We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!
Pull ups...progression thread
Replies
-
Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1
Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep
Week 2 workout 2: 15 lbs 3x1 smooth like butter
Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done.
Week 3 workout 2: 15 lbs 1x2 (attempted 17.5 lbs and didn't get more than 1/4 of the way up)
Week 4 workout 1: 12.5 lbs 3x2 (hard!)
Week 4 workout 2: 17.5 lbs 1x1
Week 5 workout 1: 12.5 lbs 4x2 ( last set with 10 lbs)
Week 5 workout 2: 12.5 lbs 3x2, 1x1.5
Week 6 workout 1: 10 lbs 1x3 (2 and one eccentric)
Week 6 workout 2 10 lbs 3x2
Week 7 workout 1: 15# 3x2 (messy)
Week 7 workout 2: 15# 2x2 beast
I feel like I can't get past 15# but I felt that about 10 and 12.5 lbs too. So it will come.0 -
Hi, I'm new here and really want to be able to do pull ups. I do stronglifts 5x5 and am hoping that will strengthen me enough to do a pull up eventually. I have a pull up bar on my squat rack. What weight lifting exercises would you suggest to strengthen my arms to be able to do this? I don't understand the chart on the first page.0
-
For those wanting to do pull-ups, negative and holds can help immensely. I do aerial arts and just from practice where every transition is a hold, I was able to suddenly do pull-ups. And by suddenly I mean I tried after I'd been doing silks for a couple years. But that was really the only training I every did. Dips are the same way. I just tried them one day and could do them.
Most all of my upper body training is done through aerial arts, btw. Because I train almost daily, I don't want to overstress my upper body. The only actual weighted exercises I do is rows, reverse flys, and a little bit of bench maybe once a week. I like to do the other two twice a week.0 -
-
I have a many years of rock climbing under my belt and after a couple years of that I could do a few pull ups. We would assist each other on the bar via pushing up at the hips. Then postpartum I couldn't do a single one. I did negatives (get into top position and lower slowly) and assisted using elastic bands (stand or kneel in them) or assisted with hands on the hips. I also did heavy weightlifting for my back - rhomboids and lats for example barbell rows and cable rows. And lat shrugs (hanging on the bar and engaging the lats doing the first 10-15 degrees of motion of a full pull-up) And I could do a pull up after about 3 months of that. In another three months of work I could do three.
The chart is to add weight for those that can already do a few body weight reps. The goal of the chart is to increase strength which will translate into ore body weight reps.0 -
Thanks for the feedback. I will try doing negatives. I'm assuming that you stand on a chair to get in the starting position??? Do you know of any videos to watch?0
-
fanncy0626 wrote: »Do you know of any videos to watch?
this one might be useful
https://www.youtube.com/watch?v=1JRuuafW0xw
0 -
canadianlbs wrote: »fanncy0626 wrote: »Do you know of any videos to watch?
this one might be useful
Thanks!0 -
Week zero BW reps - 4
Week 1 workout 1: 10lbs, 4x1
Week 1 workout 2: first set at 15lbs but couldn't lock it out, 12.5 lbs 3x1
Week 2 workout 1: 10 lbs 1x2, failed to lock out second rep
Week 2 workout 2: 15 lbs 3x1 smooth like butter
Week 3 workout 1: 10 lbs 2x2 lock out! Not pretty but I got her done.
Week 3 workout 2: 15 lbs 1x2 (attempted 17.5 lbs and didn't get more than 1/4 of the way up)
Week 4 workout 1: 12.5 lbs 3x2 (hard!)
Week 4 workout 2: 17.5 lbs 1x1
Week 5 workout 1: 12.5 lbs 4x2 ( last set with 10 lbs)
Week 5 workout 2: 12.5 lbs 3x2, 1x1.5
Week 6 workout 1: 10 lbs 1x3 (2 and one eccentric)
Week 6 workout 2 10 lbs 3x2
Week 7 workout 1: 15# 3x2 (messy)
Week 7 workout 2: 15# 2x2 beast
Week 8: workout 1: 12.5# 3x3
Week 8 workout 2: 15# lbs 1x2
Give me a few days of rest and a weigh in and I'll test bw reps.0 -
BW reps - 60
This discussion has been closed.