I know pull ups are better for strength development than lat pull downs so I’ve been doing rack pull-ups (usually 3x10 with slow reps)
Last week I did a 5x5 of lat pull downs and I was more sore than I’ve ever been doing rack pullups (even more than days when I do both dumbell rows and rack pull ups).
Based on this should I switch to lat pulls until I’m strong enough to do pull ups?
[quote]GripAndRip wrote:
Based on this should I switch to lat pulls until I’m strong enough to do pull ups?[/quote]
Strong enough to do pull-ups? You just said you’ve been doing them.
But a good method i’ve found to get the best of both is to do pull-ups for 4 or 5 sets until i can’t get more than 4 reps, and then finish off with a set or two of pull-downs to exhaust the lats.
You’ve been doing pull ups for a while, you change exercises, and your sore. That doesn’t mean lat pulldowns are superior to pull ups, it just means you changed exercises. Do them for a few weeks until they stop working and then go back to a pullup or chin up variation.
How much weight have you been using for your rack pull-ups/chins? If you used more on the pull-downs that would be one possible reason why you were more sore.
Also, have you by chance been cheating while doing your rack pull-ups (using your legs to assist you)? Or perhaps did you cheat on the pull-downs (using momentum and a lot of body english to swing the weight down)?
Switching to a new exercise can often times bring about new soreness as well, as others have mentioned.
I personally really like rack pull-ups/rack chins, but I’m doing them specifically to build my lats. Do which ever you feel gives you the best results. But I wouldn’t necessarily say that either is “better”.
Also, try to eventually work up from lat pull-downs to being able to do pull-ups, then add weight.
Finally, guys he’s talking about Rack Chins/Pull-ups:
not regular pull-ups.
Hey man,
You said yourself that pull ups are a better choice than pulldowns so you would probably be better off choosing the rack pull ups. They seem to replicate the movement of pull ups better e.g. closed chain, similar hand positioning etc. If you read about DC training at all on intensemuscle.com they swear by the movement in conjunction with pullups.
Also I imagine that it will be far easier to progress and get strong on rack chins, then swap to normal pull ups than it would be to do the same with lat pulldowns.
Good luck mate.
I cant do a full pullup, so i use the gravitron thing (where you kneel, and it makes it easier to do a pullup) would this be like a pulldown or is this ok to work with if i want to be able to do a pullup?
Sorry for the hijack
[quote]ahzaz wrote:
I cant do a full pullup, so i use the gravitron thing (where you kneel, and it makes it easier to do a pullup) would this be like a pulldown or is this ok to work with if i want to be able to do a pullup?
Sorry for the hijack[/quote]
Really any exercise that mimics the pull-up (rack chins, pull-downs, gravitron pull-ups) can be used to build up to being able to do a pull-up. It’s just a matter of building the necessary strength in the desired muscles. If you can perform reps with bodyweight (in good form, not swinging your whole body to gain momentum and then just touch your chest to the bar) on pull-downs or rack chins (actually should be able to before you reach bw on rack chins) then you should be able to do pull-ups.
With a gravitron, just consistently decrease the assistance until you’re using the least amount of assistance possible (10 lbs on the one in my gym). Once you can do reps at that assistance level you should be able to do at least a couple pull-ups.
/hijack
To get better at pull ups you have to DO PULL UPS
Can you do one?
If so, do one, rest a little bit (maybe 30 seconds) then pump out another. Use this style every time you go to the gym, first thing you do.
If you can’t do one, why?
I have a friend who is 6’2" and about 260lbs. He is fat, like over 20% BF, fat. If he can do one the first time he’s ever started going to the gym, I bet some scrawny kid can do one or two. And if you’re fatter than he is and you’re not already trying to shed some fat, you need to get your priorities straight.
If that doesn’t work for you, try some band assisted chin ups. This stuff isn’t that complicated.
[quote]Blongo wrote:
To get better at pull ups you have to DO PULL UPS
Can you do one?
If so, do one, rest a little bit (maybe 30 seconds) then pump out another. Use this style every time you go to the gym, first thing you do.
If you can’t do one, why?
I have a friend who is 6’2" and about 260lbs. He is fat, like over 20% BF, fat. If he can do one the first time he’s ever started going to the gym, I bet some scrawny kid can do one or two. And if you’re fatter than he is and you’re not already trying to shed some fat, you need to get your priorities straight.
If that doesn’t work for you, try some band assisted chin ups. This stuff isn’t that complicated.[/quote]
Im 180lb around 12% bf. I have NEVER been able to do a pullup. Before i couldnt even move up 1". Ive done like 67% BW for 8or9 before, so im getting closer, but i cant do a single complete pullup (i probably can with the momemtum thing, but i mean controlled)
Sorry op for the hijack
Thanks for the advice everyone.
New strategy is 3x5 medium grip pull ups (not rack pull-ups) (it was the most I could do)
then 1x5 negative medium grip pull ups
and then hit wide grip lat pull downs to hit the muscle hard. say 2x6 to failure on the last set.