Pull-Ups for bigger guys

[lstultz1010]

Was wondering if anyone had some advice or tips to getting higher reps on pull-ups. I weigh 212 and it's a definite struggle to do pull-ups. Lat pull downs simply aren't cutting it for me. So does anyone have their own tips or techniques? Curious to know. Thanks

[brianpancow]

You just have to get those muscles used to it. The lat pull downs are helping you with this, but you have to actually do pull-ups to start seeing more reps. Have you tried using the pull-up assist machine? This will help you get used to them better, and overtime you are doing more reps without any need of assistance. I honestly don't know you're fitness level, but hope it helps.

[lstultz1010]

You just have to get those muscles used to it. The lat pull downs are helping you with this, but you have to actually do pull-ups to start seeing more reps. Have you tried using the pull-up assist machine? This will help you get used to them better, and overtime you are doing more reps without any need of assistance. I honestly don't know you're fitness level, but hope it helps.

Thanks Brian. I do use the assist machine often, but when I switch to just the bar I can at most manage 3 or 4 on a good day. I've always been an athlete, but it's been years since a organized sport. I recently got back into the gym about 3 months ago and have been dedicated and committed. It's my daily routine now, but definitely far off from my sporting days. I'll keep continuing what I'm doing and keep pushing through.

[JamesMontana]

Grab a training partner and have them assist you either by pushing up on the small of your back, or bend your knees and they can push upwards on your ankles (make sure they let go of your ankles before you let go of the bar).

[esp13]

negatives

[notcameron]

drop some fat gain some muscle

[seanfl02]

negatives worked for me too

[jonstosik]

Negatives did and are still doing wonders for me. Other common suggestions include using a chair - put one foot on the chair and use your leg to assist should you need it, also using a resistance band underneath the bar to assist. Though these are both just other ways of creating a makeshift assisted pullup machine.

Increasing weights in other back exercises should help with pullups indirectly as well.

[bishdipbrah]

Check out chad Waterbury plp op. Maybe just use that for the pull ups.

[JohnRainbo]

Don't let your poundage be an excuse for not doing them. I weigh 200 and have been doing a minimum of 25 lbs weighted for reps of ten. So the weight isn't your enemy.

As others have said, the assist machine is a great place to start. I started there with just a little assistance, and stayed on it until I could get out fifty reps. Not in a row, but I would keep doing as many sets as it took until the total reached 50. Really helped out a lot.

I feel pull ups are the one thing you need to stick with. It is as if you can get bad at them if you don't do them every week.

[IDrinkBloodLOL]

For me, what worked best was actually working on lever pullup progressions. If you think about it, a lever is the same exact type of strain on the lats as a normal pullup, just moreso because you hold your arm straight instead of allowing your elbow to bend. I have found that because of working lever pullups, I can suddenly slam out sets of 10+ normal pullups no problem.

[jamalfudge]

Negatives. Pullups are still a work in profess for me @250 but I am getting there.

[lstultz1010]

Don't let your poundage be an excuse for not doing them. I weigh 200 and have been doing a minimum of 25 lbs weighted for reps of ten. So the weight isn't your enemy.

As others have said, the assist machine is a great place to start. I started there with just a little assistance, and stayed on it until I could get out fifty reps. Not in a row, but I would keep doing as many sets as it took until the total reached 50. Really helped out a lot.

I feel pull ups are the one thing you need to stick with. It is as if you can get bad at them if you don't do them every week.

Exactly what my brothers told me too.

I appreciate all the input fellas. Thanks for your time.

[igregie]

I'm pretty overweight for my age and height, but I still manage to do 3 sets of 10 doing pull ups.
Of course, they are spotted reps where my partner would push me up to get out of the "sticky point."

[JohnMariettePT]

Was wondering if anyone had some advice or tips to getting higher reps on pull-ups. I weigh 212 and it's a definite struggle to do pull-ups. Lat pull downs simply aren't cutting it for me. So does anyone have their own tips or techniques? Curious to know. Thanks

Highest i've ever been is 230 so i dont consider myself "big", but we are similar weight now so thought i would chime in. It sucks just being honest. What helped alot is frequency for me, never going to failure.

[BloodType3R]

Add weight.
I've found that adding 10 to 20lbs has very little impact on how many reps you can do (if you are only capable of a few reps in the first place).
So, If you can only do 4 reps in a set, add 20 lbs and get 3. Do a bunch of mini sets of 3 like this, alternating grips and dropping weight as neccessarry. Go for around 30reps total. Do it twice a week.
After about a month, test your max unweighted reps.. Betcha you'll have more now. Betcha you're also capable of weighted sets of 4 now.

Negatives never did a damn thing for me and neither did trying to tack on more struggling unweighted reps. Keep the reps low and heavy performing them as explosively as possible until you are capable of knocking out about 10 unweighted.

/myexperience

[papty123]

"I weigh 212 and it's a definite struggle to do pull-ups."

I wish I weighed this much so I wouldn't have to use a dipping belt!