Assisted Pullups

[michaelnel]

I'm such a weak wuss that I can't even do one pullup. When I try doing negatives, I fall pretty fast (just short of Terminal Velocity). I'm old and weak and heavy, and that's a bad combination for doing pullups.

I need some help.

I don't want to buy a machine for it. I am thinking of doing assisted pullups using my power rack and elastic bands. Has anyone here had experience with the "Assisted Pullup Package" of three bands from Iron Woody Fitness? It looks like a good way to go to me, I just wondered if anyone has these bands and can comment on them?

http://www.ironwoodyfitness.com/fitness-bands.php#AssistedPullupPackage

There's also these, pointed out previously by Dinotrainer:

http://www.easychin.com/theraband.lasso

I like the idea that the therabands have the handles, the Iron Woody ones don't. But then the Iron Woody ones come with three strengths, and the Therabands are just one (70lbs, which would mean I still have to lift 200lbs in a chinup).

Thanks

[Dinotrainer]

You could also do a search for 'Pallet bands'. At $2-$5 a piece, you could double or triple up on them.

[dbx]

Michael, here's a recent thread from the old folks home, about the same subject: http://forum.bodybuilding.com/showthread.php?t=1003067

I think you can glean some good tips from it.

[michaelnel]

Michael, here's a recent thread from the old folks home, about the same subject: http://forum.bodybuilding.com/showthread.php?t=1003067

I think you can glean some good tips from it.

Heh... the Gathering of the Geezers. Yep, good stuff there. I went ahead and ordered the set of 3 bands from Iron Woody. I'm sure they'll be useful. But the advice in the other thread seems to boil down to:

1) keep trying, do as much of one as you can
2) use assistance if necessary, machine, bands, friend, chair
3) keep trying
4) keep trying
5) don't give up
6) keep trying.

Izzat about it?

[Dinotrainer]

.....Izzat about it?Basically, theres 2 reasons for not being able to do them. Lack of strength, and too much bodyweight. The bands will help you out with the 'virtual' bodyweight reduction, and then YOU have to build up strength by doing them often, possibly excluding other exercises that may interfere with your progress. Try to do them 3 times a week, every other day. Add in timed hangs, and then negatives with weight attached when you can. You CAN do it. I'm rootin' for ya' :D

[michaelnel]

Basically, theres 2 reasons for not being able to do them. Lack of strength, and too much bodyweight.

Bingo! Double winner here!


The bands will help you out with the 'virtual' bodyweight reduction, and then YOU have to build up strength by doing them often, possibly excluding other exercises that may interfere with your progress. Try to do them 3 times a week, every other day. Add in timed hangs, and then negatives with weight attached when you can. You CAN do it. I'm rootin' for ya' :D

I will get on it as soon as the bands arrive. Thanks guys!

[dbx]

Bingo! Double winner here!



I will get on it as soon as the bands arrive. Thanks guys!

Michael, I would advise paying close attention to this one post from that thread: http://forum.bodybuilding.com/showpost.php?p=13343287&postcount=17

He's been around for a long time and been at this game many, many years. He has also given me good advice in the past.

[michaelnel]

I read that, but I'm not sure I know what it means.

Weighted hangs? I can't even hold my existing body weight hanging more than a few seconds. It's not grip strength, it's pain in the hands. He's saying to add weight to that, like with a dip belt and a plate or my weight vest?

1/4 reps? No clue. Does that mean partial reps, lift yourself as far as you can, or what?

I don't doubt his advice. But I am not sure it applies to someone as far off the ideal as I am. If I weighed 100lbs less, I could do it. If I was MUCH MUCH stronger I could do it. Neither one is true, however.

[dbx]

I read that, but I'm not sure I know what it means.

Weighted hangs? I can't even hold my existing body weight hanging more than a few seconds. It's not grip strength, it's pain in the hands. He's saying to add weight to that, like with a dip belt and a plate or my weight vest?

Yes, weighted...like with a belt or vest.


1/4 reps? No clue. Does that mean partial reps, lift yourself as far as you can, or what?

Like it sounds, just a 1/4 rep...upper arms bent at maybe 45 deg angle if you can....but NOT further, as this is the point in training this way. Once your arms get used to the extreme load of extra weight and only being able to go to 1/4 ROM, it will seem much easier after time to actually do a full ROM with no weight attached.


I don't doubt his advise. But I am not sure it applies to someone as far off the ideal as I am.

I can't be sure about this ^, but I think the only thing that would prevent you is maybe grip strength, as you mentioned. However, using straps will should help tremendously and therefore, allow you to try this.

Seriously, you saw my post in there. I was surprised I could actually do more than one (I was sure I couldn't even do that), and I'm not overweight...I have good grip strength.....I just never did them. Within one week (for me) I was able to do 4. Hell, I've got a long way to go, but you gotta just keep at it.

[michaelnel]

I think the only thing that would prevent you is maybe grip strength, as you mentioned. However, using straps will should help tremendously and therefore, allow you to try this.

I don't have any straps, but I don't think grip strength is as much the issue as the knurling on the bar biting into my bare hands hurts. I will try wearing my NewGrips gloves to do the hangs. Dunno about WEIGHTED hangs until I can do unweighted ones though.

And I understand now about the 1/4 reps, thanks, so I will try them too.

Thanks to all you guys for your help!

[Dummkopf]

Man do I feel weak. Im a kid and have the same problems as old men :) Just kidding about the old man part lol. I can only do like 2.

[michaelnel]

Im a kid and have the same problems as old men :)

Can you sleep through the night without getting up to pee three times?

If you can, go stand in the corner.

[mks]

I know this may be silly, but how do the iron woody bands works exactly for assisting pullups?
Thanks

[michaelnel]

I know this may be silly, but how do the iron woody bands works exactly for assisting pullups?
Thanks

Choke a band around the chin bar, then put your feet in the band. It provides upward force, supporting some of your weight, and assisting you in doing the movement. Basically, they make you weigh less while doing the exercise.

[GLB]

I am going to order me some of those bands as well. I am weak in my pullups and I want to get to where I can do them unassisted and maybe to where I am wearing a weighted dip belt. I hear it's better to do these than lat pulldowns.

[mks]

Choke a band around the chin bar, then put your feet in the band. It provides upward force, supporting some of your weight, and assisting you in doing the movement. Basically, they make you weigh less while doing the exercise.

Pretty cheap alternative too buying an assist machine :)
Let me know how it works out for you.
Ive been struggling with chins. Can never get past 4.

[Dinotrainer]

Just came across this http://distincthealth.com/2006/11/fitness/achieve-more-pullups/

[Kyle.Huwer]

This seems silly to say, but the cheapest way is to get a buddy to help lift you.

That is what we did in wrestling. That is what we did when I was in the Army.

Is is possible to get a buddy to help you out?

Otherwise, could you lower the bar so that you can use your legs to help "take off" some of the weight?

Just some thoughts...

[ira_est_a_donum]

bands... im sure there are lots of band assisted pull up videos on u tube...

i would suggest jumping pullups... where you jump up and the momentum helps you up...trying them underhand grip may help as well...

also start doing rack chins, inverted pushups... u tube those and youll get a few videos as well on those...

get to work my friend

[ira_est_a_donum]

http://www.youtube.com/watch?v=OI8dMx9Fd6A

http://www.youtube.com/watch?v=dvkIaarnf0g&feature=related

[bb438]

use the lat pulldown machine and slowly increase the weight as you get stronger, you can then have a good try at pull ups.

[XterX]

use the lat pulldown machine and slowly increase the weight as you get stronger, you can then have a good try at pull ups.

2x. Try not to use momentum in the exercise. Also, build up your core by doing situps and different variations of it.

[JesseHolmz]

I'm such a weak wuss that I can't even do one pullup. When I try doing negatives, I fall pretty fast (just short of Terminal Velocity). I'm old and weak and heavy, and that's a bad combination for doing pullups.

I need some help.

I don't want to buy a machine for it. I am thinking of doing assisted pullups using my power rack and elastic bands. Has anyone here had experience with the "Assisted Pullup Package" of three bands from Iron Woody Fitness? It looks like a good way to go to me, I just wondered if anyone has these bands and can comment on them?

http://www.ironwoodyfitness.com/fitness-bands.php#AssistedPullupPackage

There's also these, pointed out previously by Dinotrainer:

http://www.easychin.com/theraband.lasso

I like the idea that the therabands have the handles, the Iron Woody ones don't. But then the Iron Woody ones come with three strengths, and the Therabands are just one (70lbs, which would mean I still have to lift 200lbs in a chinup).

Thanks

I think you should spend the $200 on the lat machine attachment for your power rack and slowly work your way up

[Skidmarx]

Get a light flex band from EliteFTS. $30 fix.

You could also push your feet up off a chair behind you, but it just doesn't feel right to me.

[ira_est_a_donum]

Get a light flex band from EliteFTS. $30 fix.

You could also push your feet up off a chair behind you, but it just doesn't feel right to me.

yes like in the p90x series... you can put your feet on top of a chair and the chair hold some of the weight and makes you lighter to pull up... i couldnt find this example on the net... but here is another way... you can get better bands than in the video though..that help more as those bands do not really assist much... i know this bc i have those bands and tried it out... get the thicker stronger type powerlifting type bands....

http://www.youtube.com/watch?v=BYdmO2PSJMU

http://www.youtube.com/watch?v=TindOf7zyXM

[Squeebo]

I don't think it's necessary to get as fancy as all that for assisted pull ups. Just stand on a bench. Gradually start to try using your arms more and more. But if you're 100lbs overweight, doing an unassisted pull up probably isn't the first thing you should be working on.