how to get pull ups up???

Discussion in 'Military Academy - USMA' started by futureusna, Apr 4, 2012.

  1. futureusna

    futureusna Member

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    I am having difficulty getting my high number of reps on pullups for my CFA. What would you recommend I do to help get my reps up???

    Thanks!
     
  2. airman

    airman Member

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    Get some sort of box or chair underneath the pull up bar. Do as many as you can then put your feet on the chair and do as many as you can.
     
  3. BillSL

    BillSL USMA Class of 2016

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    1)Get a pull-up bar (those you put on the doorframe);
    2)Put it on a doorframe you go through often (such as your room's);
    3)EVERY SINGLE TIME you go under that door (I mean EVERY SINGLE TIME, even if you have your backpack on, even if it's 2 in the morning... okay, be reasonable, but you get my point) try to do 1 pull-up;
    4)Every MONDAY, WEDNESDAY and FRIDAY, do 5x MAX EFFORT PULL-UPS. That means you will try to do your highest number of reps and really, REALLY put in your max effort (if you can't do 1 pull-up yet, you can still do a max-effort set...). After EACH set, you should be barely feeling your arm (rest about 2 minutes between sets);
    (YES, IT'S SUPPOSE TO BE HARD AND PAINFUL. The idea behind this method (muscle-failure training) is to literally break your muscle-fibers so they rebuild themselves, but this time stronger. That's where the phrase "No Pain, No Gain" comes from.)

    You will feel a lot of pain one or two days after each of these 5 max-effort sets. DO NOT refrain from doing one pull-up everytime you go under the door.

    Be careful not to hurt yourself. Just because it's painful doesn't mean it's working - use your head and don't hurt yourself :D

    Good luck! This method helped me a lot!
     
  4. Art.Perea

    Art.Perea Member

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    Pull-ups tend to be easier for guys with little body fat and an okay amount of muscle mass. Too much of either one and it becomes very difficult. So try to trim any fat you may have. If you don't have much fat, then just practice practice practice practice. Try to go to complete muscle failure once every other day and on the days in between, go really light. Plus a day of complete rest. You don't want to hurt yourself.
     
  5. Sawndog

    Sawndog Member

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    Get your body fat % down through dieting/cardio and:

    If you can't do 3 pull ups: get to 25 pull ups (even if it is 1 at a time) with 45 second breaks between sets using as little sets as possible (do as many as you can in other words).

    If you can do 4-8 pull ups: get to 50 pull ups (same as above)

    If you can do 9-15 pull ups: get to 75 pull ups (same as above)

    If you can do 16+ pull ups: Add weight and do between 50-100


    Do this workout no more than 2-3x a week with plenty of recovery time and your pull ups will rise significantly.
     
  6. DanGir

    DanGir Member

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    http://www.savannahstate.edu/cost/n...ttp://www.stewsmith.com/linkpages/pullups.htm
     

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