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thesecondrei 07-19-2007 04:30 PM

What is the fastest route to unassisted pullups?
 
topic

Kane 07-19-2007 05:51 PM

Post more information. Can you do a single pullup unassisted? How much assistance do you need? What do you mean by fastes route to unassisted pullups? See where I'm going with this...

thesecondrei 07-19-2007 06:50 PM

Quote:

Originally Posted by Kane (Post 38121)
Post more information. Can you do a single pullup unassisted? How much assistance do you need? What do you mean by fastes route to unassisted pullups? See where I'm going with this...

I can do 2 pullups unassisted, so far I have been using the lat pulldown but I really want to increase my pullup strength for bodyweight pullups.

hrdgain81 07-20-2007 06:07 AM

what worked for me back when I was getting started lifting was doing a 5x5 for pull ups. I believe I started being able to do 1 or 2, then over the course of a few months I was able to do a full 5x5, then I started adding wieghts. as long as your diet/rest is in order you will progress.

Riddick2112 07-20-2007 06:22 AM

one thing you can try is to set a specific number of reps and then do as many sets as it takes to get them all.
start with maybe 10 reps and when you can get them in 3 sets or less, increase it to 15 and when you can get 3 sets of 5 start adding weight every other session for sets of 5 and using higher rep sets the other sessions.
i'd eventually alternate with chins too because they work on arm strength more than pullups imo.

personally i did pulldowns for years and saw little in the way of back or arm development but since ditching them and doing chins and pullups instead the changes have been quite surprising so dont get discouraged, they're worth the effort!

TALO 07-20-2007 06:35 AM

I found deadlifts and shoulder presses helped a lot.

EricT 07-20-2007 07:05 AM

All good suggestions. I think the common theme is do as many as you can for a prescribed number of sets.

The quickest method you can use to actually increase strength on them right away is to do negatives. You should be able to do some negatives even after you've failed on regular reps. What you do is use a stool to climb up to the finished position and lower yourself down under control. There is a direct transfer of strength from negatives to full reps.

Also do them often. At least twice a week if not more.

thesecondrei 07-20-2007 10:52 AM

Quote:

Originally Posted by Eric3237 (Post 38153)
All good suggestions. I think the common theme is do as many as you can for a prescribed number of sets.

The quickest method you can use to actually increase strength on them right away is to do negatives. You should be able to do some negatives even after you've failed on regular reps. What you do is use a stool to climb up to the finished position and lower yourself down under control. There is a direct transfer of strength from negatives to full reps.

Also do them often. At least twice a week if not more.

Hmm...for the negatives should I do 3 sets to failure twice a week?

EricT 07-20-2007 10:59 AM

The negs can really get you. I'd start by doing as many pullups as you can in three sets with good rest periods of time and then after the last set do as many negs as you can after that for one set. See how that affects you and use that to judge the next pullup workout. Also, of course, try to control the negatives as much as possible on the normal reps. And I'd do the negs for only the second pullup workout the first week in case you get so sore it would negatively affect the second pullup workout (it probably wouldn't).

This all has to do with strength development, btw, and I am not talking about TUT our bodybuilding stuff like that, in case anybody is wondering.

BTW, I had assumed your pullup bar was too high but if it's low enough or if you can set it up for this then you can use some foot drive to do the extra work instead of climbing up on something. Basically you would push off with the feet but ONLY as much as needed to complete a rep. Then you would do a slow controlled negative. So this is sort of like doing forced reps. Only after you've done as much as you can the regular way. Normally I wouldn't advocate forced reps but pullups are different especially since it's difficult to change the resistance without making the exercise a little different.


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