still can't do a 1 dead hang pullup

bal1er · 10-31-2009, 03:15 PM

i've been doing negatives for 2 months (3 sets of 5, 5 seconds down)..and I still can't do a dead hang pullup..am i doing them wrong, or are there any other ways to do them? I have no access to assisted pullups..
thanks

Zensuji · 10-31-2009, 03:22 PM

Quote:

Originally Posted by bal1er

i've been doing negatives for 2 months (3 sets of 5, 5 seconds down)..and I still can't do a dead hang pullup..am i doing them wrong, or are there any other ways to do them? I have no access to assisted pullups..
thanks

Try getting something to put your legs up on.

http://forum.bodybuilding.com/showth...t=%40reference

Take a peak at that

redweston · 10-31-2009, 03:57 PM

Quote:

Originally Posted by Zensuji

Try getting something to put your legs up on.

http://forum.bodybuilding.com/showth...t=%40reference

Take a peak at that

Or get a spotter to give minor assistence

keeponpumpin-powerhouse RED !

Aditaylor · 10-31-2009, 04:15 PM

Either do your negative reps much slower or try Lat cable Pulldowns with a wide grip....Do pyramid sets until you get your 1 rep max above bodyweight. Then try again.

SuicideGripMe · 10-31-2009, 04:25 PM

How often do you attempt pull ups? How many press ups/push ups can you do? Are you very overweight?

My advice would be try almost every day. Every day do 3 sets up max repitition push ups. Also mix in a lot of hanging work, hanging leg raises, one arm holds, etc. Also do pull ups from a box, limit the ROM.

Chinee · 10-31-2009, 04:36 PM

i can do only 7 and after that i cant even do another set....one of the reasons why im cutting up lol

bal1er · 10-31-2009, 07:40 PM

i'm not overweight, i do pullups around twice a week...i can do around 30 push ups straight..aren't you not supposed to do stuff every day?

Quote:

Originally Posted by SuicideGripMe

How often do you attempt pull ups? How many press ups/push ups can you do? Are you very overweight?

My advice would be try almost every day. Every day do 3 sets up max repitition push ups. Also mix in a lot of hanging work, hanging leg raises, one arm holds, etc. Also do pull ups from a box, limit the ROM.

KyleAaron · 10-31-2009, 08:19 PM

You are not progressing. 3x5 negatives every session is not progressing, it's staying where you are.

Remember what we're talking about is, in fancy-speak, progressive resistance training. In simple-talk, that's more, more and more.

In every workout,

more weight lifted or
more reps of the same weight or
more sets of the same weight for the same number of reps

So if 3x5 negative pullups are not causing a change, do 3x6. And then 3x7. Or at least 4x5. But maybe you'll only be able to manage 7,6,5. And then next session the same. That's okay. Do 7,6,5 and then 4. Maybe next time it's 7,6,5 and 4 again. Fine. Do a fifth set of 3.

It's easiest if you don't worry about individual sets, but just focus on total reps. So you're doing 3x5 = 15 reps of negative pullups in each workout. Well, next week do 20 total. Week after that, 25. And so on. When you get up to 50 you're going to be able to do full pullups. Whether the 20 is 7,7,6 or 5,5,4,3,2,1 or 20x1 or what doesn't matter. Just get the total up. Spread them through the rest of your workout if you like. Just get the total up.

More, more, and more.

You can do them every day. Military recruits do pullups, pushups, situps, squats and burpees and so on every single day in training, and this does not kill anyone, and indeed makes them stronger. It's only bodyweight work, it's not like you're doing 700lb deadlifts or something. But do it at least three times a week.

drmshake · 11-01-2009, 01:44 AM

My suggestion is to do a good several sets up push-ups with your normal routine.

That will help for sure.

heavytwenty · 11-01-2009, 01:50 AM

Quote:

Either do your negative reps much slower or try Lat cable Pulldowns with a wide grip....Do pyramid sets until you get your 1 rep max above bodyweight. Then try again.

Sounds like what I did. Using the assist machine or bands help as well. I don't really get how a 150lber has trouble doing pullups though. I struggled @ 195-200 lbs bodyweight but after dropping 25 lbs, a set of 10 is easy. Took me over a year to go from repping 8 @ 40-50 lbs assist to repping 10 @ bodyweight, but I have a feeling you'll progress quicker at 150lbs.

Edit: just noticed you're 15 years old. Just concentrate on getting stronger with everything and you should be fine. Basically don't worry too much over pullups, do other upper back exercises and eventually you'll find the strength to do them.