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  1. #1
    Registered User OryxOryx's Avatar
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    Lat Pulldown to Chin-Ups Transition

    I'm doing the Fierce 5 Beginner program.

    An issue is that I've maxed out the lat pulldown machine, but I'm still way too weak to do 3x8 chin-ups.

    I can do 3x10 with the maxed lat pulldown machine, but I can only do 2 chin-ups, and they aren't exactly perfect form dead hang chin-ups either. This is probably because I'm still kinda fat (working on it). Also, my lat pulldown machine is old and janky and even with the seat as low as possible my arms aren't completely straight when starting the pull.

    I have no bands to do band-assisted chin-ups.

    So what can I use to transition between lat pulldowns and chin-ups?

    Would it work to do something like, in place of just 3x10 lat pulldowns:

    Chinup x 1, LatPulldown x 8
    Rest
    Chinup x 1, LatPulldown x 8
    Rest
    Chinup x 1, LatPulldown x 8

    Then over the weeks, try to gradually increase the reps of chinups and decrease the reps of lat pulldown?

    Or is there a better way?

    Any advise appreciated.
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  2. #2
    Registered User bob2589's Avatar
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    Originally Posted by OryxOryx View Post
    I'm doing the Fierce 5 Beginner program.

    An issue is that I've maxed out the lat pulldown machine, but I'm still way too weak to do 3x8 chin-ups.

    I can do 3x10 with the maxed lat pulldown machine, but I can only do 2 chin-ups, and they aren't exactly perfect form dead hang chin-ups either. This is probably because I'm still kinda fat (working on it). Also, my lat pulldown machine is old and janky and even with the seat as low as possible my arms aren't completely straight when starting the pull.

    I have no bands to do band-assisted chin-ups.

    So what can I use to transition between lat pulldowns and chin-ups?

    Would it work to do something like, in place of just 3x10 lat pulldowns:

    Chinup x 1, LatPulldown x 8
    Rest
    Chinup x 1, LatPulldown x 8
    Rest
    Chinup x 1, LatPulldown x 8

    Then over the weeks, try to gradually increase the reps of chinups and decrease the reps of lat pulldown?

    Or is there a better way?

    Any advise appreciated.
    You said you can only do 2 - Is that 2 in total, or would you be able to bang out 2 more sets of 2 after a rest period?

    To increase my pull ups I forgot about the 3x8 and focused on increasing reps from a smaller target. I knew I could do 1 set of 8 before my form broke down, so I structured it as such -
    A -666
    B -766
    A-776
    B-777
    A-877 etc.

    This might be difficult for you as you are struggling to hit more than 2. What I would say is that my lat pulldown didnt carry over well to my pull up, I had to practise the move.

    Have you tried negatives - jump up to the top and control the descent? You could include those alongside your normal reps.

    I've also read that training abs with an ab wheel carries over to pull up strength as it is a similar movement as far as scapular retraction and elbow movement goes - Not sure how true that is though.
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  3. #3
    Registered User pterry0404's Avatar
    Join Date: May 2014
    Location: Ypsilanti, Michigan, United States
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    You could always order a band off of amazon. They run for about $15. Get a band with high resistance.
    Gym (170-180 lbs): 465 Squat, 300 Bench, 495 DL
    Meet (165 lbs): 430 Squat, 280 Bench, 445 DL
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