Pull ups

rekoil · 04-30-2008, 11:30 AM

I'm working at "Greasing the Groove" for pull ups to see if I can get up to doing enough to get a training effect from them come back day. Right now I can only do about 6 before failure, and a second set is out of the question. Now every other time I pass under an i-beam that's in my office I jump up and pull out 3 controlled pull ups. My question is do you think I should take it easy on my back work out for a while until I'm more used to this, or do I go balls out still and not be able to do my quick sets in my office?

nutsy54 · 04-30-2008, 12:50 PM

Steady, non-failure training is just the ticket to increase endurance.

You should have no problem working that alongside your strength training routine. If anything, just drop the pushups the day after Back day.

Charlac · 04-30-2008, 12:55 PM

I was going to start the same thread. I was trying to do a couple reps but after 6 my fat ass can't do no more.

Can you elucidate on the greasing the groove routine? I know Pavel wrote it but if you can summarize thanks.

**PLANETGETLOW** · 04-30-2008, 01:01 PM

You doing hammer grips or wide grips?

I suggest building up your strength by training it 2 or 3 times a week. Any more is over-training. Let the ego simply go.......

rekoil · 04-30-2008, 01:22 PM

Quote:

Originally Posted by Charlac

I was going to start the same thread. I was trying to do a couple reps but after 6 my fat ass can't do no more.

Can you elucidate on the greasing the groove routine? I know Pavel wrote it but if you can summarize thanks.

The best I can understand it it's just a new way to state the old saying, "practice makes perfect." It deals more with establishing CNS responses than with making the muscles bigger. For instance, right now I can do 6 pull ups and I'm done pretty much for the day. But if I consistently work at the motion involved without reaching failure, i.e. I do 3 pull ups every time I leave my office, my neural response to doing pull ups will be increased through practice. With a better neural response I'll recruit a greater percentage of muscle fiber when I attempt to do pull ups, and eventually be able to do quite a few more than I'm able to do now. I'm sure somebody who understands it better might be better able to explain the hows and whys of this method, but this works for me. I should have though of doing it myself a while ago because I already have experience with it. When I came into the Army years ago I could barely do 10-15 push ups. During basic training that number went up to 75-80 just because I frequently had to do smaller sets of 20-30. So I know that this type of training technique works for me.

bigredelts · 04-30-2008, 01:24 PM

if u can only do 6, then start doing pull ups on the assisted pull up/dip machine if you have one....then once you build up muscle and endurance, you can go into bodyweight regular pull ups, then eventually to get your back to grow, you will need to add weight to your body...via weight vest, or a dip belt with plates added to it

rekoil · 04-30-2008, 01:32 PM

Quote:

Originally Posted by PLANETGETLOW

You doing hammer grips or wide grips?

All kinds of different grips. I'm hanging on an i-beam, so I have to be creative with hand placement. I'm more focused on building endurance than strength as far as this goes right now, but thank you for the suggestion.

And thank you, Nutsy, for the quick response. I'll have to see how it goes.

**PLANETGETLOW** · 04-30-2008, 01:35 PM

Quote:

Originally Posted by rekoil

All kinds of different grips. I'm hanging on an i-beam, so I have to be creative with hand placement. I'm more focused on building endurance than strength as far as this goes right now, but thank you for the suggestion.

And thank you, Nutsy, for the quick response. I'll have to see how it goes.

No problem, pull-ups aren't a strong point for me either but I make sure to smash out lat work to build up the muscle. Perhaps some additional pull-downs and lat raises would help you out here?

I do chest-supported rows, Lateral pull-downs, pull-ups, and motorcycles on my back night.

Charlac · 04-30-2008, 04:59 PM

Thanks I'll try that.

Do the holds and negatives have any benefit?

Charlac · 05-21-2008, 10:11 AM

Just wanted to let you guys know I'm up to 10 as of this morning.

Ochman44 · 05-21-2008, 11:15 AM

You can do them every day if your doing gtg. Just stay at least 1-2 to full reps from failure. I would just not include a lot of other vertical pulling volume in your back workouts and you should be fine.

rekoil · 05-27-2008, 03:01 PM

Charlac beat me by about a week, but I made it up to a set of ten with following sets of six, four, and three. woohoo. I think I'll be ready for weighted in a month or two.