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2005/12/05, 09:22 PM
Ok I finally found my door frame pull up bar and I'm able to do the pull ups that are in my FT program (well not really able).
I used to be able to do 9 in Marine Corps boot, now I can't even do 1. However, my FT program has me doing 20, 15, 12, and 10. So what I've been doing is standing on a chair and pushing up with my legs to assist me with the pull ups. The problem is, I'm hardly feeling my back being worked out, but my forearms are getting an extreme workout and I feel like Popeye when I'm done, however my back doesn't hurt at all.
Is there a better way?
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2005/12/06, 09:06 AM
do you have access to a lat pulldown? this can be used to strengthen up your back before you get to the level of pullups.
sounds like what you are doing will help you situation. you can go from your feet on the chair to your knees when you feel you are ready, and soon progress all the wayup to a straightarm hang pull up. if you have a partner to assist, that could go a long way too.
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2005/12/06, 09:28 AM
Grunt...I started working out back in March '05 after many many years of wearing a spot on the couch. This was one of the first things I tried when I got back to the gym, cause I used to do these on a daily basis back in my earlier years...and it was extremely discouraging when I couldn't even get one. I just tried them again last week and was able to get 4.
bropie is right..Lat pulldowns would be your best bet, and some gyms have pullup/dip assist machines that actually minus the chosen weight from your weight. If you don't belong to a gym then do negative pull ups (where you're assisted to the top and then lower yourself down slowly).
Then when you're able to get 1 then do them 1 at a time till you get up to about 8(1 pullup, drop, rest, 1 more, drop, rest, 1 more...). Eventually you'll get to the point where you can do all in one set.
Good luck!
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2005/12/06, 12:27 PM
Negatives... Negatives are the easiest and most effective way to teach the pull up, and to build the strength necessary to do pull ups. Do 10*3 for slow negatives, and tell me you laterals don't feel it.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
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2005/12/06, 02:22 PM
Well I don't have access to a lat pulldown. Would I be able to do negatives with the chair, like standing up, grabbing the bar and slowly using less of my legs? The only person I have to assist me is my girlfriend and she's only 100-105 pounds or so, I don't want to kill her LOL. :laugh:
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2005/12/06, 04:43 PM
You can use the chair to get up....but on the way down ur legs should be off the chair...and u should be very slowly tryin to lower yourself....I would also include a set or two of where you pull urself up with or without help and then take ur legs off the chair and just hold yourself up with bar to the chin/chest whichever u do until you can't do it anymore and then lower urself very slowly again....
10 sets of 3 as wrestler suggested works well....u can start out maybe with 5-8 sets at first and work up...
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2005/12/06, 08:12 PM
"I would also include a set or two of where you pull urself up with or without help and then take ur legs off the chair and just hold yourself up with bar to the chin/chest whichever u do until you can't do it anymore and then lower urself very slowly again.... "
This would be the next progression in learning and building the strength for a chin up/pull up. I have had great success with negatives, progressing into timed holds, and then negatives with an isometric hold somewhere through the range of motion.
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If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
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Quoting from 7707mutt:
The squat cage is holy ground.
============
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2005/12/06, 10:01 PM
This is some REALLY excellent information guys, I'm gonna try the negatives. Thanks for explaining it more in detail, I don't know why but I couldn't picture it at first. I guess I could even jump up and slowly lower myself down.
Again, thanks guys. I love these forums. :big_smile:
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