Pull up

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    Pull up

    Hi,

    I want to suggest making a program or mini-program or something like a challenge sheet to help people who can't do a single pull-up to achieve their first.

    I know there's a pull up guide and I should probably figure things on my own. Right now I am doing back training twice a week and on either day I go to the playground to attempt pull up. Other than that I am pretty clue-less. Plus sometimes obligation kicks in and I cant follow such plan. I try to do flex hang as told by the guide but I am just too scared to, so not the negative, either.

    I just think it would be worth it to develop some kind of plan to help people out, since the pull-up is probably one of the hardest bodyweight exercises and such an exception. And it's easier to stick with when there is a plan out there. Maybe it's just me...

    #2
    I have a question: What is scary about doing a flexed arm hang?

    Comment


      #3
      Originally posted by Warmaker View Post
      I have a question: What is scary about doing a flexed arm hang?
      It's just the fear that I will fall even though there's something right underneath my feet. Not a brave person.

      Comment


        #4
        Ma'am,I suggest you kindly check the link below;
        http://armstrongpullupprogram.com/th...-up-beginners/

        Comment


          #5
          kandy Heya if you need help I can definitely can help on this

          Pull Ups Strength Equipment:
          All you need is a sturdy wooden broom (or stick) and 2 chairs!

          How to do a chair row:
          Lay flat on the floor with the stick inline with your shoulders, grip the broom at shoulder width and pull yourself up, bring your chest up to the stick so it is touching and slowly bring yourself down again.
          KEEP YOUR CORE ENGAGED, basically like a push up don't snake, keep your body straight.

          EVERYDAY you must to a set of chair rows TO FAILURE

          Keep doing this for 1 MONTH and if you can do 25+ chair rows without breaking at all you will be ready for a pull up.

          I wouldn't recommend doing negative pull ups if you are not use to lat strength this will seriously injure your shoulders (learnt this the hard way).

          Definately agree on the challenge sheet this can easily be replicated to do this

          Comment


            #6
            Something along the lines of this I think

            1: 1 Set Failure Chair Row
            2: 1 Set Failure Chair Row
            3: 1 Set Failure Chair Row
            4: 1 Set Failure Chair Row
            5: 5 Chair Rows
            6: 1 Set Failure Chair Row
            7: 1 Set Failure Chair Row
            8: 1 Set Failure Chair Row
            9: 1 Set Failure Chair Row
            10: 10 Chair Rows
            11: 2 Set Failure Chair Row (Split Sets throughout the day)
            12: 2 Set Failure Chair Row (SSTTD)
            13: 2 Set Failure Chair Row (SSTTD)
            14: 2 Set Failure Chair Row (SSTTD)
            15: 15 Chair Rows
            16: 2 Set Failure Chair Row (SSTTD)
            17: 2 Set Failure Chair Row (SSTTD)
            18: 2 Set Failure Chair Row (SSTTD)
            19: 2 Set Failure Chair Row (SSTTD)
            20: 20 Chair Rows
            21: 3 Set Failure Chair Row (SSTTD)
            22: 3 Set Failure Chair Row (SSTTD)
            23: 3 Set Failure Chair Row (SSTTD)
            24: 3 Set Failure Chair Row (SSTTD)
            25: 25 Chari Rows
            26: 3 Set Failure Chair Row (SSTTD)
            27: 3 Set Failure Chair Row (SSTTD)
            28: 3 Set Failure Chair Row (SSTTD)
            29: 3 Set Failure Chair Row (SSTTD)
            30: Attempt 1 Pull Up

            Hope this helps kandy as this helped me accomplish a pull up

            Comment


              #7
              BlackButler
              This is awesome! Plus it doesn't require me to leave the house.
              My only concern is that will it be too much? I have read that you shouldn't train the same muscle group every day but every other day or twice a week.

              Thank you very much for responding!

              Edit: I tried chair row before but I always got myself up with the abs, so it's like doing sit up, lol. Need some more practice, haha!

              Comment


                #8
                kandy don't worry as long as with the 2 or 3 sets you spread it out through the day and not at the same time it should be fine

                Comment


                  #9
                  BlackButler
                  Do you need to lift your hips off the ground as well? For some reason I can't. Maybe the two chairs are too low. I also notice that I can't pull my body up when I lay flat on ground, but yes as soon as my back is not touching the ground.

                  Comment


                    #10
                    Originally posted by Warmaker View Post
                    I have a question: What is scary about doing a flexed arm hang?
                    I have a different fear - fear of uncontrolled negative (bc, not strong enough to control it) wrenching shoulder (s)
                    ​​​​​

                    Comment


                      #11
                      BlackButler would ring rows do the same for my lats? I have TRX straps and have been working my way to horizontal position, for increased load on lats. Not every day, tho. Maybe that’s the ticket: daily.

                      Comment


                        #12
                        DorothyMH Absolutely!

                        Comment


                          #13
                          BlackButler Hey, after only 5 days of doing ring rows daily to failure, I’m up from 7 reps to 10 reps!😬👏🏼I feel like there might be HOPE!!😂

                          Comment


                            #14
                            DorothyMH that's fantastic, look forward to hearing more

                            Comment


                              #15
                              Well, it’ll all go on hold here in a couple days, as we leave the country until mid-March. When we return, I’ll have to start all over again on my build up with the bar....will have access to bodyweight stuff, only during our trip. And, while that’s NOT nothing, it DOES set me back a bit. Oh well. The price of world travel!

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