Help on pullups

[traind]

can you guys recommend a routine that will help me do pull ups.. i can not do a single pull up and i really want to.. any suggestions ... ( Already trying negatives, and assisted pull ups )

[HighFivan]

already trying negatives and assisted pull ups.
how long? stick with it. There is no cheat code to get pullups, it sounds like you already have a good idea what it takes to get them done.

[traind]

already trying negatives and assisted pull ups.
how long? stick with it. There is no cheat code to get pullups, it sounds like you already have a good idea what it takes to get them done.

i just started yesterday just wondering if there is anything else i could be doing... also how long do you think it will take to do a couple pull ups

[Liftn2011]

i just started yesterday just wondering if there is anything else i could be doing... also how long do you think it will take to do a couple pull ups

check out www.twentypullups.com

[T1969]

i just started yesterday just wondering if there is anything else i could be doing... also how long do you think it will take to do a couple pull ups

Do you have access to a weight-assist pullup machine? That's where I would start.

[traind]

Do you have access to a weight-assist pullup machine? That's where I would start.

I have not seen one at my gym but i will make sure to check!

@ Liftn2011 thanks man looks like a great program!

[hamworld05]

I have not seen one at my gym but i will make sure to check!

@ Liftn2011 thanks man looks like a great program!

If you do find it, you gotta actually use it. A lot of people **** on it, but it works for getting your first chinup. Okay? Your first fuking chinup, that's all that matters.

Now go do 400 to 450 reps on the assistance machine with 140-150 pounds of assistance. Finish off the workout with some tough negatives. Do this again tomorrow. This will take a long-ass time. That's how hard you have to work.

You'll get your first fuking chinup the day after. I hope you like being able to do a chinup after 2 days of hard work. Do that, and then do negatives all fuking day. Do a negative for 1 or 2 seconds, do another one 5 minutes later. Get 110 total seconds worth of negatives. If this feels impossible after a while, just jump up to the bar like you're desperate. Or rest. Rest a while, don't be afraid of taking naps.

Now say bye-bye to 1 chinup and say hello to 2 chinups. Now you can fuk around daily doing 6-8 chinups and get stronger or you can just repeat with all-day negatives. It's up to you because you're not too fuking weak to do a chinup no more.

[ProtienandIron]

Aim for 1 rep, then 2reps, then three reps etc.

Its as simple as that. I have never liked assistance machines unless it is for people that are overweight.

[LiveRipped]

Hey man, these exercises are all for improving lat width and strength.
I read these in a magazine a few weeks back and i saved it. I am currently doing this workout 1 a week and have allready seen some improvement.

Wide Grip Assisted Pull Ups 4 sets for 10,8,6,6, reps
Bent Over Barbell Rows 4 sets for 15,8,8,10 reps
Wide Grip Front Pulldowns 4 sets for 15,8-10,8-10,8-10reps
Wide Grip Seated Cable Rows 3 sets for 10,10,10 reps

The first set is a warmup in the first 3 exercises.

Do this 1-2 times a week(atleast 3 days inbetween) for 6 weeks and you WILL be able to do atleast a few pullups.

Good Luck!

[Zipsfb]

Now go do 400 to 450 reps on the assistance machine with 140-150 pounds of assistance. Finish off the workout with some tough negatives. Do this again tomorrow. This will take a long-ass time. That's how hard you have to work.

I completely disagree with this advice. Yes, the assisted pull-up machine is great. However, treat it like any other exercise. Don't do 400 reps a day and don't do it everyday. OP, if you did 6 sets of 8 to 12, and give your body time to rest and eat right you'll see big gains. Sometimes less is more when getting stronger.

[Bararuloke]

I was also in a similar situation 5 weeks ago. I could not do one pull up. I started with negatives. I would try to do each rep for 8 seconds. I first started with 2x4.. then 2x5.. and so on. I did it alternate days. After I was able to get 3x5, I started doing proper pull ups. I think it took 3 weeks or something like that to do my first proper pull up. Now I can do 3x5 pull ups.

This worked for me. I guess it could work well for others also

All the best!

[AdrianPerry]

Wide Grip Front Pulldowns.


.... +1 to this.

[traind]

Hey man, these exercises are all for improving lat width and strength.
I read these in a magazine a few weeks back and i saved it. I am currently doing this workout 1 a week and have allready seen some improvement.

Wide Grip Assisted Pull Ups 4 sets for 10,8,6,6, reps
Bent Over Barbell Rows 4 sets for 15,8,8,10 reps
Wide Grip Front Pulldowns 4 sets for 15,8-10,8-10,8-10reps
Wide Grip Seated Cable Rows 3 sets for 10,10,10 reps

The first set is a warmup in the first 3 exercises.

Do this 1-2 times a week(atleast 3 days inbetween) for 6 weeks and you WILL be able to do atleast a few pullups.

Good Luck!

Thanks man, im gonna do this routine. def repped.

and i don't think im gonna go crazy with 400 reps day after day... i was told muscles need time to repair in order to get stronger

[LiveRipped]

Thanks man, im gonna do this routine. def repped.

and i don't think im gonna go crazy with 400 reps day after day... i was told muscles need time to repair in order to get stronger

ya, your welcome.
400 reps a day isnt good for building muscle/strength.

[Tyciol]

can you guys recommend a routine that will help me do pull ups.. i can not do a single pull up and i really want to.. any suggestions ... ( Already trying negatives, and assisted pull ups )

What are you using for assistance? How slow are your negatives? Are you able to pause at any point?

Would it be right to assume you don't have access to a lat pulldown?

do 400 to 450 reps on the assistance machine with 140-150 pounds of assistance. Finish off the workout with some tough negatives. Do this again tomorrow. This will take a long-ass time. That's how hard you have to work. You'll get your first fuking chinup the day after.

Coolest post I've ever read.

[hamworld05]

Thanks man, im gonna do this routine. def repped.

and i don't think im gonna go crazy with 400 reps day after day... i was told muscles need time to repair in order to get stronger

And where does your body find the time to repair your muscles? During sleep! That's how much rest you need! It's not just about going crazy or doing 400 reps. It's about doing a specific amount of work to train your muscles to get stronger. Whether it's 200 or 400 reps, the only difference is time. Within a week, that amount of volume will get you stronger.

Tyciol, thank you. I am just suggesting(aggressively too lol) what worked for me. Just ask Pavel, he can attest to daily lifting making him stronger.

Your muscles are not gonna completely recover, of course not. If they did, you would doing chinups like they're nothing by now. But they will adapt and get stronger. That's all you can ask for.

[Biggity068]

If you haven't been told about them, there are giant rubber bands (Superbands, I believe they're called) at PerformBetter.com. I have a couple myself, and when I'm not around a weight-assist machine, or a helpful spotter, the bands make all the difference in getting reps when I can't do effective pullups anymore. Other than that, really it's one of those "you just gotta do them" exercises. Best of luck to you.

Also, I sent a hotlink for the Superbands to your messages.

[BigNasty100]

Hey OP, I was in the same position as you a few years ago. Just don't give up on negatives and chinups (if you can do them). It took me a month, but I worked my *ss off and got to three pullups. Then, I bought a $30 pullup bar for my door from walmart and started doing pullups to failure whenever i would walk by. Within a month i was able to pump out 15 no problem. Best of luck and remember: perseverance pays off bro

[jvon2011]

This isn't really an exercise, more like a workout, but go find a pool and swim. Look up some swimming technique first though so you know how to swim correctly. Then, start with a few hundred yards and build up from their. ALWAYS USE PROPER TECHNIQUE. I can't stress that enough. I am an extremely good swimmer (not olymic quality or anything) but after swimming for just a year and a half, I worked my way up to 17 at a time (around 8th grade). If you do (proper technique), it works your lats really well. If you do everything right, you should get your first chin up after no more than a month.