General Discussion Triathlon Talk » getting better at chin / pull ups.... Rss Feed  
Moderators: k9car363, alicefoeller Reply
2011-04-20 12:06 PM

New user
347
10010010025
Subject: getting better at chin / pull ups....

I've always been a weak chin/pull up guy up guy and want to get better.  Googling brings up some good info, but some questions.

More than one person has unequivocably stated not to waste time using assisted pull up machines. I'm surprised at that. I figure I do a bunch of full body weight chins/pulls and then supplement with a bunch of reps with assistance. But many sites pooh-pooh that idea.

Also, the they recommend stopping 1-2 reps short of failure. That's hard when failure is 2 That's interesting but I see the logic.

Any other advice. My wife bought me the PX 90 tapes and I want to get started.  Some of the advice I've already received:

*using the chair for assistance helps

*Doing many sets

*lots of negative work

*LOSE WEIGHT! That usually helps almost any athletic endeavor, eh?

Thanks

 



2011-04-20 12:14 PM
in reply to: #3456761

User image

Expert
614
500100
Atlanta, GA
Subject: RE: getting better at chin / pull ups....

Wowzers.. it took me a LONG time to get pullups.. I do sets of 10-15 now but it's not one of the easier things to do.

One of the biggest things that helped me was not to use the assisted machine but have a friend help with the up portion (after you can't do any more) and then do the negative yourself.  If you can do 2 pullups right now think sets of 5 where you do all the negatives yourself (slowly) and then get assisted going up.

Once I could do about 8 pullups I started adding weight to them and doing less reps every other week or so.  It take time and quite a bit of it but you can get there

2011-04-20 12:17 PM
in reply to: #3456761

Member
76
252525
MoCo, MD
Subject: RE: getting better at chin / pull ups....

2 things have always worked for me.  Lots of sets spread throughout the day and lots of negative work.

For negative work, have a chair nearby.  After doing a set to almost failure, stand up on the chair to get into position to do a few more slow negative reps.

 

 

2011-04-20 12:17 PM
in reply to: #3456761

User image

Extreme Veteran
550
5002525
Vine Grove, KY
Subject: RE: getting better at chin / pull ups....
Do you do pulldowns frequently? Or body weight rows using a TRX or other suspension system? How many chins can you do vs standard pullups?

To get better at them, you just have to do them. Start every back workout with them. Do your 4-5 sets of 1-2. Try to add 1-2 reps to the first couple of sets each week. Then do some body weight rows and heavy as you can go pulldowns. Deadlifts would even help significantly by working your scapular stabilizers.
2011-04-20 1:28 PM
in reply to: #3456761

New user
347
10010010025
Subject: RE: getting better at chin / pull ups....
I can certainly do more chins than pulls but not a lot of either... but I'm getting stronger even after a few days... Going to get one of those over the doors thingys.......
2011-04-20 1:46 PM
in reply to: #3456761

User image

Extreme Veteran
747
50010010025
Overlea/Fullerton Maryland
Subject: RE: getting better at chin / pull ups....

We had to do pull/chin ups in the Marines for our Physical Training Tests.  Only way to get better at doing pull ups, is do more pull ups.

 

If you can do 2 then do 2. Rest then do 2 more.  On most Marine bases there are pull up bars all over the place. Every time we passed one we'd do  a max set.  I could do 24 at one point with NO lower body movement at all. I'd be lucky to knock out 15 now.

Point is, keep doing them till your arms fall off. them put them back on and do one more set. You'll improve quickly.



Edited by Grnfsh 2011-04-20 1:46 PM


2011-04-20 1:48 PM
in reply to: #3456940

User image

Extreme Veteran
747
50010010025
Overlea/Fullerton Maryland
Subject: RE: getting better at chin / pull ups....

ried0428 - 2011-04-20 2:28 PM I can certainly do more chins than pulls but not a lot of either... but I'm getting stronger even after a few days... Going to get one of those over the doors thingys.......

 

I made a pull up bar for my garage out of black pipe from home depot. Attached it to the ceiling.  Google home made pull up or chin up bar and you'll come up with some ideas where you dont have to spend lots of cash.

2011-04-20 1:50 PM
in reply to: #3456761

Regular
114
100
Burlington Ontario
Subject: RE: getting better at chin / pull ups....
Once you reach your max, you can squeeze out 1 or 2 more by "kipping"--throwing your lower body weight to gain momentum on the up portion. Before you know it you'll be doing muscle ups--google that one--made me feel like the man when I could finally do 1 muscle up! The P90X involving various types of pull ups and push ups is my favorite.
2011-04-20 3:09 PM
in reply to: #3456761


1

Subject: RE: getting better at chin / pull ups....
lots of negatives (lowering yourself very slowly) and split-grip pullups (one hand facing towards you and one away).  also check twentypullups.com, it has a decent program to follow.
2011-04-20 3:13 PM
in reply to: #3456761

User image

Elite
3498
20001000100100100100252525
Laguna Beach
Subject: RE: getting better at chin / pull ups....
I use a TRX at different angles to work the same muscles and acclimate the connective tissues. Seems to help.
2011-04-20 3:21 PM
in reply to: #3456761

User image

Member
70
2525
Subject: RE: getting better at chin / pull ups....

negatives worked a lot for me initially, and then just doing sets of the 2 I could do until I got better, and then sets of 3 until I could do four, and so on. I agree - the best way to get better at pull ups is to do more pull ups.

I still find chin ups easier than pull ups. It pays to vary your grip.



New Thread
General Discussion Triathlon Talk » getting better at chin / pull ups.... Rss Feed