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Thread: Pull ups

  1. #1
    Registered User cembos's Avatar
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    Pull ups

    Hey guys,

    I want to get into pull ups. I am a big heavy guy, so I know it will be difficult.

    However, i am wondering how to build towards them in a training schedule

    Cheers
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  2. #2
    Registered User air2fakie's Avatar
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    Add them to it.
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  3. #3
    Registered User cembos's Avatar
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    Originally Posted by air2fakie View Post
    Add them to it.
    Right

    I cant do them so that's why i ask how to build them into my schedule

    Cheers
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  4. #4
    Registered User air2fakie's Avatar
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    Originally Posted by cembos View Post
    Right

    I cant do them so that's why i ask how to build them into my schedule

    Cheers
    Do controlled negatives, do them assisted or with bands, or stick with lat pulldowns until you can do a few regular pull ups in a row.
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    Registered User EliKoehn's Avatar
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    Originally Posted by air2fakie View Post
    Do controlled negatives, do them assisted or with bands, or stick with lat pulldowns until you can do a few regular pull ups in a row.
    This is a good idea.

    If you can jump up to the top of a pullup position, aim to lower yourself back down as slowly as possible, and then at the bottom, release and then jump up again for the next rep. I would do this in combination and on alternating days with cable lat pulldowns (that pulley machine with the wishbone shaped handle) and do those at a weight you can handle for full concentric training.
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    Registered User GeneralSerpant's Avatar
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    Practice and try. There are so many minute differences between pulling circumstances that the back is structured to handle.

    Learn assisted, learn cable pull downs, learn different grips and attachments. I don’t think there’s an easy on-size fits all approach, particularly for learning your first pull-ups or for normalizing them some point far down the road.
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  7. #7
    Moderator SuffolkPunch's Avatar
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    If you have access to an assistance machine, those are good. You can progressively remove assistance as you are able to get more reps at a particular weight.

    Pulldowns are fine too, combine higher rep pulldowns with controlled negatives.
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    Registered User cembos's Avatar
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    Originally Posted by SuffolkPunch View Post
    If you have access to an assistance machine, those are good. You can progressively remove assistance as you are able to get more reps at a particular weight.

    Pulldowns are fine too, combine higher rep pulldowns with controlled negatives.
    What is a controlled negative?
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  9. #9
    Moderator SuffolkPunch's Avatar
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    Originally Posted by cembos View Post
    What is a controlled negative?
    Jump to help you get to the top of a pullup - then lower yourself slowly.
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  10. #10
    Biomed Brah Hypernation's Avatar
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    Use that assist machine thing that chicks always use to build your strength. If you’re a bigger dude it’s gonna be more difficult from Jump street.
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  11. #11
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    Weight loss adds to pullups faster than trying to build muscle. In fact, if you can't do a single, weight loss is your only option. Controlled negatives, cables etc - those are your long term plan.
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  12. #12
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    The Marine Corps loves pull-ups, so they have some great info. Links to different programs in the article.

    https://www.marines.mil/News/News-Di...rove-pull-ups/
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    If you have access to an assisted pull up machine, that is a very simple way to get started, and slowly lower the weight you use to assist yourself until you can do them on your own. Try using bands if you have them, if not, just hop on the bar and try to pull yourself up and fail day after day until those particular muscles used for pull ups get stronger. Eventually you will be doing pull ups
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