Pullups

Discussion in 'Naval Academy - USNA' started by asdf, Apr 19, 2012.

  1. asdf

    asdf Member

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    I need to work on my pullups. I can do 4-6 if I start with my elbows slightly bent but have trouble doing any if I start the proper way with completely straight arms. I am not sure why I have this problem and would appreciate any tips or advice
     
  2. USNA2016Dad

    USNA2016Dad Member

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    Weight Assisted Pullup/Chinup Machine

    Where do you work out? If you're at a health club look for a weight assisted pullup/chinup machine. Basically you will be on a platform on your knees while you grab overhead with varying grips and do the exercises. When you pull yourself up, the platform is linked to the rack of weights, which you can adjust accordingly that augments your strength. Ask a trainer to assess you and come up with a training plan. This machine can also be used for dips, which is another good exercise for upper body strength. My opinion is with dips and pullups you're using more muscles at the same time during the movement. I think this is a good way to exercise if one is looking to improve athletic performance versus lifting for body building purposes. Again, just my opinion. Good luck...
    Cheers
     
  3. JettAirliner

    JettAirliner USNA Appointee 2016

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    Personally, I'd recommend against using machines. They limit the range of motion a lot, which is particularly hairy on such a high-intensity full-body exercise. Reverse pull-ups (jump up as high as you can while gripping the bar, come down extremely slowly to a deadhang) will help, as will practicing with a bit of a kip. Nothing extreme, because getting dependent on a kip will only hinder you, but letting yourself pull up, drop down and bounce back up is how I've increased my pullups significantly. Nowadays I actually have trouble doing pullups from anything but a dead hang, it's just uncomfortable.

    Also, do pullups on everything. Trees. Fences. Playgrounds. Increasing your grip strength by using different "bars" helps tremendously.
     
  4. dkkght

    dkkght Member

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    Pull-Ups
    Description: Pull-ups or Assisted Pull-ups

    Frequency: 3 non-consecutive days per week (Mon-Wed-Fri or Tues-Thurs-Sat)

    Day 1: Maximum Sets

    Do as many pull-ups as you are capable of doing. If you are unable to meet the minimum requirements (5 pull-ups for males; 1 pull-up for females), follow the instructions as indicated on the video for Band-Assisted Pull-ups.

    Set 1: As Many As Possible (AMAP). Do not be concerned with how many repetitions you do - as long as you can complete one good repetition. REST 90 SECONDS
    Set 2: AMAP – Add 10 seconds of rest to each additional set
    Set 3: AMAP
    Progression Sets: 3 sets for Weeks 1-4; 4 sets for Weeks 5-8; 5 sets for Weeks 9 & 10
    Remember to -- add 10 seconds of rest to each additional set completed.

    As you get stronger the number of repetitions that you can complete should increase.

    Day 2: Pyramid Sets

    Set 1: Perform one pull-up. Rest 10 seconds
    Set 2: Perform two pull-ups. Rest 20 seconds
    Set 3: Perform three pull-ups. Rest 40 seconds
    Set 4: Perform two pull-ups. Rest 20 seconds
    Set 5: Perform one pull-up.
    Progression Sets: When you are able to complete the above sequence add 1 pull-up to each set – for a total of 5 sets. For example, the next progression would be:

    Set 1: Perform two pull-ups. Rest 20 seconds
    Set 2: Perform three pull-ups. Rest 40 seconds
    Set 3: Perform four pull-ups. Rest *55 seconds
    Set 4: Perform three pull-ups. Rest 40 seconds
    Set 5: Perform two pull-ups.
    *Add 15 seconds of recovery for each additional repetition

    The next progression would be:

    Set 1: Perform three pull-ups. Rest 40 seconds
    Set 2: Perform four pull-ups. Rest 55 seconds
    Set 3: Perform five pull-ups. Rest *70 seconds
    Set 4: Perform four pull-ups. Rest 55 seconds
    Set 5:perform three pull-ups.
    Continue to add one repetition, and 15 seconds of recovery for each new progression. Each progression has a total of 5 sets.

    Day 3: Complete Sets

    Perform working-sets (same number of repetitions) with a 60-90 second rest between sets. Working sets are indicated below. For example, if the maximum number of pull-ups you can perform is 10 – your working-set is 5 repetitions.

    Maximum Reps Working-Set Reps

    19-20 - 10
    17-18 - 9
    15-16 - 8
    13-14 - 7
    11-12 - 6
    9-10 - 5
    7-8 - 4
    5-6 - 3
    3-4 - 2
    1-2 - 1
    Progression Sets: Perform as many sets as you can, maintaining your working-set repetition. Do as many sets as you can for the number of repetitions determined as your working-set. For example, say you can do two sets of 5 repetitions, and on your third set you only complete 3 repetitions. Continue to do only three sets, until you get to a point when you get ALL three sets of 5 repetitions. Once you are able to get all three sets progress to four sets.

    Periodically, you will need to test yourself to determine if your maximum repetitions have increased. If so, you will need to determine a new working set.
     
  5. pilot2b

    pilot2b Candidate Appointee

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    ^^^ Is that the Armstrong pullup workout you put there?
     
  6. JettAirliner

    JettAirliner USNA Appointee 2016

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    Looks more or less like it.

    In which case, yes. Great program. I'm glad to be reminded of it. That's how I got from zero pullups to ten or so. Nothing spectacular, but it only took a month or two. Maybe I can really get up there now.
     
  7. pilot2b

    pilot2b Candidate Appointee

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    You can also check out Pavel's "greasing the groove" technique (there is a more official-sounding name for it). I used it to prepare for my Marine Option NROTC pft and got from around 10-11 deadhand pullups to 18 deadhang pullups in a little over a month.

    The idea is you do a number of sets of pullups each day but low numbers in each set (maybe 50-70% of your max). My pullup/chinup bar was by the stairs in my house, so I did a set of pullups (palms out) each time I went up the stairs and a set of chinups (palms facing towards you) each time I went down the stairs.
     
  8. osdad

    osdad Member

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    Install a pull up bar in the doorway to your room (or some other ) and do at least one every time you walk through it.

    My Youngster and I played a game for some months leading up to her CFA and later I-day: at random times while we were relaxing watching TV or talking I'd say: "10 push ups" and she'd bang out ten. Or "20 Cruches" and she'd do those. Or, I'd say "Pull ups" and she'd hustle to the pullup bar and do what she could. When we first started she couldn't do any. Got 1 done for the CFA and was able to do a couple during plebe summer. None of those challenges took more than a few seconds so she came to expect them during commercials. But I would sometimes poke my head into her room while she was studying. It was all done in fun but with a purpose that she understood fully.

    Repitition is the key. The best way to get good at pullups is to do lots of them.
     
  9. DanGir

    DanGir Member

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    Tips to Improve your Pullups (or do them!)
    by stewsmith.com


    Of all the exercises, the one with the largest mind game attached to it is the PULLUP. One thing I have learned is that women AND men CANNOT do pull-ups IF they do not PRACTICE pull-ups. On the flip side, the common denominator among those men AND women who can do dead-hang pull-ups, are those who practice pull-ups.

    Personally, one of the worst things we ever developed in physical fitness classes were the "girl pullup" or flexed arm hang. At an early age, we have been telling young girls, that they cannot do regular pull-ups because they will never be as strong as boys. Well, part of that statement is true -- the strongest woman will NEVER be stronger than the strongest man -- but I have seen 40-50 year old mothers of three do 10 pullups. How is that? They practice pull-ups as well as the auxiliary exercises that work the muscles of the back, biceps, and forearms - the PULLUP muscles! Anybody can do pull-ups, but it helps to not be 40-50 lbs. overweight and to follow a program that places pull-ups and the following exercises in your workouts at least 3 times a week.

    The Proper Pull-up (regular grip) - Grab the pull-up bar with your hands placed about shoulder width apart and your palms facing away from you. Pull yourself upward until your chin is over the bar and complete the exercise by slowly moving to the hanging position.



    Pull-ups (negatives) - If you cannot do any pull-ups, you should try "negatives". Negatives are half pull-ups. All you have to do is get your chin over the bar by standing on something or having spotter push you over the bar. Then, you slowly lower yourself all the way down - let your arms hang grasping the bar fully stretched. Keep your feet up and fight gravity for a count of 5 seconds. This will get your arms used to supporting your weight.

    Assisted Pull-ups - This is the first step to being able to perform pullups. Using the bar that is 3-4 feet off the ground, sit under it and grab with the regular grip. Straighten your back, hips, and slightly bend your knees while your feet remain on the floor and pull yourself to the bar so that your chest touches the bar. Repeat as required. This is a great way to start out if you cannot do any pull-ups at all. You can also do this on a pair of parallel bars that are used for dips. These are also great to do after you can no longer perform anymore dead-hang pullups. This is a good replacement for the Lat Pulldown machine as well.


    Pulldowns -Using a pulldown machine, grab the bar, sit down and pull the bar to your collar bones. Keep the bar in front of you. Behind the neck pulldowns are potentially dangerous to your neck and shoulders.


    Dumbbell rows - Bend over and support your lower back by placing your hand and knee on the bench as shown. Pull the dumbbell to your chest area as if you were starting a lawn mower. Muscles worked: Back, forearm grip, Bicep muscles


    Biceps Curls - Place dumbbells or bar in hands with your palms facing upward. Use a complete range of motion to take the weight from your shoulders to your hips by bending and straightening the elbows. Keep it smooth. Do not swing the weights.


    You can build up your strength and within a few months of this workout, you will have your first pullup in years - maybe ever! If weight loss is needed, naturally find a plan that incorporates cardio vascular exercise, diet and nutrition tips and weights and calisthenics if your next goal is to do a pullup one day! Good luck and always remember to consult with your doctor before starting any fitness program.

    Going from 10-15 pullups to a goal of 25-30?

    Try this workout - 100 pullups in as few sets as possible. Rest with 100 abs of choice and 50-100 pushups then repeat pullups for the next set until you reach 100 pullups.

    Check out the StewSmith.com Fitness Store for answers to your weight loss and pull-ups goals. All programs are written by Stew Smith and access to Stew is as simple as emailing him at stew@stewsmith.com.
     

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