Excercises for pull up

James said:
If you can, get one of your brothers to come in and watch you for the Squats and the Romanian Deadlifts. Have them read the above post which steve made about form, and have them watch you (especially on the RDLs) to make sure you're doing it right. While form is always important, it is extra important on those two exercises.

If you can't do it with a chair, have one of your brothers stand behind you, with his hands together like he was going to do a caber toss. Bring your legs back, and put your feet (laces down) onto his hands. When you go to do your pullup, push off with your legs too with the least amount of weight possible for you to still do the pull up. Having a person there helping out is (to me) more beneficial than a chair (even though using a chair is perfectly fine).
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haha i will c how keen they are to help me out. dont get me wrong they are great but im sure theyed just laff at me all the way thru. ill try to persuade them.

thanx

x
 
haha i will c how keen they are to help me out. dont get me wrong they are great but im sure theyed just laff at me all the way thru. ill try to persuade them.
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Just tell them that it is important to you... if that doesn't work, tell them that I will come after them if they don't help.
 
James said:
Just tell them that it is important to you... if that doesn't work, tell them that I will come after them if they don't help.
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important to me....lol they had a fit when i told them i wanted to do a chinup.

thanx mate...i'll try to scare them with that. theyll probably come after me!!!!

x
 
a-n-g-e-l said:
with the squats im doing the same thing as the video but im going low enough for the dumbells to be next to the ankles. i just checked in the mirror lol!
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I'm no expert... as some will point out :)

But the low enough for the dumbbells to be near your ankles isn't really a good judge -y uo want your thighs to be parallel to the floor and make sure your heels do not leave the floor... don't worry about where the dumbbells are
 
maleficent said:
I'm no expert... as some will point out :)

But the low enough for the dumbbells to be near your ankles isn't really a good judge -y uo want your thighs to be parallel to the floor and make sure your heels do not leave the floor... don't worry about where the dumbbells are
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cool!! that helps.

thanx

x
 
a-n-g-e-l said:
with the squats im doing the same thing as the video but im going low enough for the dumbells to be next to the ankles. i just checked in the mirror lol!
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Again, that's not telling me anything. You could have long arms; that means the DBs would hang low enough to be next to your ankles yet, you aren't necessarily doing the right things with the body.

lat raises because my shoulders ar really weak and i want to work them. i think they help.
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Overhead presses will build strength just fine, I promise.

The more compound the better in this particular scenario.

************

Good points James and Mal.
 
Steve said:
Again, that's not telling me anything. You could have long arms; that means the DBs would hang low enough to be next to your ankles yet, you aren't necessarily doing the right things with the body.
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haha good point!!! never thought about that!! hmm ok so how far down should i actually be going???


Steve said:
Overhead presses will build strength just fine, I promise.

The more compound the better in this particular scenario.
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kk lat raises dropped!!!

thanx everyone

x
 
haha good point!!! never thought about that!! hmm ok so how far down should i actually be going???
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your thighs should be parallel to the floor, unless you're doing a full squat and in that case your hips are lower than your knees... (steve has a thread entitled female squats in on topic that show one)
 
maleficent said:
your thighs should be parallel to the floor, unless you're doing a full squat and in that case your hips are lower than your knees... (steve has a thread entitled female squats in on topic that show one)
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hips lower than knees i think thats what i need to remember.
ill try to find that thread.

thanx

x
 
so i tried workout B (post 10) yesterday. i did:

Dumbbell Deadlifts– 15 – 4.5kg = 10lb (each hand)
Dumbbell Bulgarian Split Squats - 15
Overhead Dumbbell Press - 15 – 2.3kg = 5lb (each hand)
Chinups with negatives – couldn’t do! But using a chair to pull as much up as I could. BROTHERS WOULDN’T HELP JAMES!! – they don’t want my feet touchin em apparently!
Shrugdowns – I didn’t understand this or couldn’t do this hanging from the bar. Brother told me to do it without hanging from the bar. Is that ok?
Shrugbacks – 15 – 4.5kg = 10lb (each hand)

I did 2 circuits. Didn’t take long at all though but muscles are stiff today.

Am i right in thinking that the db deadlifts are the same as squats but with feet closer together????

how many sets/reps should i be doing??

x
 
a-n-g-e-l said:
Dumbbell Deadlifts– 15 – 4.5kg = 10lb (each hand)
Dumbbell Bulgarian Split Squats - 15
Overhead Dumbbell Press - 15 – 2.3kg = 5lb (each hand)
Chinups with negatives – couldn’t do! But using a chair to pull as much up as I could. BROTHERS WOULDN’T HELP JAMES!! – they don’t want my feet touchin em apparently!
Shrugdowns – I didn’t understand this or couldn’t do this hanging from the bar. Brother told me to do it without hanging from the bar. Is that ok?
Shrugbacks – 15 – 4.5kg = 10lb (each hand)
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With the chinups with negatives and a chair, you shouldn't have to pull yourself up at all. Use the chair to start at the top position and let yourself come down slowly.

The shrugdown is the same as the shrugback really. The former is in the vertical plane of motion while the latter is in the horizontal.

Am i right in thinking that the db deadlifts are the same as squats but with feet closer together????
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No.

Did you read everything I told you to read and watch the vids in the thread I notated?

Here's a deadlift:

Barbell Deadlift

Here's a squat:

Barbell Full Squat

how many sets/reps should i be doing??
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I'd worry about understanding and getting form down before you start worrying about this to be honest.
 
Steve said:
With the chinups with negatives and a chair, you shouldn't have to pull yourself up at all. Use the chair to start at the top position and let yourself come down slowly.

The shrugdown is the same as the shrugback really. The former is in the vertical plane of motion while the latter is in the horizontal.

No.

Did you read everything I told you to read and watch the vids in the thread I notated?

Here's a deadlift:

Barbell Deadlift

Here's a squat:

Barbell Full Squat
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With the negatives I can’t hold myself up so I’m using the chair to slowly let go of as much weight as possible while I am up. It’s the chin-ups I can’t get myself up. (wrote it in the wrong place).

With the shrugdowns is it ok to do them without hanging from the bar?

I thought I read everything but obviously I must have missed something. Couldn’t open 1 of the files. I get it now though. Thanx.

More practice when muscles decide to get better.

x
 
You need a resistive force that is pulling the arms upward. That's why hanging from a bar works.

Don't sweat it.... it's really not that big of a deal. Just eliminate them for now.
 
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