I want to learn to do a pull-up! Am I on the right track?

FedoraNinja

Hey guys and gals, one of my biggest fitness goals is to learn to do a pull-up. I was hoping to get some advice on how to go about that.

I'm currently running at a calorie deficit to lose weight. I eat 1500-1800 calories a day and am losing about a pound a week. I exercise 5 times a week:

M/W/F: Running (working up to 5K. Can currently run 1 mile uninterrupted )
T/TH: Strength Training

My current strength training routine kind of sucks, because I'm in a tiny apartment gym and don't have a spotter. I'm basically stuck on machines for the moment:

3x5 Lat Pull-Downs (Machine)
3x5 Chest Press (Machine, not free weights)
3x5 Lat Flys
3x5 Pec Flys
6x5 Body Weight Squats (Hope to be weighted squats next week- working on good form)

My gym does not have an assisted pull-up machine, but it does have a pull-up bar. I was wondering is resistance band assisted pull-ups (http://rubberbanditz.com/info-center/pull-up-bands/) would be a good addition to this routine? Or should I focus on Lat Pull-Downs OR assisted pull-ups, rather than both in one session?

Thank you in advance for your help!

rdrettig1

I'm also trying to build enough strength to do pull ups. I'm interested in seeing the replies. Right now I'm using a chair to help get me up and lowering myself as slowly as I can. I do three sets of as many as I can. Along with all my regular weightlifting of course.

FedoraNinja

A friend of mine who is a personal trainer recommended that if I want to do pullups but don't have access to an assisted pullup machine that I do pullups on a railing or something similar. You find a railing, grab on, and hang your torso underneath it with your legs straight out in front of you, and your body facing the sky. Then you do X amount of pullups. If it's too hard, find a rail that is higher, so more of your weight will be supported by your legs. Keep moving to lower rails until you grow strong enough to do an actual pullup on an overhead bar.

Interesting. I tried finding videos of this on youtube, but to no avail.

I might try to find a handrail somewhere secluded enough that I don't look like an utter nutter. >.> I think if I start hanging upside down on the railing outside my work, they might take offense.

squall88c

#1. Invest in a doorway pull up bar.
#2. Go here... http://progressivecalisthenics.com/al-kavadlo-on-progressive-calisthenics/

WhaddoWino

Bump!

runfreddyrun

try this: http://scoobysworkshop.com/pullups-for-total-beginners/

gmallan

A friend of mine who is a personal trainer recommended that if I want to do pullups but don't have access to an assisted pullup machine that I do pullups on a railing or something similar. You find a railing, grab on, and hang your torso underneath it with your legs straight out in front of you, and your body facing the sky. Then you do X amount of pullups. If it's too hard, find a rail that is higher, so more of your weight will be supported by your legs. Keep moving to lower rails until you grow strong enough to do an actual pullup on an overhead bar.

Interesting. I tried finding videos of this on youtube, but to no avail.

I might try to find a handrail somewhere secluded enough that I don't look like an utter nutter. >.> I think if I start hanging upside down on the railing outside my work, they might take offense.

These are called body weight rows or inverted rows are are a good way to train to do a pull-up.

This is one of the best resources I've found for ideas on how train yourself to do a pull-up

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

Since your gym has a pull-up bar your can either:

- use a chair or a bench to jump up and lower yourself slowly back down (negatives)
- get someone to hold your leg and give you assistance
- use resistance bands for assistance

YoungDoc2B

Do some inverted rows using the Smith Machine (one of the only reasons to ever use it), if your gym has one. You can also use an assisted pull up machine to build the necessary strength.

http://www.youtube.com/watch?v=nwE_fhS8muE&feature=share&list=UUsdB0XmFlvBIDyre3D7zyiw

helpfit101

I was like you not so long ago. Well I may have been able to do one pull up when I started but that's not enough to be able to use the pull up bar and not worry about what people think.

I pretty much only used the lat pull down machine. I didn't use any chairs or negatives or hanging or anything like that (although I am sure they may have it's uses).

I used the lat pull down machine for a little under my body weight for about 2-3 months maybe. 3x12 or so
I used the lat pull down machine for my body weight for about 3-6 months maybe 3x12 or so
I started using the lat pull down machine with it's max setting I think my gym is like 108kg or something for as many reps as I could, 3 sets, probably did that for 2-3 months
I started doing real pull ups (by this time I could do 3-5) and follow up immediately after with lat pull down machine 2-3 up to 8 as I could manage after the regular pull ups, do 3 sets of this
Then later I progressed to doing 5x6
Then I managed to jump to 5x8
I am now doing 5x8 once per week and 5x5 with a small weight once per week, I feel I am a bit stuck now but could probably do a one set max of 10-12 if I was properly rested.

Basically it takes time to progress through all of this. I started weight lifting a year and maybe 8 months ago and I am 33yrs old.

Also weight lifting is easier if you're fit (so you don't weigh so much).

One tip when using the lat pull down machine.. keep your body straight under the bar, don't lean back. It's more difficult that way. If you lean back you train other muscles (it becomes more of a back row) and not your lats.

Another thing I would suggest to assist your pull up is to do rows (cable row, dumbbell row).

PS I only do wide grip pull ups as they are the most difficult but have the most benefits (after my personal research), but often when I finish my 5x8 I will do 2x8 of chin ups as chin ups are easier.
PS2 when you are able to do 4-5 pull ups start doing the following, it's called "grease the groove" .. whenever you pass a pull up bar (such as in the gym or in a park) do 1 or 2 pull ups but it HAS TO BE EASY. best thing is to install a pull up bar in your house so you pass it every time you go to the restroom.. but only do them on days you don't actually do your regular pull up workout. by doing 1-2 easily you teach your body, yes pull ups are fun and effortless

FedoraNinja

#1. Invest in a doorway pull up bar.
#2. Go here... http://progressivecalisthenics.com/al-kavadlo-on-progressive-calisthenics/

Supremely useful link! Good videos of easier variations of a lot of core moves. Thank you!

try this: http://scoobysworkshop.com/pullups-for-total-beginners/

You know, I've tried the chair method before, and I never progressed past falling off the bar awkwardly. :laugh: I think that, for the chair method to be successful, you have to be fairly close to having the strength necessary to do a pull-up already.

Being a weak, out of shape lady, I need a slightly easier exercise to build up to negative pull-ups.

These are called body weight rows or inverted rows are are a good way to train to do a pull-up.

This is one of the best resources I've found for ideas on how train yourself to do a pull-up

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

Since your gym has a pull-up bar your can either:

- use a chair or a bench to jump up and lower yourself slowly back down (negatives)
- get someone to hold your leg and give you assistance
- use resistance bands for assistance

Yes! Oh excellent! This is exactly what I was looking for. I love the progression path offered here. Thank you very much. I think I'm going to start incorporating inverted rows into my workout.

skeo

A friend of mine who is a personal trainer recommended that if I want to do pullups but don't have access to an assisted pullup machine that I do pullups on a railing or something similar. You find a railing, grab on, and hang your torso underneath it with your legs straight out in front of you, and your body facing the sky. Then you do X amount of pullups. If it's too hard, find a rail that is higher, so more of your weight will be supported by your legs. Keep moving to lower rails until you grow strong enough to do an actual pullup on an overhead bar.

I actually do this on the smith machine at my gym, lol. Always get a tons of weird looks.

FedoraNinja

I was like you not so long ago. Well I may have been able to do one pull up when I started but that's not enough to be able to use the pull up bar and not worry about what people think.

I pretty much only used the lat pull down machine. I didn't use any chairs or negatives or hanging or anything like that (although I am sure they may have it's uses).

I used the lat pull down machine for a little under my body weight for about 2-3 months maybe. 3x12 or so
I used the lat pull down machine for my body weight for about 3-6 months maybe 3x12 or so
I started using the lat pull down machine with it's max setting I think my gym is like 108kg or something for as many reps as I could, 3 sets, probably did that for 2-3 months
I started doing real pull ups (by this time I could do 3-5) and follow up immediately after with lat pull down machine 2-3 up to 8 as I could manage after the regular pull ups, do 3 sets of this
Then later I progressed to doing 5x6
Then I managed to jump to 5x8
I am now doing 5x8 once per week and 5x5 with a small weight once per week, I feel I am a bit stuck now but could probably do a one set max of 10-12 if I was properly rested.

Basically it takes time to progress through all of this. I started weight lifting a year and maybe 8 months ago and I am 33yrs old.

Also weight lifting is easier if you're fit (so you don't weigh so much).

One tip when using the lat pull down machine.. keep your body straight under the bar, don't lean back. It's more difficult that way. If you lean back you train other muscles (it becomes more of a back row) and not your lats.

Another thing I would suggest to assist your pull up is to do rows (cable row, dumbbell row).

PS I only do wide grip pull ups as they are the most difficult but have the most benefits (after my personal research), but often when I finish my 5x8 I will do 2x8 of chin ups as chin ups are easier.
PS2 when you are able to do 4-5 pull ups start doing the following, it's called "grease the groove" .. whenever you pass a pull up bar (such as in the gym or in a park) do 1 or 2 pull ups but it HAS TO BE EASY. best thing is to install a pull up bar in your house so you pass it every time you go to the restroom.. but only do them on days you don't actually do your regular pull up workout. by doing 1-2 easily you teach your body, yes pull ups are fun and effortless

Thank you, your story is inspiring. I know the path ahead is long, particularly since I still have 20+ pounds to lose, but it's always comforting to get advice from someone who's further along.

It's also comforting to know that you were able to make the jump from lat pulldowns to pullups, since I'm already incorporating those into my workout routine.

So in short, I'm going to:
* Keep doing Lat Pulldowns and developing strength that way
* Incorporate Inverted Rows into my strength training days, progressing from higher bars to lower bars.
*Progress to Assisted Pull-Ups, using either the chair method or resistance bands.'
*Eventually, eventually, do a flipping sweet Pull-Up.

Thank you guys for all your advice. I truly appreciate it.

FedoraNinja

A friend of mine who is a personal trainer recommended that if I want to do pullups but don't have access to an assisted pullup machine that I do pullups on a railing or something similar. You find a railing, grab on, and hang your torso underneath it with your legs straight out in front of you, and your body facing the sky. Then you do X amount of pullups. If it's too hard, find a rail that is higher, so more of your weight will be supported by your legs. Keep moving to lower rails until you grow strong enough to do an actual pullup on an overhead bar.

I actually do this on the smith machine at my gym, lol. Always get a tons of weird looks.

I, uh, I'm probably going to do these on the squat rack. :laugh: Thankfully my apartment gym only has little old ladies doing cardio, so hopefully I won't be a bother.

helpfit101

Actually I forgot about inverted rows. I also did those. I also did them on the smith machine like the other poster! Great minds think alike. I think it's a great assisted exercise you can do while you can't do real pull ups.

mdn15

Inverted rows and lat pull downs greater than your weight.

rkr22401

I did all of the above, but the rubberbanditz proved to be the best. It's just like a regular pullup but you "weigh" a little less. I'd go with two lighter bands rather than one thick band so you can add assistance as you become fatigued and remove assistance as you get stronger. I went with the purple and the black bands. My pullup strength has increased dramatically in a relatively short period of time.

SJ46

Resistance band pullups and negative pullups, forget everything else unless you want to do them in addition. Resistance band pullups give you some assistance at the bottom but you need more strength at the top which makes them much better than the assisted pullup machine. I'm currently up to three consecutive pullups, I would be able to do more if I did them more often.

gmallan

These are called body weight rows or inverted rows are are a good way to train to do a pull-up.

This is one of the best resources I've found for ideas on how train yourself to do a pull-up

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

Since your gym has a pull-up bar your can either:

- use a chair or a bench to jump up and lower yourself slowly back down (negatives)
- get someone to hold your leg and give you assistance
- use resistance bands for assistance

Yes! Oh excellent! This is exactly what I was looking for. I love the progression path offered here. Thank you very much. I think I'm going to start incorporating inverted rows into my workout.
[/quote]

You're very welcome, I'm not quite to pull-ups yet but I can do several chins that I've never been able to do. Hope we both get there

akadrea

try this: http://scoobysworkshop.com/pullups-for-total-beginners/

that's what I was going to suggest too :-)

LinFlemmer331

I saw a really good video on how to do pull ups on scoobysworkshop.com. I plan on having my son watch the video so he can learn how. Check it out, and I hope it helps.

helcart01

Bump. Thanks for all the useful information

ukgirly01

You can buy huge elastic bands that you hook around the bar and kneel in to assist your pull up. My gym has 3 sizes- thickest (the one I'm using) makes them the easiest, I do 3x5 chin ups as part of my workout 2/3 times a week and when I can get through those ok I'll move to medium band, it will of course get easier when I have more weight off. At first I needed a friend to help push my feet too but can now do the first 2 sets on my own.

nessagrace22

Bump

twelfty

I was like you not so long ago. Well I may have been able to do one pull up when I started but that's not enough to be able to use the pull up bar and not worry about what people think.

I pretty much only used the lat pull down machine. I didn't use any chairs or negatives or hanging or anything like that (although I am sure they may have it's uses).

I used the lat pull down machine for a little under my body weight for about 2-3 months maybe. 3x12 or so
I used the lat pull down machine for my body weight for about 3-6 months maybe 3x12 or so
I started using the lat pull down machine with it's max setting I think my gym is like 108kg or something for as many reps as I could, 3 sets, probably did that for 2-3 months
I started doing real pull ups (by this time I could do 3-5) and follow up immediately after with lat pull down machine 2-3 up to 8 as I could manage after the regular pull ups, do 3 sets of this
Then later I progressed to doing 5x6
Then I managed to jump to 5x8
I am now doing 5x8 once per week and 5x5 with a small weight once per week, I feel I am a bit stuck now but could probably do a one set max of 10-12 if I was properly rested.

Basically it takes time to progress through all of this. I started weight lifting a year and maybe 8 months ago and I am 33yrs old.

Also weight lifting is easier if you're fit (so you don't weigh so much).

One tip when using the lat pull down machine.. keep your body straight under the bar, don't lean back. It's more difficult that way. If you lean back you train other muscles (it becomes more of a back row) and not your lats.

Another thing I would suggest to assist your pull up is to do rows (cable row, dumbbell row).

PS I only do wide grip pull ups as they are the most difficult but have the most benefits (after my personal research), but often when I finish my 5x8 I will do 2x8 of chin ups as chin ups are easier.
PS2 when you are able to do 4-5 pull ups start doing the following, it's called "grease the groove" .. whenever you pass a pull up bar (such as in the gym or in a park) do 1 or 2 pull ups but it HAS TO BE EASY. best thing is to install a pull up bar in your house so you pass it every time you go to the restroom.. but only do them on days you don't actually do your regular pull up workout. by doing 1-2 easily you teach your body, yes pull ups are fun and effortless

and make sure it misses your head: nobody wants to run to the toilet, knock themselves out and soil themself at the same time