Should I incorporate pull ups on backbi day or chesttrisho day? Also how many sets and reps are good enough and should this be my first exercise, last, or in between others.
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03-23-2012, 01:00 PM #1
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03-23-2012, 01:06 PM #2
They should be a part of your back workout and it's really your call where they fall in the routine.
Personally I put them at the beginning of my back routine (usually the first exercise) and try and get about 3-4 sets of 10-12 reps.
If you can hit 10-12 reps easily then add weight.Team MuscleTech Rep
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03-23-2012, 01:40 PM #3
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I prefer to go for repetitions when it comes to pullups, so typically will do x number of sets to failure
if you do decide to add weight however it might be good idea to put them earlier in the routine seeing as its a solid compound exercise so you will need a fair amount of energy
if comfort with pullups is the goal here, i would recommend switching grips. I like to train with roughly 5
*Pronated grips
Normal (about shoulder width)
Wide
Close
*Supinated grips
Normal (Chin up)
Close
and then i'll add a neutral grip where the palms are facing in, if that is an option where you are doing your pullups.
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03-23-2012, 01:45 PM #4
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03-23-2012, 01:47 PM #5
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03-23-2012, 01:54 PM #6
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03-23-2012, 02:07 PM #7
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03-24-2012, 11:10 AM #8
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03-24-2012, 12:40 PM #9
Definitely add them in to your Back and Bi day. Doing pull-ups (the over-hand grip) is great for your back and chin-ups (reverse grip) really hit your back, lats, and bi's. How many depends on what you're trying to do. If you want to do a lot of pul-ups/chin-ups, I would suggest doing sets of about 80% of you single set max. if you can to 20, do a few sets of 15-16 to help build that muscle endurance. If you're looking to build a stronger back, or when doing too many pull-ups becomes boring, do weighted pull-up/chin ups for sets of 8-12. You can use a dip belt to add weight, or what I prefer- a dumbell between your feet. Not only do I feel some work in my abs as I do the sets, but you can also drop the weight once you fatigue and knock out a few more at body weight.
I'm a Marine and we do a ton of pull-ups.. these are the kinds of recomendations I give my Marines who are trying to improve their PFT's. Hope it helps.
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03-24-2012, 01:24 PM #10
I understand the desire to abbreviate, but I have solved this too, so that it is the shortest.
Supinated grips = "sins". Hammer grip = "hins". Pronated grip = "pins".
Just add prefix "wi-" for wide grip, and "na-" for narrow grip, and "me-" for medium grip.
I haven't figured out a term yet for when people do such a wide grip that they can't get their chin over the bar anymore. Suggestions?
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03-24-2012, 02:14 PM #11
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03-24-2012, 02:36 PM #12
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03-24-2012, 02:53 PM #13
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03-24-2012, 06:47 PM #14
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03-25-2012, 02:17 AM #15
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03-25-2012, 04:14 AM #16
When should I do pull ups and how many?
At 0300 and at 1500 every day.
1000 in the morning, 1000 in the evening.
You should make sure that you breathe in exactly 21600 times in the day, or you'll never make progress.
Since you obviously no nothing about training, maybe you should do a program that is simple fullbody beginner, or simple upper/lower beginner program.
The rule of thumb for progress in chins is avoid failure except during a test every few weeks, and do multiple sets at half your rep max.
So if you can do 5 chins in decent form, multiple sets of two will move you forward.
When your rep max is 10, you do sets of five. Not going to failure means you won't burn out, plateau, and regress too early.Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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