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Pull ups
- Thread starter Legio
- Start date
Pretty hard to say what will get you there without knowing how close you are to doing 1 pull up. I'm going to pretend for argument's sake that you're a couple lbs of strength from being able to do 1 pull up, in which the following may help:
- Band pull ups: strap some resistance bands at the bottom of the pull up rack so that your feet sit in them and stretch them out as you descend in a pull up. They will then assist you in reaching the top. Set a goal of 10-20 total reps, and perform as many sets as necessary to get all reps.
- Spotter assisted pull ups: get a training partner. Set up so that your feet are in their hands. Use your legs to assist yourself as you pull up.
- Negative pull ups: climb up to the top position of a pull up, then lower yourself to the bottom position under control. Complete 6 reps for every full pull up you want to achieve.
- Partial pull ups: as per negatives, but once you reach halfway down, pull back up. Most people I see in the gym do partials, thinking they're doing full pull ups.
- Lat pull down: do heavy sets, no more than 8 reps.
On the Monday of each week, attempt as many pull ups as possible of either pull ups, chin ups, or partials. On Tue-Fri, choose one of the above assistance exercises each day (eg band pull ups Tue, assisted pull ups Wed, partials Thur, Lat pull down Fri). Perform 5-10 sets of 1-4 reps of band and assited pull ups, 1-4 sets of negatives, or 5x8 lat pull downs.
Also perform 3 sets of push ups or dips as assistance work every training day. Use the full weekend for recovery. No pull ups or assistance work on your weekend.
Hopefully you'll be able to add 1 pull up to your strength every week.
- Band pull ups: strap some resistance bands at the bottom of the pull up rack so that your feet sit in them and stretch them out as you descend in a pull up. They will then assist you in reaching the top. Set a goal of 10-20 total reps, and perform as many sets as necessary to get all reps.
- Spotter assisted pull ups: get a training partner. Set up so that your feet are in their hands. Use your legs to assist yourself as you pull up.
- Negative pull ups: climb up to the top position of a pull up, then lower yourself to the bottom position under control. Complete 6 reps for every full pull up you want to achieve.
- Partial pull ups: as per negatives, but once you reach halfway down, pull back up. Most people I see in the gym do partials, thinking they're doing full pull ups.
- Lat pull down: do heavy sets, no more than 8 reps.
On the Monday of each week, attempt as many pull ups as possible of either pull ups, chin ups, or partials. On Tue-Fri, choose one of the above assistance exercises each day (eg band pull ups Tue, assisted pull ups Wed, partials Thur, Lat pull down Fri). Perform 5-10 sets of 1-4 reps of band and assited pull ups, 1-4 sets of negatives, or 5x8 lat pull downs.
Also perform 3 sets of push ups or dips as assistance work every training day. Use the full weekend for recovery. No pull ups or assistance work on your weekend.
Hopefully you'll be able to add 1 pull up to your strength every week.