Pull up program for those who can do 0-1
MoJokes
Posts: 691
The program is for four weeks and you do the negative section only, so get on a step so your chin is above the bar then let yourself down for the time prescribed, thats one rep.
This is a four week program with 2 workouts per week.
Week one
Sets - 3
Reps - 5-6
Grip - Chin Up
Time of descent - 5-6 seconds
Rest between sets - 1 minute
Week 2 is the same but with a neutral grip instead.
Week 3
Sets - 2
Reps - 5-6
Grip - Neutral Grip
Time of descent - 8-10 seconds
Rest between sets - 1 minute
Week 4
Sets - 2
Reps - 8-10
Grip - Overhand Pull up
Time of descent - 8-10 seconds
Rest between sets - 1 minute
That is the program for those who can do 0-1 pull ups. After this try and see what you can do on the bar!
This is a four week program with 2 workouts per week.
Week one
Sets - 3
Reps - 5-6
Grip - Chin Up
Time of descent - 5-6 seconds
Rest between sets - 1 minute
Week 2 is the same but with a neutral grip instead.
Week 3
Sets - 2
Reps - 5-6
Grip - Neutral Grip
Time of descent - 8-10 seconds
Rest between sets - 1 minute
Week 4
Sets - 2
Reps - 8-10
Grip - Overhand Pull up
Time of descent - 8-10 seconds
Rest between sets - 1 minute
That is the program for those who can do 0-1 pull ups. After this try and see what you can do on the bar!
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Replies
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Thanks for this!!!0
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One bit of warning, negatives can be very damaging to the muscle tissue. Make sure you properly warm up the muscle before doing the exercise. Practice good nutrition and rest. And prepare for some massive DOMS. Done properly, you should see some strength improvements.0
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I'd imagine his programs would work, but if I couldn't do pullups, I'd use one of the machines that assists someone with pull ups or perhaps use a 'Band" wrapped over the bar and under a foot for some assistance, or just strengthen up with some overhead lat pulls until the strength develops0
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I'd imagine his programs would work, but if I couldn't do pullups, I'd use one of the machines that assists someone with pull ups or perhaps use a 'Band" wrapped over the bar and under a foot for some assistance, or just strengthen up with some overhead lat pulls until the strength develops
for me, the lat pull downs themselves were never going to get me there. i'm not sure why, logically it seems it would, maybe i wasn't aggressive enough in going up in weight. for me it didn't happen until i just got on the bar and kept doing what i could until i finally started doing them.
although the movement appears identical, somehow lat pull downs feel a lot different to me.0 -
been working on this, stepping off stool and reaching up to get head above bar, then lowering down slowly. Starting using bands to try to improve farther.0
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I'd imagine his programs would work, but if I couldn't do pullups, I'd use one of the machines that assists someone with pull ups or perhaps use a 'Band" wrapped over the bar and under a foot for some assistance, or just strengthen up with some overhead lat pulls until the strength develops
for me, the lat pull downs themselves were never going to get me there. i'm not sure why, logically it seems it would, maybe i wasn't aggressive enough in going up in weight. for me it didn't happen until i just got on the bar and kept doing what i could until i finally started doing them.
although the movement appears identical, somehow lat pull downs feel a lot different to me.
Pull-ups involve a higher degree of reciprocal strength than pull downs. It's really not the same move so your experience makes sense.0 -
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i've got a the perfect door mount one. works ok, only use it on the road. I can see there being a quality issue with the door mount ones, but at home i have one bolted to the ceiling. if you go that route, i'd just get the cheapest one, its just a piece of metal bolted to the ceiling. it will stay there.0
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can anyone please recommend a good brand of pull up bar, I don't trust amazon reviews. What about these two ones anyonehave them?
Power Gym
Perfect fitness
I want to work on my lats
I use the portable bar from rogue fitness. Anything you can get two straps over will work. I put eye hooks in the ceiling for doing it inside, but any tree branch or whatever will do. Doesn't have to be level.0 -
i've got a the perfect door mount one. works ok, only use it on the road. I can see there being a quality issue with the door mount ones, but at home i have one bolted to the ceiling. if you go that route, i'd just get the cheapest one, its just a piece of metal bolted to the ceiling. it will stay there.
I'm not able to use the bolting ones, I need to be able to remove it from the door framei've got a the perfect door mount one. works ok, only use it on the road. I can see there being a quality issue with the door mount ones, but at home i have one bolted to the ceiling. if you go that route, i'd just get the cheapest one, its just a piece of metal bolted to the ceiling. it will stay there.
I'm not able to use the bolting ones, I need to be able to remove it from the door frame
Those are better anyway, imho. The bolt-in ones limit your range of motion a bit more. This is the one I've got, but I think they're all about the same, really:
http://www.bodybuilding.com/store/pro-source/doorway-chin-up-and-pull-up-bar.html?MCID=CG-PLA-US&mr:trackingCode=D1308452-DD3B-E211-8D02-001517384908&mr:referralID=NA&mr:device=c&mr:adType=pla&mr:device=c&mr:ad=32938198026&mr:keyword=&mr:match=&mr:filter=58309621026
Oh but some socks on the rubber end where it meets the door frame, if you want to spare the moulding.
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Tagging as I'd love to be able to do pull ups in 2014.0
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I don't see this mentioned often, but in negatives, be sure your back/lats are engaged. Don't let your shoulders bunch up around your ears. Same with the lat pull down machine. You can also practice engaging your lats from a hanging position.0
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can anyone please recommend a good brand of pull up bar, I don't trust amazon reviews. What about these two ones anyonehave them?
Power Gym
Perfect fitness
I want to work on my lats
I've got the "Iron Gym Pullup Bar", the kind that just fits over your doorframe without any screws or bolts, and I love it. I got it for like 30 bucks from a sports supply store and I think they have them on Amazon too.0 -
I got a cheapo golds gym one that was similar, like 20-30 bucks. If it matters to you check the weight limit on the bar, most of them have a limit of something like 200 to 240lbs. I was exactly 240 when I started using it. It'd strain and bend a bit but hold me. I just wouldn't want to try and do a running jump at it.
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Ive heard amazing things about the Armstrong pull up training0
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Ive heard amazing things about the Armstrong pull up training
This.
If you want to get better, do the Armstrong program. Not some random program a user from MFP has created, unless s/he has copied and pasted it from a reputable source.0 -
I'd imagine his programs would work, but if I couldn't do pullups, I'd use one of the machines that assists someone with pull ups or perhaps use a 'Band" wrapped over the bar and under a foot for some assistance, or just strengthen up with some overhead lat pulls until the strength develops
for me, the lat pull downs themselves were never going to get me there. i'm not sure why, logically it seems it would, maybe i wasn't aggressive enough in going up in weight. for me it didn't happen until i just got on the bar and kept doing what i could until i finally started doing them.
although the movement appears identical, somehow lat pull downs feel a lot different to me.
the only way i've been able to sort of approximate a lat pulldown with a pull down is to do the pulldowns in a position where i'm not seated but more in a squat. i think having to engage the core makes a difference
would love to be able to do pull ups again0 -
Ive heard amazing things about the Armstrong pull up training
This.
If you want to get better, do the Armstrong program. Not some random program a user from MFP has created, unless s/he has copied and pasted it from a reputable source.
It is a program.. an avenue.. its worked for me as i can now do 10 pull ups.
Also your post was very rude must I add!0 -
I'd imagine his programs would work, but if I couldn't do pullups, I'd use one of the machines that assists someone with pull ups or perhaps use a 'Band" wrapped over the bar and under a foot for some assistance, or just strengthen up with some overhead lat pulls until the strength develops
for me, the lat pull downs themselves were never going to get me there. i'm not sure why, logically it seems it would, maybe i wasn't aggressive enough in going up in weight. for me it didn't happen until i just got on the bar and kept doing what i could until i finally started doing them.
although the movement appears identical, somehow lat pull downs feel a lot different to me.
Same logic as using machines vs free weights. Lat pull down machine doesn't work the small stabilizer muscles.
For eg. No core stability required on the machine. You sit down and pull down.
For bar pullups, you need to have your core tight and engaged.
Just one example of many0 -
You don't have to do pullups to get better at pullups.
You can just do bent over rows(diff grips/variations) with 0 vertical muscle training and still improve signifiantly at deadhang pullups.
Proof?
I'm 6 feet 245 lbs. I could do 0 strict pullup 4 months ago. Now I can do 6 strict chest to bar pullups and 8-10 strict regular pullups.
Never did pullups or lat pulldowns. Just worked on my grip and did tons of bent over rows with diff. grips(and heavy - 225 +)
Google YO ELLIOT . He's a well known trainer --> he says the exact same thing.... and it works.0 -
Negative reps are good, but I'd also check if your gym has assistance bands that you can use to assist you while doing pull ups. Do a few reps with the assistance band until you can't do anymore, then do your negatives immediately after (no rest period).
Ex - If you can do 8 assisted pull ups on first set, then do 8 negatives right after
Second set, you manage to do 6 pull ups, do 6 negatives.
Third set, 5 pull ups, do 5 negatives.
This will allow you to get a feel for the exercise, and how to trigger and engage all the proper muscles while working on form.0 -
I have the Gold's Gym one too that I think I got at Walmart for $18 or something like that. It works great.I got a cheapo golds gym one that was similar, like 20-30 bucks. If it matters to you check the weight limit on the bar, most of them have a limit of something like 200 to 240lbs. I was exactly 240 when I started using it. It'd strain and bend a bit but hold me. I just wouldn't want to try and do a running jump at it.0
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