Pull Up Training

[BillDeSimone]

http://www.youtube.com/watch?v=GHs_peIh ... ature=plcp" onclick="window.open(this.href);return false;

A different take on chin ups.

[emil3m]

I already posted this article by Jason Ferruggia.

What is your personal progress doing these ladders? How do you change it up?

I'm doing a fullbody 2-day split. On back/chest/leg day, would it be sufficient to just do 3 full ladders and 3 sets of rows?

[Extremistpullup]

My pullup routines

http://extremistpullup.com/routines/" onclick="window.open(this.href);return false;

[emil3m]

My pullup routines

http://extremistpullup.com/routines/" onclick="window.open(this.href);return false;

Not quite at that level yet.

So far I can only do BW for 3 sets of 6-5-5 reps (good form)

[Jungledoc]

Well, I don't do ladders all the time. Sometimes I go up to a reasonable number (for me, maybe 7) and down and repeat. Sometimes I go as high as I can (for me 8 or 9) and then down. Sometimes I just start at the top and work down. Or up to 7 and down, then up to 6 and down then up to 5 and down, etc. Ladders can get pretty time consuming. Sometimes it's just more efficient to do sets across.

You could try ladders up to what you can, then work back down. Or up to a number that is still fairly easy, then do 2 ladders.

Also, you could just test a max number of reps, then do half of that for 6 sets-across. Then just add a rep to the first set, then the second, then the third, etc.

Yeah, learn from Extremist's routines, but don't compare yourself to him--he is the world record holder for weighted chinups!

[emil3m]

Thanks for that!

So just adding 3 sets of horizontal back work would be a sufficient back day? (considering I do chest and legs as well)

[stuward]

Thanks for that!

So just adding 3 sets of horizontal back work would be a sufficient back day? (considering I do chest and legs as well)

A good rule of thumb is to do as much for your back as you do for your chest. And since most men have been working their chest far more than their back since they were a boy, add extra to make up for it.

[Jungledoc]

OK. What's your point?

[Magnus]

Bumping this just to say that, since I am no longer overweight as of last December, I have decided to make it my resolution for this year to get up to maybe five unassisted pull ups. Perhaps I will end up doing more like 8 or even 10; it's hard to know whether a goal is easily attainable or not.

Anyway, last week I tried for the first time and could only really do maybe one and a half pull ups, meaning with my palms facing away from me. This week I did more like three...

I read in some of the articles posted in this thread that chin ups - in this case with my palms facing each other - can be used to work up to doing pull ups, so I've been doing those too, and I can definitely do more repetitions of those, and with better form.

I've been doing pull ups, resting for 30 seconds, then chin ups, another rest, then pull ups, rest, chins, until I feel like I've done enough.

If anyone has any suggestions to improve this routine, which is pretty imprecise at the moment, I'll take them under advisement. Otherwise, hopefully, I will continue to improve and post the results here to stay motivated.

[josh60]

Otherwise, hopefully, I will continue to improve and post the results here to stay motivated.

Please do.

[wes]

I read an article that suggested having a pull up bar in a doorway, and each time you pass through the doorway, you do some pull ups. The point was not to do the maximum you could perform (unless that was one, as it was in my case), but do short of maximum (maybe 70-80%). As I work from home and had a power rack in the room next to my office, this worked really well for me. And when I had to go to the office, I would try to get four or so "sets" in before I left, four more shortly after I returned and some more before going to bed. Because I'm a big believer in balancing push/pull, I would do an equal number of decline pushups. What was great about this method is that until you get to high numbers, it doesn't feel like a "workout" where you have to shower afterwards. I did this every day for months, until I started developing tendinitis in the elbows. It worked, but the tendinitis is something to watch out for.

After a couple of years of not lifting weights, I wanted to resume, including pull ups. I recently read an article that suggested if you can't perform four pull ups, you should focus on negatives. As I could only do two pull ups without kipping, I decided to try this method. What was key for me was to download an interval timer app, as it was way too easy to cheat, and set it for five seconds up and six seconds down, for a total of six reps per set. I add twenty pounds to a backpack, and it took a couple weeks before I could finish the second set. After a month and a half, I can easily do two sets of six pull ups (well, maybe I raise my knees a little for the last one or two). I did these as part of my regular back routine and I would recommend this method for anyone.

[Jungledoc]

It was good to log on, after not being around for a long time, and seeing this thread near the top of the list! Pullup (or chin up) training is one of the very important but very neglected exercises around. Glad to see that some are still working at it.

[tylerpc73]

I think the best way to increase your pull-ups is just to do a few at a time randomly throughout the day. Instead of trying to do one big session of pull-ups, have your pull-up bar conveniently located and just do a few every time you pass by.

[tylerpc73]

The best advice I have for pull-ups is just to do them randomly throughout the day and not particularly to failure except maybe once a week. When I had to pull apart my house this is what I would do and my overall pool of strength went through the roof

[Jungledoc]

The best advice I have for pull-ups is just to do them randomly throughout the day and not particularly to failure except maybe once a week. When I had to pull apart my house this is what I would do and my overall pool of strength went through the roof

I've seen or heard this suggestion before, and it sounds interesting. I haven't tried it, mostly due to lack of creativity as to where to put up a bar. I'd like to hear more about how you did it (like how many you did each time compared to your reps-to-failure, and how your reps-to-failure went up over time).