Pull Ups

B

broomstick

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The gym at my office doesn't offer an assisted pull up machine, I can do maybe 4 pull ups (full extension, bring my chest up to the bar, and back to full extension), what can I do to help strengthen those muscles?!?!

Oh, and I'm a 25 years old male, 6 feet tall and about 200 lbs.
 
Chins/ Pull ups are one of the many exercises where the more you do them, the better and stronger you'll get at them.

Do them frequently and eventually the numbers will rise.
 
broomstick said:
The gym at my office doesn't offer an assisted pull up machine, I can do maybe 4 pull ups (full extension, bring my chest up to the bar, and back to full extension), what can I do to help strengthen those muscles?!?!

Oh, and I'm a 25 years old male, 6 feet tall and about 200 lbs.
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We are big on pull ups in the Marines. Its a part of our Physical Fitness Test we do twice a year. Im glad your doing full extension, I sick of seing guys who do half or quarter pull ups. The point of a pull up is go all the way down and be able to pull your body all the way up. Ours dont even get counted if we dont do full extension, though we are allowed to have our hands inboard or outboard. Anyways I recommend a few things to up your pullups. First, sets of push pulls, do a few pull ups than do a max set of push ups, repeat three times. There is also the armstrong pullup program...google that. I also reccomend lat pull down machines, those strengthen all the muscles you need to do alot of pull ups. It is harder for us big guys to do them, but believe me its possible. Im proportionately a stocky guy, Im about 5'8 and 180 and I can do 20+
You can do it. Just dont lift too much weights. Do more crossfit type stuff, do the armstrong pull up program and do push pull reps.
 
broomstick said:
The gym at my office doesn't offer an assisted pull up machine, I can do maybe 4 pull ups (full extension, bring my chest up to the bar, and back to full extension), what can I do to help strengthen those muscles?!?!

Oh, and I'm a 25 years old male, 6 feet tall and about 200 lbs.
Click to expand...

I'm 6'1 around 190 and can do around 15 </bragging> :p
But I took me around 4 months to get there, I could barely do one pullup.
If you can do 4 at 200 lbs that's not bad at all.
Do 5-6 sets od 4. Meaning, If you're going for 3 sets of 8 = total of 24 reps, try to do 6 sets of 4 = 24 reps . The strength will gradually increase
 
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