Pull-ups & chin-ups

microwhisper
microwhisper Posts: 84 Member
edited November 21 in Fitness and Exercise
So I've never been able to do a pull-up or a chin-up (I'm a woman, 5'2", 113lbs) but have been working on this goal for about a month, using the assisted pull-up machine at the gym. I've brought my assisted weight down from about 80 to 48lbs but I'm still far from doing it alone.

Any ladies (or guys) have advice for me on how to best reach this goal!? Thank you!! xxx

Replies

  • microwhisper
    microwhisper Posts: 84 Member
    Thanks for the replies. I'll have to look into setting up a new routine at home... I've been traveling and won't have access to the same gym when I get back.

    Hopefully I'm strong enough to do negatives now- before they were just me jumping and flopping down. haha

    Does anyone think using resistance bands is a good idea/alternate to the machine?
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    When I'm doing upper body, usually twice a week, I'll do some sets on the assisted pull-up machine. I start with a couple of negatives and then do 10/8/5 of assisted. Max I can probably do a few at about half my body weight I think. I'm a long way away from a real one.
  • rybo
    rybo Posts: 5,424 Member
    microwhisper wrote: »
    Thanks for the replies. I'll have to look into setting up a new routine at home... I've been traveling and won't have access to the same gym when I get back.

    Hopefully I'm strong enough to do negatives now- before they were just me jumping and flopping down. haha

    Does anyone think using resistance bands is a good idea/alternate to the machine?

    Bands are very popular, but I don't prefer them. They give you assistance at the bottom where most don't need it. The machine is better for doing assisted chins.
  • VegasFit
    VegasFit Posts: 1,232 Member
    Just keep doing them. I've never used the machine. I started in the squat rack, then progressed to bands but always with assistance getting in and out of them. I have a pull up bar at home, just the cheap door one, that I also used when I was trying to master them but didn't want to do it in public. I always did lat pull downs in my workouts too.
  • microwhisper
    microwhisper Posts: 84 Member
    VegasFit wrote: »
    Just keep doing them. I've never used the machine. I started in the squat rack, then progressed to bands but always with assistance getting in and out of them. I have a pull up bar at home, just the cheap door one, that I also used when I was trying to master them but didn't want to do it in public. I always did lat pull downs in my workouts too.

    Thanks vegasfit. Those are some great ideas for when I get back home.
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    https://www.nerdfitness.com/blog/do-a-pull-up/

    I like this guide- I am working on it now. :smile: Good luck!
  • microwhisper
    microwhisper Posts: 84 Member
    Penthesilea514 wrote: »
    https://www.nerdfitness.com/blog/do-a-pull-up/

    I like this guide- I am working on it now. :smile: Good luck!

    Thanks pent! x
  • newfitmommfp
    newfitmommfp Posts: 7 Member
    microwhisper wrote: »
    So I've never been able to do a pull-up or a chin-up (I'm a woman, 5'2", 113lbs) but have been working on this goal for about a month, using the assisted pull-up machine at the gym. I've brought my assisted weight down from about 80 to 48lbs but I'm still far from doing it alone.

    Any ladies (or guys) have advice for me on how to best reach this goal!? Thank you!! xxx
    microwhisper wrote: »
    So I've never been able to do a pull-up or a chin-up (I'm a woman, 5'2", 113lbs) but have been working on this goal for about a month, using the assisted pull-up machine at the gym. I've brought my assisted weight down from about 80 to 48lbs but I'm still far from doing it alone.

    Any ladies (or guys) have advice for me on how to best reach this goal!? Thank you!! xxx
    microwhisper wrote: »
    So I've never been able to do a pull-up or a chin-up (I'm a woman, 5'2", 113lbs) but have been working on this goal for about a month, using the assisted pull-up machine at the gym. I've brought my assisted weight down from about 80 to 48lbs but I'm still far from doing it alone.

    Any ladies (or guys) have advice for me on how to best reach this goal!? Thank you!! xxx


    A trainer told me to jump up on a bar, hold yourself for a few seconds and lower yourself down.

    This strengthens the muscles to be able to do pull ups. Worked for me.

  • amtyrell
    amtyrell Posts: 1,447 Member
    I can do a few now. I started with about 100 lbs assistance and now finish off my 2x 10 sets with 20 lbs after the first 3 or4 unassisted.
    Keep at it. Keep doing as many as you can at lower and lower assistance and you will get there.
  • crackpotbaby
    crackpotbaby Posts: 1,297 Member
    When I was most fit (nearly 4 years ago) I could do 5 strict pull ups, about 50 kipping pull ups and 3 bar muscle ups.

    While the progression came with crossfit training over about 9 months I initially taught myself to do a strict pull up using a door bar at home.

    I used a step to get to the top starting possition then slowly slowly lower a couple of times.

    Concentrating on pulling the bar to you, rather than yourself to the bar helps activate the right muscles too.
    .............

    Due to a bunch of reasons I can't do a single pull up anymore, but it is my quiet little goal right now. I think I'm about 3 weeks off based on how long it took to learn last time.

    I have a squat/power rack at home now. I'm doing slow lowers every other day and just bought a resistance band but haven't started using it yet.

    We'll see how it goes this time around!
  • microwhisper
    microwhisper Posts: 84 Member
    lizery wrote: »
    When I was most fit (nearly 4 years ago) I could do 5 strict pull ups, about 50 kipping pull ups and 3 bar muscle ups.

    While the progression came with crossfit training over about 9 months I initially taught myself to do a strict pull up using a door bar at home.

    I used a step to get to the top starting possition then slowly slowly lower a couple of times.

    Concentrating on pulling the bar to you, rather than yourself to the bar helps activate the right muscles too.
    .............

    Due to a bunch of reasons I can't do a single pull up anymore, but it is my quiet little goal right now. I think I'm about 3 weeks off based on how long it took to learn last time.

    I have a squat/power rack at home now. I'm doing slow lowers every other day and just bought a resistance band but haven't started using it yet.

    We'll see how it goes this time around!

    Lizette, that's awesome. Thanks for your experience and the advice. Good luck with the resistance bands; I'm thinking of trying those out too. My husbands got iron gym so might use that. x
  • microwhisper
    microwhisper Posts: 84 Member
    amtyrell wrote: »
    I can do a few now. I started with about 100 lbs assistance and now finish off my 2x 10 sets with 20 lbs after the first 3 or4 unassisted.
    Keep at it. Keep doing as many as you can at lower and lower assistance and you will get there.

    Thanks. That gives me hope. I did a one Rep max today to see where I was on the assisted pu machine and got all the way to 36lbs! So I'm further on my way than I thought.
  • scrappy25
    scrappy25 Posts: 77 Member
    It took me about a year to get my first chin up- using the flexed arm hang first then the negatives- after that I was able to gain one every couple of weeks and now am at 6! So keep at it, it just takes time and persistence. It worked better for me not to use the assisted pullup machine.
  • ecjim
    ecjim Posts: 1,001 Member
    rybo wrote: »
    Negatives, flexed arm hangs, rows,(especially bodyweight rows) lat pull downs.

    this here, what Rybo said + keep after it, you will get there Eastcoast Jim
  • canadianlbs
    canadianlbs Posts: 5,199 Member
    i loved negatives until i torqued one of those little muscles that lie deep under your shoulderblade, doing the jump. they do do amazing things for your lats, but my experience scared me and convinced me i really need to have the 'scapular stabilization' part nailed before i go back and try them again.

    so i like the cable pulldown stacks better than the assisted pullup thingy. mind you, i'm not working very hard on the pullup project itself. i'm more just a demon for the retract-and-stabilize stuff. and at least inside my own mind, if i ever get to the point where i can pullDOWN 130-ish pounds and add a good stable hold at the 'bottom', that should technically equate pretty closely to the pullUP idea. i'll have the raw strength at least, or close to it.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    As stated bove, negatives, dead hangs, inverted rows, lat pull downs, assisted pull ups.
  • brandocalrisian
    brandocalrisian Posts: 5 Member
    Sometimes just training your grip can help as well. You might try adding weight via weight vests or belts while doing dead hangs for some sets. After a while doing these your body weight will feel easier to pull up. Hope this helps
  • microwhisper
    microwhisper Posts: 84 Member
    brandocalrisian wrote: »
    Sometimes just training your grip can help as well. You might try adding weight via weight vests or belts while doing dead hangs for some sets. After a while doing these your body weight will feel easier to pull up. Hope this helps
    cgvet37 wrote: »
    As stated bove, negatives, dead hangs, inverted rows, lat pull downs, assisted pull ups.
    canadianlbs wrote: »
    i loved negatives until i torqued one of those little muscles that lie deep under your shoulderblade, doing the jump. they do do amazing things for your lats, but my experience scared me and convinced me i really need to have the 'scapular stabilization' part nailed before i go back and try them again.

    so i like the cable pulldown stacks better than the assisted pullup thingy. mind you, i'm not working very hard on the pullup project itself. i'm more just a demon for the retract-and-stabilize stuff. and at least inside my own mind, if i ever get to the point where i can pullDOWN 130-ish pounds and add a good stable hold at the 'bottom', that should technically equate pretty closely to the pullUP idea. i'll have the raw strength at least, or close to it.
    scrappy25 wrote: »
    It took me about a year to get my first chin up- using the flexed arm hang first then the negatives- after that I was able to gain one every couple of weeks and now am at 6! So keep at it, it just takes time and persistence. It worked better for me not to use the assisted pullup machine.

    Thanks everyone for all the information. Im gonna use it to make a routine once I'm back home! xx
  • Geocitiesuser
    Geocitiesuser Posts: 1,429 Member
    Get a partner to help you do negatives. You'll build up the strength to do them fast.
  • singletrackmtbr
    singletrackmtbr Posts: 644 Member
    All of the above, and I'll add in inverted rows, which is a great exercise to get you there and is easily modifiable as you progress. Good luck!
  • cs2thecox
    cs2thecox Posts: 533 Member
    Patience is your biggest asset here.
    Took me about a year! I can now manage 3 sets of 3 unassisted.

    In an average week, I also do assisted pull ups (resistance band), negatives, lat pull downs, dumbbell rows, overhead press, cable rotations and all sorts of other things that use the back and shoulders in different ways.
    And don't forget to stretch!

    Also, I asked my trainer the other week why I saw so many men in the gym cranking out super speed pull ups where they don't bother to straighten their arms out at the bottom. He confirmed my belief that they were basically doing it wrong, as it's a partial movement rather than the full one, and I should carry on with my nice, controlled pull ups that go all the way down to straight arms at the bottom, even if it means I do less of them.
    I'm fine with that. I'm all about full range of movement and getting it right! (Also no kipping for me, on that basis.)
  • ccruz985
    ccruz985 Posts: 646 Member
    Pull ups and chin ups are my hard limit so I'm so proud of you just for working towards such an amazing goal!
  • singletrackmtbr
    singletrackmtbr Posts: 644 Member
    edited October 2017
    lizery wrote: »
    So, I stopped focussing on this for a while but continued with my regular lifting etc.

    Anyway, I can now do one single pull up.

    You have now accomplished something that most of the people around you in the gym cannot do. Congratulations! Now give me 2!
  • rhtexasgal
    rhtexasgal Posts: 572 Member
    Great post ... I will be using some of your ideas :) Doing one unassisted pull-up/chin-up has been a major goal for me for over 3 years now. I am battling constant body inflammation so sometimes I get so sore that I cannot do much later. It is taking me forever BUT I am in the whole health and fitness thing for the long haul (gotta be the cool, active grandma in about 10 years) so I might as well have this as one of my goals. I am in the gym anyway doing cardio and weight lifting ...
  • hopleyjana2049
    hopleyjana2049 Posts: 28 Member
    I was the same, I got given a pull up bar as a present from my hubby. ( I would be happy with jewellery but hey .. ) anyway, it was painful watching me the first few days, I couldn't even lift myself off the floor never mind pulling myself all the way up. So I kept trying, every time I went past it I hang on it like a monkey, then started to jump up and holding my weight and do leg raises, I could do about 3 at first. Well I can now do about 30 leg raises and 2 pull ups. Wheeeeyyyy I am very proud for that, I know it's pathetic but it's progress and if you keep doing what you are doing you ll get there :) good luck x
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