A plan to achieve pull-ups? (and get started in fitness?)

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    A plan to achieve pull-ups? (and get started in fitness?)

    Hi, so I bought a pull-up bar, but I can't even do the first pull up. Thruth is I have never workout before, but I want to get started now. I saw the Pull Up Guide (https://darebee.com/workouts/back-an...s-workout.html) and it suggests doing the Back and Biceps workout to build the strenght for it. My question is: How often should I do this workout? 3 times a week? every day?
    Any other training you could suggest me to do in order to complement this and get result faster?
    My goal? I want to get to be able to do 10 pull-ups.
    The tools at my disposal? A pull-up bar, and a set of 5-15-20 pound dumbbells I just got from a friend.

    #2
    Here's a thread with some tips on working towards full pull-ups.
    Considering that the Back and Biceps Workout trains one set of body parts (upper body) I would go for either 3 times a week (with one day rest in between) or, if that's too much, 2 times a week. It depends a bit on your current fitness level.
    The Dumbbell Rows in the workout are already a good start for incorporating those.
    Other than that, there's the very basic progression from Convict Conditioning. If you don't have the book, here's a youtube video that should demonstrate the first five exercises leading to the full pull-up at stage 5, and here's a cheat-sheet with photos from the book (might take some while to load).
    Good luck.
    Last edited by Nihopaloa; February 9, 2021, 10:41 PM.

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      #3
      The only thing that I would add is to practice different width grips on different bars if possible. I have bars for hammer grip, for regular grip and narrow grip and I will do all of them (though mostly regular grip). I will also occasionally do pullups off of one of the wood crossbeam in my basement and if there are no kids around, at playgrounds.

      As for working out in general, I would recommend to have a look around this site. There are for sure a lot of resources in the internet but I wish I had found this site first instead of after several months as this site consolidates all of the best information. Start with a couple of workouts or a level 1 program, see what you like and work from there.

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        #4
        So I'm a beginner at pull ups myself and I know that I can't do short rest days between workouts (1 or 2 days) as I only have brute strength on my side when it comes to my pull up game.
        My best is 6 on a good day, average of 3 daily and I'm snookered for a week.
        I'm currently doing the 4x4 workout on Mondays andthe push squat repeat workout on Thursdays so I don't develop to many imbalances in my muscle.

        Now I do the 4x4 workout with a resistance band to help get more pull ups done but also work on form and technique as I tend to feel the pull up more in my biceps as I don't utilise my back properly.

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          #5
          What helped me was doing table rows (aka Australian pull ups). Lay under a sturdy table, grab the edge and pull yourself up to the underside of the table. Legs straight, feet on the ground. Do at least a couple sets of as many as you can each day. Combined with a few sets of negative pull ups on the bar, I was doing full pull ups with good form in a couple of weeks.

          You can also get some bands, but this is what worked for me.

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            #6
            It's all about having sufficient lat (ie back) muscle strength. If you don't have it, then the solution is to work up to it.

            I'm capable of doing pullups and pushups because I went to the gym at the same time; I built up my muscle, and this made it easier to do the bodyweight exercises.

            You could try doing one-armed rows with the dumbbells, but there will come a time when the exercise is too easy. I also recommend inverted rows; find a table or stable surface with space below it, and row your body up and down. When these become too easy, you can move onto pullups.

            I've also heard of people trying dead-hang pullups, where you jump up to the top and slowly lower yourself to the bottom; these might help.

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              #7
              I wold do it every other day

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