[quote]Sentoguy wrote:
Shadowzz4 wrote:
sentoguy and limbic what are your respective height and weight?
Why? Are you trying to suggest that we are somehow built better for pull-ups than SteelyD? His profile does not contain a height or weight, so it doesn’t really seem relevant. But, I am 5’9" 185lbs. And I will also admit that I’ve always been strong with pull-ups.
But, I’ve also taken people from not being able to do pull-ups (or only being able to do a few) to being able to do sets of 8-10 (one individual being about 6’2" 250lbs). So, I know that what I’m suggesting will work.
But, like I said before, I’m not saying that your suggestion won’t work. I just think that Steely should also work on his maximal strength using one of the methods that I previously mentioned (or if he has another one he’d like to try).
Good training,
Sentoguy[/quote]
I train multiple women who can do pullups so I know a thing or two about building the strength necessary to do them.
Using lat the lat pulldown with pristine form is a huge part initially in developing the work capacity to begin negatives which will turn into pullups soon enough. This is what I mean.
Im not talking about people who can do pullups with a 200lb person hanging from their legs, no shit its a good exercise because they are plenty strong enough to do it at this point. This discussion is about developing strength.
[quote]Andrew Dixon wrote:
My current pull up goals are 1 rep with 100lbs and 20 reps straight.
I did a 99lbs neutral grip chinup yesterday, so I’m getting there. Max is 16 as of last month. Need to re test in a few weeks.
I should probably aim for 1 goal at a time.
My other goal is to do a pull up bar muscle up.
I’m using Pavel’s ladders, and I’ll get back into greasing the groove. Thanks for this thread to re motivate me.[/quote]
Looks like you are getting some decent numbers there. I can do a double with 90lbs regular chin-up (which = 50% of my body weight). For a muscle up here’s a great tutorial.
I train multiple women who can do pullups so I know a thing or two about building the strength necessary to do them.
Using lat the lat pulldown with pristine form is a huge part initially in developing the work capacity to begin negatives which will turn into pullups soon enough. This is what I mean.
[/quote]
That’s great. Keep up the good work. I’ve trained several women to be able to do pull-ups as well. And in the case where someone cannot do a single BW pull-up, then obviously using a lat pulldown (or honestly, I prefer the assisted pull-up machine) is imperative.
But, this isn’t a case of someone not being able to do a single BW pull-up. Steely stated that he can already perform 5 BW pull-ups. Thus, his method of training would be somewhat different.
Well, actually Steely’s initial question was in regards to strength endurance. He asked how to improve his number of BW pull-ups beyond his current max of 5. Had he asked how to increase the amount of added weight he could pull-up, then this discussion would be about strength.
I was actually the one who brought the topic of improving maximal strength in order to improve strength endurance up. And honestly, I don’t know why you are arguing so diligently with me. I’ve already conceeded that a combination of both of our pieces of advice would probably be the best route to take. Do you feel that improving his maximal strength wouldn’t improve his strength endurance?
Have any of you accomplished a one arm chin? Today I did a controlled one arm come down. Full extension, slow, about 10 seconds from start to finishe. It felt awesome. For those of you who have pulled off the one arm chin, how long was it between your first full range come down and your first one arm chin?
[quote]Racarnus wrote:
Have any of you accomplished a one arm chin? Today I did a controlled one arm come down. Full extension, slow, about 10 seconds from start to finishe. It felt awesome. For those of you who have pulled off the one arm chin, how long was it between your first full range come down and your first one arm chin?[/quote]
I have. If you’re coming down in such a controlled manner, then you’re not too far off at all. Congrats.
When you do try your first OAC in the coming weeks, make sure to pull fast. Fast and strong, not jerky. Like when you’re deadlifting. If you try to attack the skill with anything less, you won’t make it. Best of luck.
[quote]I was actually the one who brought the topic of improving maximal strength in order to improve strength endurance up. And honestly, I don’t know why you are arguing so diligently with me. I’ve already conceeded that a combination of both of our pieces of advice would probably be the best route to take. Do you feel that improving his maximal strength wouldn’t improve his strength endurance?
Good training,
Sentoguy[/quote]
Its not just you, its the general idea that only doing pullups is ideal for developing vertical pulling strength and more specifically lat strength. Being the only person that thought this way I felt I had to defend it.
[quote]Jim B wrote:
Racarnus wrote:
Have any of you accomplished a one arm chin? Today I did a controlled one arm come down. Full extension, slow, about 10 seconds from start to finishe. It felt awesome. For those of you who have pulled off the one arm chin, how long was it between your first full range come down and your first one arm chin?
I have. If you’re coming down in such a controlled manner, then you’re not too far off at all. Congrats.
When you do try your first OAC in the coming weeks, make sure to pull fast. Fast and strong, not jerky. Like when you’re deadlifting. If you try to attack the skill with anything less, you won’t make it. Best of luck.
[/quote]
Thanks. You say I’m not far off! That excites me! My biggest concern at this point is that I might injure or overtrain myself because I get excited easily. these negatives are HARD, but I’m going to try them once a day for the next few days and if it begins to feel easier I’ll start doing repetitions.
I’d like to do them two or three times a day, but I’m feeling some pain right now and I’m worried I might injure myself and set me back. I haven’t been very scientific in my training up until now so I don’t have a very good idea of what is too much.
My best is 14. The swaying back and forth between reps always bugs me. Sometimes I think I could get a rep or two more if I didn’t have to deal with it.
[quote]MytchBucanan wrote:
My best is 14. The swaying back and forth between reps always bugs me. Sometimes I think I could get a rep or two more if I didn’t have to deal with it.[/quote]
When hanging dead, touch the ground slightly with one of your feet and stop the swaying.
[quote]Racarnus wrote:
Thanks. You say I’m not far off! That excites me! My biggest concern at this point is that I might injure or overtrain myself because I get excited easily. these negatives are HARD, but I’m going to try them once a day for the next few days and if it begins to feel easier I’ll start doing repetitions.
I’d like to do them two or three times a day, but I’m feeling some pain right now and I’m worried I might injure myself and set me back. I haven’t been very scientific in my training up until now so I don’t have a very good idea of what is too much.
[/quote]
I wouldn’t recommend a once a day thing right now. Work several singles of the OAC negatives one time per week and base another weekly workout around something like a two arm weighted chin-up. I found this spares the elbows.
The last thing you want now is to have to take a break from training with an overuse injury. And trust me, it can happen fast with the OAC. Take your time, never hesitate to back down and rest if your elbows ache, and you’ll get there.
Excellent. Many ways to hold them. Great for one arm pullups etc… too, and they can swing around all over the place. Great for finger holds too of course. I also use for deadlifts sometimes, metolius said they should be good for 1,500 lbs or more each, but also said they are not guaranteed for that and don’t quote them or at least, post a disclaimer.
Our bodies are engineered to pullup / climb. That is why it is such a good exercise.
A pullup and then a dip movement at the top is a good one, sort of like, climbing a tree.
go ape
I used to climb, nothing like hanging by your fingertips unroped on a 60m cliff to get determination in your pullups.
edit: just found this on the metolius site, guide to using the holds, especially, for offset pullups, good for trying to get to one arm pullups. Some people might find this useful info. I think they are a great tool and well worth the money for the variety they can add.
Another thing I do with them is string them to some plates and do wrist curls with them - much less taxing on the wrist coz they roll and give etc… you could possibly use them for upright rows too, and spare the wrists. That might be a bit weird though
A case for the pull-up:You are what you repeatedly do…
I read an article on here once. In it the author talked about the reason you shouldn’t do cable pull downs anymore. Ever since that day I switched from doing a half cables/ half pull-up routines to a routine of just strictly different variations of pull ups/ chin-ups making it up as I go.
I have never looked back Now everybody in my gym is doing pull-ups. I saw this old man who weighed 255 with a pot belly struggling to do 4 pull ups the other day…I was very very very IMPRESSED so I went over and congratulated him and gave him tips to increase his pull ups.
He told me conincidentally the reason he does it is because he always see me do it (I do pull ups 3-4 times a week) and now the trainers (bosu ball guys)at my gym started doing them now.
I have been trying to tell them pull-ups is not just for lats…Chin-ups involve latissimus dorsi (everybody knows this immediately), teres major, posterior deltoid, the rhomboids, the middle and lower portions of the trapezius, and the elbow flexors and the sternal portion of the pectoralis major.
I’m hoping an anatomy pic of the aforementioned muscle group pops up with this text…
The Teres Major muscle originates on the outer (lateral) edge of the scapula and attaches to the humerus. hopefully an anatomy pic is accompanying this …
The Teres Major muscles work with the Rotator Cuff muscles to stabilize the shoulder joint and works with the Latissimus Dorsi muscles to pull the humerus back.
[quote]Mad Titan wrote:
A case for the pull-up:You are what you repeatedly do…
I read an article on here once. In it the author talked about the reason you shouldn’t do cable pull downs anymore. Ever since that day I switched from doing a half cables/ half pull-up routines to a routine of just strictly different variations of pull ups/ chin-ups making it up as I go.
I have never looked back Now everybody in my gym is doing pull-ups. I saw this old man who weighed 255 with a pot belly struggling to do 4 pull ups the other day…I was very very very IMPRESSED so I went over and congratulated him and gave him tips to increase his pull ups.
He told me conincidentally the reason he does it is because he always see me do it (I do pull ups 3-4 times a week) and now the trainers (bosu ball guys)at my gym started doing them now.[/quote]
I’d say the picture of your back speaks enough of what the pullup can do!
Last and could be considered least I have not put direct too much emphasis on biceps for a year…My reasoning is was since I’m doing a lot pull-ups/chin ups my arms are involved anyway.
Now I didn’t completely ignore biceps. I just did one exercise of biceps 3 to 4 times a week on the days I didn’t do pull ups which was ever other day. Also I stopped doing direct ab work for over a year since I noticed most of my movements standing military press/pull ups works the abs indirectly.
Have you ever noticed when you do a lot pull ups your abs are sore? or standing movements i.e. shoulder press not only are your abs working but your serratus anterior is working overtime.
So for the past year and half ( probably a little more than that) I stopped doing direct ab workout and stopped (to a large degree) doing direct biceps work this was the result
ps
All my movements were heavy no more than 5 reps. first day of the week subsequent days were medium never going past 9 reps…moral of the story is ALWAYS GO HEAVY…
