Pull-up question

[Left2theliver]

I can't do pullups for ****. When it comes down to it I could probably do 3. Someone at the gym told me that a good way to train this is to get a chair or box or something to help me up onto the bar, then instead of doing a pull up just slowly let myself down. He said that when you go down you're muscle is actually doing twice as much work as it is when you pull up. Anyone know how true this is?

[dctopboots01]

I can't do pullups for ****. When it comes down to it I could probably do 3. Someone at the gym told me that a good way to train this is to get a chair or box or something to help me up onto the bar, then instead of doing a pull up just slowly let myself down. He said that when you go down you're muscle is actually doing twice as much work as it is when you pull up. Anyone know how true this is?

Check out my post 'Mega Gains in Press-ups/Pull-ups'.

[copelahama]

lowering yourself down as far as i know is used for people who cant do any at all to start. If you can do 3 its still enough to start building strength of, pump out 3 and then try do ~7 more with one leg on a chair and do your sets like that. In regards to it been twice as hard or watev i dunno how true that is

[Ringo]

I'll wade in on this one really quick. L2tL - lots of people have this problem, never fear.

When individuals struggle with pull ups, usually it's a function of 1 of 3 types of deficiency.

1 - Underdeveloped back muscles. Please understand, I don't mean to insult. A lot of times people simply leave the back out of a training regimen because it is easy to do. Really developing individual back groups tends to smack of a bodybuilding routine. Nevertheless, there are things that can be done to "catch the back up," in order to build more function (pull-up style) strength. Dumbell rows (grip, forearm, lat) provide a great training tool, as do barbell rows (bent over), and my favorite - W Pulls. These exercises do not benefit boxing, per se, but they do allow you to develop a solid upper back that can assist you in pull up exercises. Give them a shot.

2 - Being overweight. Again, no offense. However, some individuals who carry around too much weight, especially if the weight is distributed around the midsection, find it incredibly difficult to manage pull ups. I wont get into the gobs of ways to manage this, but if it is your issue, drop the pounds and you'd be amazed at the results.

3 - Being unfamiliar with how to incorporate the right muscles in the back. This is a huge one. All the time I see people try to rip the bar down to their level using their hands and forearms. Very, very incorrect. To do a proper pull up, the first muscular contraction from the hang position involves the lats. Squeeze with the lats, tuck the lower back, and the pull is initiated for you. Way too often guys rely on their biceps to do the work that the back should do. Pull ups are a back exercise. The arms are secondary. So, whenever you work on your pull up forms, say the mantra in your head, "contract, tuck, pull." And, inhale on the hang, exhale on the pull. Proper form and muscle incorporation make a world of difference.

Hope it helps. Train hard.

[dctopboots01]

I'll wade in on this one really quick. L2tL - lots of people have this problem, never fear.

When individuals struggle with pull ups, usually it's a function of 1 of 3 types of deficiency.

1 - Underdeveloped back muscles. Please understand, I don't mean to insult. A lot of times people simply leave the back out of a training regimen because it is easy to do. Really developing individual back groups tends to smack of a bodybuilding routine. Nevertheless, there are things that can be done to "catch the back up," in order to build more function (pull-up style) strength. Dumbell rows (grip, forearm, lat) provide a great training tool, as do barbell rows (bent over), and my favorite - W Pulls. These exercises do not benefit boxing, per se, but they do allow you to develop a solid upper back that can assist you in pull up exercises. Give them a shot.

2 - Being overweight. Again, no offense. However, some individuals who carry around too much weight, especially if the weight is distributed around the midsection, find it incredibly difficult to manage pull ups. I wont get into the gobs of ways to manage this, but if it is your issue, drop the pounds and you'd be amazed at the results.

3 - Being unfamiliar with how to incorporate the right muscles in the back. This is a huge one. All the time I see people try to rip the bar down to their level using their hands and forearms. Very, very incorrect. To do a proper pull up, the first muscular contraction from the hang position involves the lats. Squeeze with the lats, tuck the lower back, and the pull is initiated for you. Way too often guys rely on their biceps to do the work that the back should do. Pull ups are a back exercise. The arms are secondary. So, whenever you work on your pull up forms, say the mantra in your head, "contract, tuck, pull." And, inhale on the hang, exhale on the pull. Proper form and muscle incorporation make a world of difference.

Hope it helps. Train hard.

Number 2 is very true. I used to struggle a lot with Pull-ups, lets say my max was 6 at the time. I was quite strong and muscular but I lost a lot of weight in a very short space of time. There were no obvious increases in strength but my pull-up max went to abot 10/11.

[El_Forklift]

I can't do pullups for ****. When it comes down to it I could probably do 3. Someone at the gym told me that a good way to train this is to get a chair or box or something to help me up onto the bar, then instead of doing a pull up just slowly let myself down. He said that when you go down you're muscle is actually doing twice as much work as it is when you pull up. Anyone know how true this is?

My take is keep at it with time you will gain strength and eventually do them I was the same as you....

[Left2theliver]

Thanks a bunch guys!! I really appreciate it. Ringo, i think it's a combination of all of those, I try to do a lot of back workouts but sometimes i feel like i'm using my arms and shoulders more than my back, I'm not a big guy, but i have a bigger gut than I need. Thanks though, I appreciate it. I'll take every thing here into consideration.