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  • Pull Ups

    I'm 6'3 235 Lbs, so I hate pull ups like you wouldn't beleive, but unfortunately I need to do them.

    I wanted to make up a posting to offer anyone who struggles like I do, some advice on what worked for me to make improvements.

    I started out at the gym on the stupid pull up machine. Over time, I lost 55 lbs of bodyweight which really helped.

    I started off on the pull up machine with 130 lbs of "balance weight" and worked my way down to 40 lbs x 10 Reps, 35 lbs x 8 Reps, 30 lbs x 6 reps and 25 lbs x 4 reps. Boring, long, and VERY slow gains over months of work with this.

    My REAL significant gains came with adding two different exercises in addition to the machine.

    Dead man hangs: Pulling myself up with my chin over the bar and hanging until my arms gave out. I do this for 4 sets and gradually try to add more time to my hanging.

    Lat pull downs: I do my underhanded grip since I do my pull ups underhanded, pulling down in front of my body 4 sets 10, 8, 6, 4 reps with high weight.

    I try doing actual pull ups about 2 times per week and I feel dramatically stronger after adding these exercises than I have in 6 months of doing the pull up machine alone.

    I'm not saying that this will work for everyone, and adding more exercises is common sense for getting stronger, but I just thought I would post this since it really helped me in case anyone else is struggling with them.
    "Character is someone you are when no one is watching."

  • #2
    Put a pull-up bar in the door frame of your room and do them every time you walk by. Not to failure (ie if your max is 4, do 2 every time you walk by). Do it every hour on the hour if you want.

    This technique is called "Grease the Groove." Here is an article describing how it works:

    http://humanmachine.wordpress.com/20...-for-strength/

    I have used this for push-up and greatly increased the amount I can do at one time.
    A pint of sweat, saves a gallon of blood. - General George Patton

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    • #3
      Originally posted by urbancowboy View Post
      Put a pull-up bar in the door frame of your room and do them every time you walk by. Not to failure (ie if your max is 4, do 2 every time you walk by). Do it every hour on the hour if you want.

      This technique is called "Grease the Groove." Here is an article describing how it works:

      http://humanmachine.wordpress.com/20...-for-strength/

      I have used this for push-up and greatly increased the amount I can do at one time.
      ^^ this and PM replied to OP.
      www.ShankAZombie.com

      Comment

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