Lat Pulldown vs. Machine Assisted Pull-Ups

[Jumb0]

I'm not strong enough to do a single pull-up. I have been doing lat pull-downs on my back day, but I haven't really made any progress...

Today I decided to do machine assisted pull-ups instead. I felt like it allowed me to hit my lats more. I got the best lat pump I've ever had.

Should I continue to do machine assisted pull-ups until I can advance to regular, body weight pull-ups?

[socaldelmar]

I'm not strong enough to do a single pull-up. I have been doing lat pull-downs on my back day, but I haven't really made any progress...

Today I decided to do machine assisted pull-ups instead. I felt like it allowed me to hit my lats more. I got the best lat pump I've ever had.

Should I continue to do machine assisted pull-ups until I can advance to regular, body weight pull-ups?

When you're attempting to do a body weight pull-up, how close are you to getting one full rep? Using the assisted pull up machine is fine until you can progress to doing a few pull ups, after that it will just take time... the best way to increase the amount of pull ups you can do is by doing pull ups.

[Jumb0]

When you're attempting to do a body weight pull-up, how close are you to getting one full rep? Using the assisted pull up machine is fine until you can progress to doing a few pull ups, after that it will just take time... the best way to increase the amount of pull ups you can do is by doing pull ups.

I can get about halfway up...but then I just hang there no matter how hard I try to pull...weaksauce

I can do parallel grip pull-ups though, presumably since they recruit the bicep more than the lat, and my biceps are relatively more developed

[vincerich]

If you felt better doing assisted pull-ups, then continue to do them.

[vincerich]

I can get about halfway up...but then I just hang there no matter how hard I try to pull...weaksauce

I can do parallel grip pull-ups though, presumably since they recruit the bicep more than the lat, and my biceps are relatively more developed

If you can do parallel grip pull-ups, then you should do them. Whatever the case, try to feel the exercise in your back, and don't jerk your way up and then drop back down.

[kc0716]

Looking at your picture, you should definitely be strong enough to bust out a few BW pull ups. Looking at your stats, I think losing weight (body fat), and focusing on progressing on the assisted pull-up machine is the way to go. IE if you could do 10 pulls up on the machine with BW - 50 lbs, next week attempt to do 10 reps at BW - 40 lbs etc etc.

Also, for people who can't do BW pull ups, it isn't always about the strength requirement. There are also techniques that can assist you. Google "how to improve pull up", or something along those lines, and looking through many articles.

[socaldelmar]

I can get about halfway up...but then I just hang there no matter how hard I try to pull...weaksauce

I can do parallel grip pull-ups though, presumably since they recruit the bicep more than the lat, and my biceps are relatively more developed

Alright then, go ahead and just stick with the assisted pull ups for now until you have progressed enough to move on to full body weight. Pull ups take time and consistent practice. For example, right now I max out on the lat pull down, and I can do about 15 pull ups, when I am actually incorporating them into my weekly routine I can do between 20-30 pull ups depending on my weight.

[t_rave]

I'd say your better off doing both of them man. Yet, try doing hoping pull up negatives. So just jump up so your chin is above the bar then lower yourself slowly. Or another alternative would be weighted negatives. Place a bench under the bar, db in between legs and lower yourself down then reset using the bench. I use all these methods Nd can bang them out. Hope this helps

[GHODT55]

pull downs

[tgator007]

You might want to consider a combination of both. With pull-ups focus on the negatives. At the top hold for 5 seconds. Then slowly lower to the half way point and hold for another 5 seconds. Last, lower to almost the bottom and hold for another 5 seconds. If you can only complete one positive, jump and pull yourself up so you can repeat the negatives. Continue this until you cannot go anymore. Positives show how strong you are but negatives build the strength. Use the negative strategy for the pull downs also.

[t_rave]

You should've just copy and pasted my post lol

[Tylamb]

I need some help as well. The slowest I can lower myself is 3 seconds and I can do about two reps of those. Is three seconds alright or should I do assited with chair instead for effectiveness. Or both?

[t_rave]

I need some help as well. The slowest I can lower myself is 3 seconds and I can do about two reps of those. Is three seconds alright or should I do assited with chair instead for effectiveness. Or both?

Read my first post

[omarahad]

Read my first post

assisted pull up's are awesome. i use to struggle with 1 pull up.... after doing them for 2 weeks i can now pull off 4 pullups on my own. WHICH does not sound like much but its a personal achievement for me

[Soiren]

has anyone tried "grease the groove"-strategy to improve pull-ups?
I've heard it is a great thing, but i have a couple of questions to those who did it.

[AmazinJason]

I say do whatever exercise YOU prefer and have better mind-muscle connection for.

Obviously, judging by the opening post, we can see that it is the assisted pull up. Keep doing them until you can start busting out a few body weight pull ups, then just start progressing with body weight pull ups and start doing weighted pull ups.

[miamibodybuilder]

well i usually use the assisted pull-ups as my warm-up before my back workout. i usually do 3 sets to failure on each then i hit the back. pull-ups are great for lat width so i wouldnt say take them out, but do them at the beginning to warm-up and get that blood in there and then hit the back with your pull-downs and rows. and theres nothing wrong with the assisted version of pull-ups either, i'd rather do them correctly while being assisted then be swinging back and forth and kicking my legs and do them wrong.

[Tyciol]

Using the assisted pull up machine is fine until you can progress to doing a few pull ups, after that it will just take time...

It's still fine to use the machine even after you can do free pull ups... how much is a 'few' anyway? It sounds like if you can bench 300 x 5 that benching 250 is suddenly pointless, yet doing higher rep sets with it could cause more hypertrophy.

the best way to increase the amount of pull ups you can do is by doing pull ups.

Unless of course the amount someone can do is 0.

I have been doing lat pull-downs on my back day, but I haven't really made any progress...

You weren't able to increase reps or weight over time training this movement? Did you try drop sets?

pull downs

Ya.

has anyone tried "grease the groove"-strategy to improve pull-ups?

This is what I do but the problem is that I don't grease regularly enough. I think training to failure might be better for those of us who get distracted and don't train regularly, at least we can shove in a lot of work when we do think of it and the DOMS afterward will remind us to train more.

[martial-man420]

Of topic, but I completely don't trust the assited pull-ups machine in my gym. I set it to like 40kg of assitance (as an example) and can push down the pad with one little finger. Then if i set it to 44Kg or 48kg etc...it suddenly becomes much heavier.

On topic i think the machine assited is definately better than the lat pulldown for assisting progression onto regular pullups. I also feel that using the machine assisted makes it harder to cheat vs. regular pullups as you can't move back and forth at all. I find that using the lightest weight on my assited machine is harder than just doing regular pull ups due to the incredibly strict form you must use.

[Godhand502]

You can also try the Vertical Traction Machine if your gym has one. I used it to develop my lats enough to do full body weight pull ups.

[Anthony21]

Using the assisted pull up machine is great IMO. This helps you concentrate more on using your lats & getting that strong MMC. Keep with it slowly decrese the weight your using and next thing you know you'll be able to knock out body weight pull ups.

I can do body weight pull ups but still use the pull up machine.

[dcon2121]

Using the assisted pull up machine is great IMO. This helps you concentrate more on using your lats & getting that strong MMC. Keep with it slowly decrese the weight your using and next thing you know you'll be able to knock out body weight pull ups.

I can do body weight pull ups but still use the pull up machine.

I'm gonna agree. Keep using the machine assisted for a while. I did that until I could do 5 regular pull ups, then from there they keep increasing. Im only at 12 right now, but I try to do 50, not all at once, but over a period of time on arms day.

Also, once you get to 10 on the machine assisted with the weight you have it on, lower the weight that is helping you. Do that every time you reach 10 reps.

[tomsfish]

has anyone tried "grease the groove"-strategy to improve pull-ups?
I've heard it is a great thing, but i have a couple of questions to those who did it.

ive used the grease the groove stragedy to increase my pullups.ive done my share of numerous 1 or 2 rep sets to get better.but if you cant do any yet its probably best to try other things to build up to a couple.

[Tyciol]

Of topic, but I completely don't trust the assited pull-ups machine in my gym. I set it to like 40kg of assitance (as an example) and can push down the pad with one little finger. Then if i set it to 44Kg or 48kg etc...it suddenly becomes much heavier.

Hm, well even if the resistance isn't exactly what it says it is, as long as the steps are progressively easier/harder sounds like it's still a useful tool.

On topic i think the machine assited is definately better than the lat pulldown for assisting progression onto regular pullups.

I imagine slightly, since you get the sensation of moving through space and can kneel instead of sit which feels better.

I also feel that using the machine assisted makes it harder to cheat vs. regular pullups as you can't move back and forth at all. I find that using the lightest weight on my assited machine is harder than just doing regular pull ups due to the incredibly strict form you must use.

It does seem like an interesting way to prevent kipping.

You can also try the Vertical Traction Machine if your gym has one.

Like this?

It was the first I heard the term, but it's basically a machine/lever type lat pulldown right?

[JMUdukes]

I'm not strong enough to do a single pull-up. I have been doing lat pull-downs on my back day, but I haven't really made any progress...

Today I decided to do machine assisted pull-ups instead. I felt like it allowed me to hit my lats more. I got the best lat pump I've ever had.

Should I continue to do machine assisted pull-ups until I can advance to regular, body weight pull-ups?

Hey man didn't read all of the replies so I don't know if this has been said but I used to have the same problem. What I did to fix it is step up on a stool or chair to put yourself over the bar, instead of doing a pull up start above the bar and slowly lower yourself down. You should lower yourself as slow as possible idealy taking 8-12 seconds to lower completely. If you can control your body and slowly lower for 12 seconds then you will be able to do a pull up. Sounds confusing when typed out but I hope this helped man.

[harmsllc]

I'm not strong enough to do a single pull-up. I have been doing lat pull-downs on my back day, but I haven't really made any progress...

Today I decided to do machine assisted pull-ups instead. I felt like it allowed me to hit my lats more. I got the best lat pump I've ever had.

Should I continue to do machine assisted pull-ups until I can advance to regular, body weight pull-ups?

This new piece of exercise equipment makes Push Ups and Pull ups easier for anyone regardless of strength level. The Push Up Bench can be used to do assisted pull ups and there are 11 different levels to work through for push ups on the Push Up Bench. Google it and see what I'm talking about.

[RichardJJones]

I'm the same dude!! I weigh 293lbs and could never do a BW pull up until i read these forums I realized I needed to so I could achieve a wider back so I started with the assisted machine pull ups with in 3 months I can now do 4 sets of 10 reps BW pull ups!!

So def start with the assisted machine it does help big time!!

[AOSpades]

Avi looks pretty swole OP, surprised you can't do a pullup.