How do I train to do a pull up?
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Anonymous
It's just not a necessity! I can do a few, but I'll never be able to do very many and I am in great shape - can do more 'real' pushups than most women I know. I can lift heavy weights, bench press, etc. but pull-ups are just not my thing and I don't really care anymore. 
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Anonymous
No one exercise is a necessity. But all vary in levels in helpfulness and getting you to your goals. Sure, if you don't like them don't do them, but don't discount how valuable they can be. |
Anonymous
| Checkout barbell rollouts. Great for lats!! |
Anonymous
What? What is this book? why is it great??? Is it a classic? Or a new book? |
Anonymous
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A friend asked me last week how many pull-ups I could do, because he'd read the latest requirements for women in the military and thought the pull-up requirement was high. I said I had no idea. I lift 3-4 times a week and am in really good shape. But I haven't done a pullup in years.
So yesterday I was at the park with my daughter and they had pull-up bars. I did 7 in a row and probably could have done 10 if my daughter hadn't asked me to lift her to try. I go to Gold's gym and spend 20-25 minutes doing various circuit stations- have worked up to 25 reps on each, and I definitely try to lift to my limits. But yes, shoulder strength, lat strength, core strength all figure in. |
Anonymous
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I spent a year focused on my goal of being able to do 8 pullups. That said, I started out as a regular weightlifter and someone who has always been strong (I was a gymnast growing up). Here's what I did.
I would start my workout by doing as many (unassisted) pullups as I could. If you're starting with zero, go to the bar and pull up as far as you can go and give in 100%. (I would measure in 1/4 increments, so I was motivated to go even a bit farther than the last workout). Write down what you did and try to do a little bit more next time (so if you did 1/4 pullup this time, work to 1/2 next time. Once you get 1/2, work to 3/4, etc.) Don't stop when it is hard, really push yourself. Next, for your second set, go to the assisted pullup machine. Set the assistance for whatever you need to do a set of 8 pullups. Let's say it is 100 lbs. Do 8 reps with 100 lbs of assistance. At your next workout, decrease the assistance to 90. You probably won't be able to do 8, but work up to it. Once you reach your 8 rep goal, decrease the assistance gradually and work back up to 8. Then do a third set of assisted pullups in the same manner. You'll probably have to increase the assistance even further. Work to failure at each set and really push yourself to get that last rep or two. I would do this twice or three times per week, always leaving a couple of days in between. Yes, I'm crazy. Yes, I accomplished my goal. I believe you can do anything you set your mind to. And no, I can no longer do many pullups, if any. But if you really want to do a pullup, work those muscles consistently and to failure. Same goes for any exercise or goal. |
Anonymous
PP here. Congratulations on that. I think that is extremely rare. BTW, many people confuse chinups and pullups. Chinups - with your palms facing in - are much easier. Pullups are your palms facing out. |
Anonymous
| Lat pulldowns. Keep increasing the weight. |
janesmith
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| Took me a loooong time until I did one. It's all about the lats and abs. Use the assisted pull-up machine. 5 on 50 pounts, 4 on 40, 3 on 30, 2 on 20 and then try on your own. Do several reps and eventually you'll get it. |
Anonymous
No abs involved in pullups or chinups |
janesmith
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Absolutely abs are involved. A pull-up or a chin-up is supposed to be totaly vertical with no tilt forward, which a lot of the people do. Abs strength will provide that stabilization. "Furthermore, if you control the amount of anterior pelvic tilt exhibited during the pull-up by bracing the abs, it's also an incredible low-ab exercise, and the elbow flexors get worked considerably during pull-ups as well." http://www.t-nation.com/free_online_article/most_recent/6_coaches_weigh_in_on_pullups&cr= |
Anonymous
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Thanks, 9:28. (I'm the 22:50 PP.) I agree with a former poster that you could train for this on a Gravitron machine. Start with more assistance (more pounds of weight) and gradually lower it. Or just go to the playground, find a bar that isn't too high and just start trying!
I do yoga 2x/week and it's all about supporting your body weight. |