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Cant do a pull up!!
- Thread starter D15BT
- Start date
have someone help you do a pullup and hold your legs or feet.
Do negatives also. Jump up into the finish position then lower yourself as slowly as you can.
Ok, geting some help or jumping for the bar and holding it seems like it should help me. Greasing the groove only works if i can do a pull up or chin up? I cant even do ONE i've tried hanging and see if that got easier no help at all! So I will either jump and hold or just start from straight arms and try to get up? Just keep trying to get up and eventually I should be able to get up? Will the lat pull down do anything for me, I weigh 270 and I have been doing 3x6x150 on the lat pull down.
At 270 a pull up will be very hard until you improve your overall strength. Keep the lat pull and rows in your routine but don't obsess with it. I am 182 and do 3 x 8's in my routine. Comparing that to the lat pull down I did my 5 x 5 yesterday with 135. Just keep at it and it will come. But remember, a watched pot never boils.
my goal used to b a v shaped back until i got a pic and realised I already had one...what I did was
4 sets of wide grip chin ups, as many as possible + 2 failures per set
4 sets of lat pull downs, 10,8,6,6 reps increasing weight each time
2x2 sets of bent over single arm raises..(my term don't know the real one), with 40 pound dumbbells..10 reps
then the odd day i would do heavy shrugs, 4 sets of 10
after this for about a month I inreased how many wide gripes I could do by 5 (first set)
4 sets of wide grip chin ups, as many as possible + 2 failures per set
4 sets of lat pull downs, 10,8,6,6 reps increasing weight each time
2x2 sets of bent over single arm raises..(my term don't know the real one), with 40 pound dumbbells..10 reps
then the odd day i would do heavy shrugs, 4 sets of 10
after this for about a month I inreased how many wide gripes I could do by 5 (first set)
I have a question...I have a friend that cant do any pullups...yet he is 20 pounds more than me...If i do weighted (20lbs) pull ups, does that mean he does not have as much strength as me?
Do you have an assisted pull up machine? Second, try doing lat pulldowns without leg support. This will help build up some core strength and won't allow your body to assist you in the movement. You might even try kneeling down in front of the seat while doing the pulldowns. And make sure you are switching your grip from wide bar to close grip. This should help!
The gym I go to regularly does not have a assisted pull up machine but, the one at home does and i go there prolly once a week. Use that for help? If I move the leg thing wont i go up lol? I do weigh 270 but I use the leg thing in order to not go up! Also just take the leg thing away? lol or I dont see how it comes off.
Will adjust grip and do same set over again.
Will adjust grip and do same set over again.
Yes the assisted will just help build strewngth. Anytime your body moves through a plane of motion you incorperate more muscle fibers.
Week to week you should switch your grip. And moving the leg support away will help your form. You won't be able to cheat as much. You'll have to lighten the weight but you will feel the diff right away. Try doing your first set around 90 lbs and see how it feels. I have alot of my clients do this. But remember until you get some weight off your always gonna have a hard time doing pullups. You should be around 240 at the most. Unless your a bodybuilder!-)
Week to week you should switch your grip. And moving the leg support away will help your form. You won't be able to cheat as much. You'll have to lighten the weight but you will feel the diff right away. Try doing your first set around 90 lbs and see how it feels. I have alot of my clients do this. But remember until you get some weight off your always gonna have a hard time doing pullups. You should be around 240 at the most. Unless your a bodybuilder!-)
According to MIke Meija's Scrawny to Brawny, lat pull downs is not an acceptable replacement for pull ups. He suggest negatives.