Fellow powerlifters and those alike who do pull ups, GTFIH!

[jmt92]

Help me?

I use to be able to do full rom underhand pullups, 15-20 reps easy, even 5-8 wide grip.Then I turned to the dark side of eating a ****load and training to get huge and made the mistake of ditching pull ups for pulldowns...fail I know.Now I'm 220, cutting back to 195-200 and I want to d full ROM chin ups and pull ups again.I do my vertical back movements on my military press day(5,3,1), so does anyone have any good ideas to help me get stronger in this movement, and eventually do endless amounts of reps with them if I so choose?


Repping all good answers

[powerhouse283]

umm do them? Then when you can do a few sets of 10, add weight...

[jmt92]

umm do them? Then when you can do a few sets of 10, add weight...

I can do maybe 2 really good chin ups and only one pullup...how exactly can I "do them" if all I can do is that?

[SquatzAndPuke]

I can do maybe 2 really good chin ups and only one pullup...how exactly can I "do them" if all I can do is that?

Do multiple sets of 1...and do them more than once a week.

One easy way would be to get one of those doorway pullup bars and do a pullup everytime you go in your room or something like that.

[jmt92]

Do multiple sets of 1...and do them more than once a week.

One easy way would be to get one of those doorway pullup bars and do a pullup everytime you go in your room or something like that.

that sounds like an idea there.

What about the assisted pullup machine?Could I maybe use it to help aswell?Or band assisted pullups?

[SoaringSwine]

Band assisted > machine. But just try to do as many unassisted as you can.

[jmt92]

Band assisted > machine. But just try to do as many unassisted as you can.

That's what i was thinking.Set up the bands and do them assisted after I do a few sets un assisted.I know I have the strength for it just need to actually try to do it.I must admit, I've been a plldown whore for about a year now...and I don't like it.

[morbid8desire]

Dropping fat weight would be your best shot, as pulling less weight is easier, imagine pushing/ squatting 10-20lbs over your working weight....how much heavier that feels...

It's also interesting how skinny guys with barely any experience in training at all, tend to be able to do 15+ in the first few days of ever doing them, which supports the statement above...

You gotta set your goals straight, strength and endurance aren't closely correlated at all.

[caso81]

something that worked for me; say you are going to do a total of 50 chins. do as many sets as it takes to get 50, even if its only a few at a time. stick with that and it will eventually take fewer sets to achieve the total

[Jeremy90]

If you have a have training partner, when you do pullups/chins bring your legs up behind you and have him grab your shoes and push them up to give you a little boost.

If you dont you can do jumping pullups, recline pullups on a smith machine or power rack, band pullups or an assited pullup machine. The Assisted machine actually worked very well for me

Or you can keep doing Lat Pulldown until you can do your bodyweight for reps

[jmt92]

Dropping fat is gonna happen either way, I hate being this chubby.

I want to be able to do them so my back will get stronger and GROW, endurance is a plus but that will come over time of doing them.

I think i will just cycle the ideas around with each wave of my workout:this next wave try and hit say 25-30 total and try to decrease the amount of sets it takes to do them, then assisted with bands or the machine, partner etc.I think i can figure it out from here, reps all around unless I'm on recharge, thanks guys.

[BBDF]

Both these programs helped me out alot, pick one and use the bands until you don't need them anymore. the key to these programs is to choose one and stick to it and it will work.

http://webpages.charter.net/bert/reconron.html

http://www.4mcd.usmc.mil/AOP/OSOHyat...%20Program.htm

Good Luck-

[wolfbaden6]

Do multiple sets of 1...and do them more than once a week.

One easy way would be to get one of those doorway pullup bars and do a pullup everytime you go in your room or something like that.

Isn't that called "greasing the groove"? Or am I thinking of something else?

[Philip81193]

I could do about 3 wide grip pullups at 150 BW.
I just did them every day, I tried to get 30 daily, not all at once, just spread throughout the day.
In about 2 weeks, I'd worked my way up to 13xBW.
I have a pull up bar in my doorway, so it was convenient.

[koyongi]

Learn to kip.
Do what you can from a dead hang, then start using more body english until you fail.
You'll be able to get more work in that way.

For powerlifting, once you can get good sets of 5-8, start adding weight.
The stronger you are, the more you'll be able to do at bodyweight, but the heavier weight will be more applicable to the sport.

[samsuperjew]

test titan, i forget where you live, but imma be in orlando tomorrow (if you live here)

[jmt92]

test titan, i forget where you live, but imma be in orlando tomorrow (if you live here)

Braski I definately live 3-4 hours north of orlando depending on how fast you frive on the highway.If you are ever near jacksonville, then I will be happy to come and fluff your jew fro while I watch you deadlift and whack my jack

looking at 2 programs posted as I type..yes multi taskin like a mofo

[jmt92]

Okay so on that first link, is that just how many to do daily 5 days of the week?Or what?

[EinMassengrab.]

just do 50 total, even if it's 50 sets of 1. and eventually you'll be able to do it all in sets of 2, 3, 4 , etc.

[jmt92]

just do 50 total, even if it's 50 sets of 1. and eventually you'll be able to do it all in sets of 2, 3, 4 , etc.

So applying that to said program in the first link, do 23 total in week 1 on one of my days, then the same for the rest of the weeks?I know what you mean, just trying to undertsand this program a bit.

[Entkommen115]

One of my favorite things to do is take a time limit (usually 15-20 minutes) and within that time limit do as many sets of 6 as you possibly can (does not have to be sets of 6 but that seems to work best for me).

This will kick your overall volume up and turn you into a pull up machine.

Once you have those down do the same thing on another week only now do them weighted. Take a time limit around 15-20 minutes and do weighted pull ups. Get a weight belt and add 25-45 pounds and do as many sets of 3 as you can in the time limit.

Trust me this works very, very well.

[fennway4414]

You can do band assisted, they will definitely help you. Get a pull up bar and put it on your door and every time you go in or out of the room, do 1-2 pull ups.

Also, negatives could work, do them after the pull ups. 2 or 3 sets of just holding yourself up there with your chin over the bar as long as you can each time.

[SquatzAndPuke]

Isn't that called "greasing the groove"? Or am I thinking of something else?

Yup. Works well for bodyweight stuff.

[FatWhiteKid]

Deadlifting and rows are both great for building the muscles used in pull-ups and chin-ups, but more importantly to increasing the reps is losing weight.

[olympic]

something that worked for me; say you are going to do a total of 50 chins. do as many sets as it takes to get 50, even if its only a few at a time. stick with that and it will eventually take fewer sets to achieve the total

^^ Before starting on this my training partner could only do 3 x 3 chinups... within a couple of months he was almost at 5 x 10. Just do however many sets it takes to get the full 50 each time and do it twice a week.

[MD89]

I find that doing them in a ladder style helped. Also rows as a supplimentary excersize.

eg 1,2,3,2,1

helped me get to 12 at 105kgs

[JiP]

Did you gain like 100lbs? Going from 15-1 pull ups is pretty bad.

[Heavy_Beats]

so if i got a bar with like 225 of something easy for DL on it threw it in my hallway and just did a DL every time i walked by it would help DL?

If you want to get up to 5 sets 10 with 225lbs it may well help you do so.

Btw some doorway pull up bars are only good for 220lbs (on youtube), so are there any better ones another concern is the door frame itself.

I found this.

[Legion]

My best advice is to do pullups no matter how few you can get each set. I have a friend that doesnt because he can only get one and prefers to do pulldowns until hes strong enough for pullups. Guess what he still only does one or two after months of training.

If you do pullups no matter how many you will improve. My pullup scheme since I started training is:

early days: no pullups at bw of 145lbs or 65kg
after some months of training: 3 sets of 5 at 165 or 75kg
today (2 and a half years since): 3 sets of 8 with a 45lbs plate at bw of 185

[King 13]

I like to do pull ups 2 times a week. Usually I will give myself 5 sets to see how many reps I can get, lets say 20. Then the next workout I'll try to match 20. And on the next week I'll try to beat it. Its worked pretty well for me so far.