson had a good piece on neurological potentiation pre-pull up. There are a few neurological hacks that you can use to prime your body for the exercise. This guy is an absolute mine of information.
[url=http://extremehumanperformance.com/blog/the-perfect-pull-up-and-chin-up-an-awesome-bodyweight-exercise/]The Perfect Pull Up and Chin Up: An Awesome Bodyweight Exercise[/url]
Gah! Why aren't my URL posts working? Sorry ladies...can you copy-paste? I'm tech inept. :(
Haha!! I saw a guy with 25lbs hanging from a belt, but he was kicking up with his lower body. Honestly, what's the point?!
Because they look so super cool and hot, and all the chicks are impressed
Quote:
Originally Posted by alphawoman
Mike Nelson had a good piece on neurological potentiation pre-pull up. There are a few neurological hacks that you can use to prime your body for the exercise. This guy is an absolute mine of information.
[url=http://extremehumanperformance.com/blog/the-perfect-pull-up-and-chin-up-an-awesome-bodyweight-exercise/]The Perfect Pull Up and Chin Up: An Awesome Bodyweight Exercise[/url]
Gah! Why aren't my URL posts working? Sorry ladies...can you copy-paste? I'm tech inept. :(
This particular address did not pull up the article on pull ups and I did not see a search bar. Will keep looking but if you find that article, let me know. His site looks interesting!
I totally agree with Tammy....start with doing negatives.
Assisted machines are fine, but really the form is a little different on those, so try doing negatives and progress from there.
Maybe Kellie will chime in, I think that is how she started and can do a bunch now...she's my hero!
Because they look so super cool and hot, and all the chicks are impressed
This particular address did not pull up the article on pull ups and I did not see a search bar. Will keep looking but if you find that article, let me know. His site looks interesting!
I just checked it, and it took me to the right page. If memory serves me correctly, I think the neuro hack explanation is in the video.
If not...sorry for sending you on a wild goose chase!!
For me truly it was mind over matter! I was determined to do a pull-up! A year ago I couldn't even do 1 now I can knock out 3 sets of 10! Keep at it, you will get there!
__________________ "The dictionary is the only place success comes before work. Hard work is the price we must all pay for success." Vince Lombardi
Ha, Sharon! You are so cute. Okay, as Alpha stated, total bw to strength ratio. When I am lean and mean and ready to walk on stage, I can easily throw up sets of 10. However, if I pack on a few pounds, they just get harder and harder.
When I started training to do pullups, my gym didn't have an assisted machine. At first, I would have my hubby hold my feet. Then I started doing negatives. I would just see how long I could hold myself up and slowly lower myself down, trying for longer times each week.
Eventually, I could do a couple of pullups, and then negatives. I would also do half pullups, where I would only lower partially down and then back up. I felt by building little segments of strength at a time, it became easier. Grip strength is also important, so at the end of my pullups I would just hang for as long as I could hold on. This helped with all sorts of exercises.
Good luck and know that pullups are not the end all of strength. Many incredibly strong women cannot do pullups simply because of the way weight is distributed on the body. At my old gym, I was the only chick who could do them. At my new gym, I have seen one other woman do them.
Ha, Sharon! You are so cute. Okay, as Alpha stated, total bw to strength ratio. When I am lean and mean and ready to walk on stage, I can easily throw up sets of 10. However, if I pack on a few pounds, they just get harder and harder.
When I started training to do pullups, my gym didn't have an assisted machine. At first, I would have my hubby hold my feet. Then I started doing negatives. I would just see how long I could hold myself up and slowly lower myself down, trying for longer times each week.
Eventually, I could do a couple of pullups, and then negatives. I would also do half pullups, where I would only lower partially down and then back up. I felt by building little segments of strength at a time, it became easier. Grip strength is also important, so at the end of my pullups I would just hang for as long as I could hold on. This helped with all sorts of exercises.
Good luck and know that pullups are not the end all of strength. Many incredibly strong women cannot do pullups simply because of the way weight is distributed on the body. At my old gym, I was the only chick who could do them. At my new gym, I have seen one other woman do them.
Thanks so much! I feel better after reading your post. I am not going to sweat it out too much that I can't do these right now, though I would like to build up to them eventually.
For me truly it was mind over matter! I was determined to do a pull-up! A year ago I couldn't even do 1 now I can knock out 3 sets of 10! Keep at it, you will get there!
You are my super hero, girl! Well, it is a worthy goal to work towards
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LOL!!!
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