Pull up improvemnet?

[Silverback]

I can only do two thus far.

Im weiging in at 227, 6'1, and still dropping weight.


What can i do to do more pull ups,

I work out regularly, biking 6 miles evey 3 days in 20 minutes, weights every otherday, and the days I'm not lifting Im doing push up sit up reps training.

I'm improving in all areas , but the pulklups seem to be coming along slower.

Any suggestions?

Thank You Rangers!

Do pull ups!

[PocketKings]

Get some straps. I used to reach hand/wrist fatigue before reaching muscle fatigue. Plus I have sweaty hands. The straps help squeeze a few more out. Keep in mind, they can be a crutch when it counts (graded events) so don't rely on them too much.

[Ranger Bill]

I am guessing that at your height and weight, it's not all muscle and you have some fat you need to rid yourself of. That will help. But in the meantime, you may want to work on pulldowns to build more arm and lat strength. Start with a weight you can do 10 repetitions with and not one more. Do three sets. On the first set you get 10, maybe on the second set you get 7 or 8 and on the third set you 4 or 5. Rest two minutes between sets. Keep using that same weight until you can get 10 on all three sets. When you can get 10 on all three sets, add 5 or 10 pounds to the weight and start the process all over. The key is to make constant progression each time by getting at least one more repetition on the second or thrid set. Do this every other day.

[ANGRYCivilian]

It's hard to improve when you can only do 2 pull ups at a time; but, not impossible. If you want to go the assisted route, you can buy fitness bands, not the short ones, loop the band over the pull up bar, and stand or kneel in the loop. The bands come in different sizes, so you can adjust the amount of weight that you're actually lifting. You could also spend about $250 on an assisted pull up tower. If you don't want to do assisted pull ups, then just do more sets of two, until you can do a decent set. It will come. There's no shame in having to build up to pull ups; most people can't do any at all. Look at it this way, you're able to lift your big-ass up twice, and soon it will be more than twice.

[BadMuther]

Sean,

Can you provide some more info on not going to muscle failure?

Jim

One important function I have found is that when you workout with pullups, DO NOT GO TO MUSCLE FAILURE. This is actually counter-productive and it will take you longer to improve.

A few good response and recommendations. This is what I recommend:

Do Pyramids. Start with a pyramid that will allow to go just shy of muscle failure. Work your way up until you can start from 1 and go to 10 and back down.

Do this on Mondays and Fridays. On WED, do the following:

3-5 pullups (depending on your strength level) of each with at least 35lbs hanging off of you:

1. straight dead hang pullups
2. chin ups
3. close grip
4. behind the neck

Do three (3) rounds of this. Remember, don't go to muscle failure, you won't get anything out of it. Always keep yourself at least 2 reps below muscle failure when doing pyramids or these strength builders.

Good luck.

[42L5V]

I always found that doing dips (slow, controlled and deep) helped me. Alternate sets between dips and pull ups. Never try to max either, but do two more per set each week, 3 times per week. Kipping doesn't help - it's not allowed.