I want to do pull-ups in the worst way!!!! Help Me!

TrophyWifeSass

Hi Peeps! I am having my mid life crisis (@ 42 but I think it has more to do with the 5 kids) and I really, really want to knock out 10 perfect pull up in a row by July. I started Strength training lifting heavy because of what I have read and seen here! Some of you guys and gals are amazing BTW! So my questions are: Is my goal realistic? What kind of weight lifting moves will help me reach this goal? And is two days a week of pumping iron enough or should I increase to 3 days? I run 45 min, outside, 3 days a week, but am willing to adjust. Also I was wondering if I should increase cals to gain muscle or continue in a deficit as I have more fat to lose? Can I really make my muscles stronger in a deficit (I know I can) but can you do it faster and better with more? I eat around 1600-1800 a day and I weigh 166, I am 5' 9" and have lost around 40 pounds over 6 months and went from a size 16/14 to a size 8 idk if you needed all that info but there it is. Thanks friends, most of you ROCK :happy:

kekl

bump,because I too want to do pullups!

Ge0rgiana

*bump* My upper body strength is sucking more and more. Grrr.

thecrossfitter

I use resistance bands for my pullups, and gradually move to smaller bands. I am SOOOOO close to getting a pullup with a band. I like the bands, because it allows me to do pullups and still get a good workout. (You string the band to the pull up bar, and then you put your foot through the loops on the bottom.)

I know that there are a lot of assistance work to get better at pullups, and honestly, I don't know what they are off the top of my head - in fact, my gym recently posted a lot of lifts and other things and what OTHER things you can do to help you get better. I wish I could find it! I'm sure that someone here will be able to give you some though!

roberts1013

I want to be able to do them soo bad too! I cant wait to see what ppl say!

manvsfood

I'm improving on my pull-ups!
When I started P90X I couldn't do one full but NOW I can do 10 chair-assisted pull-ups and 5 regular. I love doing them.

Good luck, and practice makes perfect.

BrendarB

also throw in some negative work. instead of pulling up, slowly lower down - you want to take about 3 seconds to reach full extension. Bands are a great way to start - for sure do strength training. Also - look into learning how to do a kipping pullup. this is a great way to start.

MMAsac

yo will really need to work your lats. that is hte main muscle group being used to do a pull up. So definetly include heavy weighted Lat pull downs, also dont skimp on the pushups either. The best way at doing pull ups is to practice doing pull ups. some other exercises to help you would be negative pull ups. Stand on something to get your chin higher than the bar, and then slowly (as slow as you can lower yourself). Another thing is to do Assisted pullups, wheather it be with a persons help or a band. Dumbell Rows, and Bicep curls will also help get you to where you need to be, good luck!

engineman312

http://nerdfitness.com/blog/2011/04/25/do-a-pull-up/

read this. you need to work on things like inverted rows. which are awesome.

Shizzman

As people have suggested negatives, rows, and band assisted. Also are you currently able to do any pullups? If so just try knocking out more sets of pullups during that day...

Scarlett_S

You and I are the same age, height, and size. I am a size 8/10, 5'10, 168 lbs, 42 with three kids.

I started out using the assisted pullup machine at the gym. You can offset the weight by up to 100 lbs, so that you are lifting less than half your body weight. Its taken 4-5 months but I've gone from THREE assisted pullups to 13 unassisted. My trainer insists pushups help with this too - upper body plus working out the core - so she's had me doing military style pushups as well. It takes awhile to build up that much upper body strength, and its an area that us females are lacking in when in comparison to the guys.

GorillaNJ

Can you do any pull-ups now?

Back exercises are your friend... rows and pull downs especially. I think it is important to mix up the amount of weight you are using and the number of reps you do. One day you should go a little lighter, and do sets of 20... and on others go really heavy for sets of 3. Mixing it up will help your muscles grow stronger!

More then just your back and arms, your core plays a part in pull ups. so things like hanging leg raises which intuitively seems to make no difference for a pull up will actually go a long way in helping you keep your form!

Can you do chin-ups?

rosebarnalice

I already do pull-ups in the WORST way-- namely by cheating!

withervein

This page has a lot of tips and tricks for building up to pull ups!
Mistressing the Pullup: http://www.stumptuous.com/mistressing-the-pullup

zachbbb

You want to do pull ups? Then you should try doing some pull ups. lol I know that's not the answer you were looking for but there is no magic trick or more realistically, no group of exercises that will make you better at pull ups then pull ups. With that being said if you cant do a single pull up, cheat and jump into to the movement hold at the top and slowly release down, also the chair assisted pull up or the bands are other good option. Keep tract of what you do too, even if the numbers are low, that's only because your just starting. 90x help me increase my pull ups, 5 to 20, but that also because 90x requires you to do a lot of pull ups. Getting your weight down will help you too; you'll be literally pull up less weight. Keep in mind the weight loss will only help if you lose weight correctly = fat loss, not muscle loss but seeing you've found this site I more then believe you can knock out that goal of yours. Best of luck to you and remember; if at first you don't succeed, you've fail. But just because you've failed doesn't mean you shouldn't try again.

unmitigatedbadassery

http://nerdfitness.com/blog/2011/04/25/do-a-pull-up/

read this. you need to work on things like inverted rows. which are awesome.

Exactly what I was going to post! Well done.

TallyNick

What Zach said...to become better at pullups - do pullups. use a chair to assist if you can't do your full body weight. Try every day and eventually you will get to unassisted and then work on reps.

agthorn

This is my goal too - I just ordered a pull-up bar for home and plan on working negatives to build strength. I also have lat pull-downs in my lifting schedule.

janet_pratt

I've been lifting weights for 3 years and I have a lot of muscle and I'm pretty strong. I can deadlift more than any women in my crossfit class. But I can't do a pull up. I started crossfit in November and they have me use a resistance band for assistance. I'm improving. I can do more assisted ones with better form than I could when I started. Eventually I will lose the bands and do them by kipping, till I'm better at that and then move to a strict pull up. I think the only way to be able to do pull ups is to just do them. Start with bands and work your way up.

BobbyClerici

I am pushing 48, I can do 40 + pull ups on any given day - love 'em!

There is only ONE WAY to learn to do a pull up - no other way! And this is true for men and women, so it's not a man thing.
You must get on that bar. Just get on that bar and just hang there for as long as you can. Second step is to lower the bar about waist high and lay under it, then reach up and grab hold and pull yourself up for as many times as you can.
Do this every day.

And every day between hanging and laying, try to do a pull-up dead hang.
After a week or so, you will notice something. You will be able to pull yourself up more and more, then one day - BANG!
You just did a pull up!

And in a few weeks, BANG - two, then three and in a few months - six, eight and ten.

That's how it's done!

bbygrl5

I've been lifting weights for 3 years and I have a lot of muscle and I'm pretty strong. I can deadlift more than any women in my crossfit class. But I can't do a pull up.

Besides being in crossfit, this is my situation pretty much exactly. My lat pulldowns are at 130lbs now and my back and shoulders are very strong. Pullups have been the bane of my fitness. I've gotten closer to pulling myself up, but haven't even managed to do one yet. People who tell me they can do pullups, unless they are completely ripped or completely thin and light as air, I don't believe them until they show me the video proof, lol. That's just the way it is, lol.

Gelly_Bean

bump

Tujitsu56

Best Advice I've heard is:

Negative Pull ups - Start in the up and slowly let yourself down
Resistance Bands - Should be able to provide support
Use a Chair - Put your foot on it to help you do them. Eventually do more and possible stop using the chair after a while
Lat Pull Down - In the gym or using resistance bands. This is very effective

JUST KEEP TRYING.

If you can get 1 now, do 15 sets of 1 per day or something like that. Keep trying until you can get 2, then do a bunch of those mini sets. You'll get it eventually.

ahamm002

Charles Poliquin has a couple great articles on his website about improving your pull ups and chin ups. Here is a good one:

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/735/Top_12_Tips_to_Improve_Chin-Ups.aspx

TrophyWifeSass

Thank you everyone for all the great tips! I AM GOING TO DO PULL UPS IF IT KILLS ME!!!! Reading what everyone said makes me want to go to the gym right this second, if only...well the next best thing will be reading all those lovely sites. Some asked if I could do a pull up now and sadly the answer is no, on the flip side it's good I have a goal to shoot for as it keeps me motivated. I use this tower thing at the gym that lets me do assisted ones and that is what I am doing now. I could use work on the push ups too and will be doing more of those. One step at a time for the rocking body of my dreams, something every single one of us can have:) MFP is awesome!

TrophyWifeSass

Oh, BTW, no one commented on the should I eat more or not to gain strength faster? I'm losing in a nice steady rate of 1 to 1/2 pound every week give or take so thats cool.

Jeff92se

Along your journey, losing weight will help your muscle to weight ratio. Pretty much what was said already is what I'd advise.

Don't worry though. I know GUYS that can't do one pull up.

I note that a reverse close grip pull up is eaiser. Uses more bicep than back.

elizabethblake

bump

Jeff92se

http://www.youtube.com/watch?v=FkQ6dQV0w3M&feature=related

weakaaron

Il repeat what others have said, that the best way to train for a pull up is to do them. Use a chair and as it gets easier move it further away until just 1 toe is on it. Its exactly the same method im using to try to do a 1 armer. Also, once it gets easier try adding a weight vest/belt. Sounds crazy but when you then try it without it will seem a lot easier. Good luck!

Jeff92se

I'd recommend a pull down machine as they encourage a full range of motion during the movement.