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  1. #1
    Registered User Al3aZeF's Avatar
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    Unhappy I can't do pull ups?!!! need help

    hey guys, I have a problem, which is that I can't do even one pull up!!!!!! but I can do 43 push ups without stop, my stats:
    Weigh : 83 KG
    Lenght : 183 cm
    Squat : 120 KG
    Deadlift : 140 KG
    Bench : 80 KG
    and I'm a basketball player, and my team-mates who are weaker and lighter then me can do more then 6+ pulls, and the same problem with the dips, I can do only 2 dips!
    please help me, I want some tips or exercises can increase my pull ups or anythin' can help me?
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  2. #2
    Registered User decimater7's Avatar
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    what i would try is:
    step 1. attempt to up a pull up, if you cant get it move to step 2, if you do get it go for as many reps as you can get
    step 2. jump up to the bar and lower yourself for a slow count of 5 (this is a negtive) do 2 negitives
    step 3. do a [fairly] easy set of seated cable rows (12 reps)

    this is a giant set, do all of these steps in succesion without stopping, then rest until you feel prepared to run the series agin
    i would run this though 2 times in a day, 2 or 3 times a week

    once you get to the point where you can do 5 or 6 pull up in the first step i woul scrap this and just do strait set
    example: 5 x 3 or somthing once you can to 5 with out stopping
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  3. #3
    Atheist brah secretlifter3's Avatar
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    Get someone to hold your legs and give you slight assistane OR use one of those machines where you put it to a certain weight and go on it (it makes it easier).

    Eventually you'll get stronger and be able to them.
    Ensure you're doing other heavy back work and bicep work.
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  4. #4
    Registered User JackieMM's Avatar
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    Wink

    Originally Posted by Al3aZeF View Post
    hey guys, I have a problem, which is that I can't do even one pull up!!!!!!

    please help me, I want some tips or exercises can increase my pull ups or anythin' can help me?
    First, know that pull ups and push ups use totally different muscles. Push Ups= (primary) Chest, and (secondary) triceps . . . whereas Pull Ups=(primary) Back, and (secondary) biceps.

    Start by working your back more . . . lat pull downs, rows etc. Try working on an assisted pull up machine and decrease the weight (slowly) over the weeks. Remember, it's not going to happen over night.
    Last edited by JackieMM; 07-23-2010 at 08:46 AM.
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  5. #5
    ●▬▬๑۩۩๑▬▬● Pazienxa's Avatar
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    use grease the groove method stated by pavel. do them often. if u have a chin up bar at home you can do them once every few hours. keep practicing
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  6. #6
    I am a MASS MACHINE!! Lex29us's Avatar
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    Originally Posted by secretlifter3 View Post
    Get someone to hold your legs and give you slight assistane OR use one of those machines where you put it to a certain weight and go on it (it makes it easier).

    Eventually you'll get stronger and be able to them.
    Ensure you're doing other heavy back work and bicep work.
    I think this is a great way to become comfortable with pullups. You first must understand that that pull up is not an easy exercise, so dont get discouraged. I added them into my back workout for the first time about three months ago. I can now do two sets of 10 before i start to drop in reps. If you dont have a pull up machine that will provide resistance than as secretlifter3 suggested have someone spot you at the legs. Its important to give yourself time with this movment. What I did to get better at it was as soon as i couldn't do any more I would do a set or two of wide grip pulldowns, and then 2-3 sets of close grip pull downs. Its a great exercise to have in your routine, so I hope you stick with it.
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  7. #7
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    Hello, I am roni and ther is long time since the last time I have post here. happy to comeback!
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  8. #8
    Beastmode Engaged. beertank23's Avatar
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    I coudn't do them and how I got there was.

    Having someone hold my legs, do high reps x 3 sets. Then i progressed to having someone give me a light nudge under the lats.

    Helps if you have a cluey spotter, who realises what your trying to achieve, my mate, has slowly been decreasing the assistance he's giving me each time, until i eventually work up to doing them myself.

    i'm 115kg, i still need a slight push under the lats to get up there.
    310 Pounds down to 218 Pounds.
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  9. #9
    Scrawny Asian crono456's Avatar
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    You should try jumping and go slow on the negative. One rep at a time then reset. And do some lat pulldowns with very good form... eventually you'll be able to do chinups and then pullups.

    As for dips, I wasn't really able to do them with good form until I was benching my weight. You're close just keep doing them.
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  10. #10
    Banned MadDestiny's Avatar
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    do negatives until you can do chin-ups
    then do chin-ups till you can do pullups
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  11. #11
    Registered User Willhu12's Avatar
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    Originally Posted by MadDestiny View Post
    do negatives until you can do chin-ups
    then do chin-ups till you can do pullups
    Or just use the assist machine.
    COMPETITION BESTS:
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  12. #12
    hehe ty men heartswild's Avatar
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    Take a resistance band and tie it onto your pullup bar. Use that for assistance until you build up enough strength. Works like a charm
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  13. #13
    Registered User Al3aZeF's Avatar
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    thanks guys for the great tips
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  14. #14
    Lord of the brocean! KevJr88's Avatar
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    Originally Posted by Al3aZeF View Post
    thanks guys for the great tips
    Yeah definitely use the assist machine. Also lat pulldowns and other back exercises.
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  15. #15
    Registered User Al3aZeF's Avatar
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    unfortuanally the gym that i'm workout on it doesn't had assist machine
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  16. #16
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    For years I couldn't do a pull up. One day I went to the store and bought one of those cheap pull up bars you hang in a doorway and everytime I walked in or out of my room I would pull myself up as far as I could and eventually I was knocking out 5-6 at a time. You could give that a try.
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  17. #17
    Registered User Liams89's Avatar
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    pullups ftw!
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  18. #18
    Registered User Willhu12's Avatar
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    Originally Posted by Al3aZeF View Post
    unfortuanally the gym that i'm workout on it doesn't had assist machine
    Thats a bummer dude they're really a good piece of equipment for people who can't lift their own bw, but theres lots of other ways to get pull ups(lat pull downs, isometrics, kipping, partials, negatives, partner assisted, etc).
    COMPETITION BESTS:
    4kg shot - 13.70m
    5kg shot (U17) - 12.55m
    6kg shot (JUN) - 11.39m
    1.5kg discus (U17) - 32.60m
    1.75kg discus (JUN) - 29.70m
    5kg hammer (U17) - 30.49m (one turn)
    6kg hammer (JUN) - 27.03m (one turn)
    800g javelin (U17) - 20.05m

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  19. #19
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    Originally Posted by secretlifter3 View Post
    Get someone to hold your legs and give you slight assistane OR use one of those machines where you put it to a certain weight and go on it (it makes it easier).

    Eventually you'll get stronger and be able to them.
    Ensure you're doing other heavy back work and bicep work.
    Negatives work way better than this method.

    Speaking from the experience of not being able to before. Negatives yielded the best results by far
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