Any advice for pull ups?

11 replies

• ironbeastmod·Sep 2, 8:27 PM

  Overthinking. Start where you are. Progressive overload on each workout. So weight and/or extra reps. Easiest if you set up the exercise to be able to do +5 reps. This way you will most likely be able to add reps each week for the first year or so. Afterwards use training periodization. . tldr: baby steps

• crazy_trip_6387·Sep 2, 9:01 PM

  you'll find sticking points so hold/resist your body-weight in these positions for time and you will overcome them without assistance soon enough so get on a box or chair to do negatives and do isostatic holds and use the band to get in some full rep sets

• vongdong·Sep 2, 9:13 PM

  Do negatives. Get onto a box tall enough that you can start without actually having to pull yourself up much. Load yourself then slowly lower to full extension for 15-20secs. I'd say start with 3x5 and see how you go with an actual pull up a week later.

• educational_rice644·Sep 5, 9:21 AM

  For me it came naturally as I got stronger at the gym, went from 0 (couldn't even do a chin up) to like 3 or 4 in 3 mounths without really focusing on it, and from that it became easy now I reached 12 and I only do them once a week on my back day as warm up, I usually do 4 sets of 10 to 12, or 4 sets of 8 with a 5kg just to not lose them

• francheskafit_3·Sep 5, 10:19 AM

  A good format for pull ups is: Inverted rows Scap pulls ups Chin up holds Negative pull ups Heavy bent over rows are good too for general strength. You probably won’t need an assisted variation of pull up once you get stronger :)

• catsthinkofmurder·Sep 5, 10:25 AM

  I followed the RR when I started, and negatives helped me get my first pullup. As slow and controlled on the way down as possible. Obviously this gets better as you get closer to your first pullup.

• scoo_by·Sep 5, 12:09 PM

  Negative pullups are way too taxing on tendons. Not recommended doing this as routine. Developing back strength with ring rows is more productive, has good carryover and rows in general are just a good fucking movement that trains scapular muscles which are recruited heavily in arched back pullups.

• budgetinvestment61_2·Sep 5, 6:32 PM

  What exactly are you doing? 1.a. I would recommend to start with a dead hang: 1 Minute hold on a bar. 1.b Parallel to that you can start with australian pull ups. you should be able to do 10 2.a. If you are able to hang for one minute, do scapula pull ups. 10 of them 2.b. if you are able to do that, do parallel australian pull ups (its easy on monkey bars) 3.a train with a resistance band - 10 pull ups 4.a now you should be able to do pull ups Do 3 sets of each. (Better more) Do Restdays, eat proteins I have written a guide (Its german currently - but i think i will translate it soon. You will see some images in there maybe they help.): [https://strive-up.com/blog/klimmzug-richtig-machen](https://strive-up.com/blog/klimmzug-richtig-machen)

• alive_advice_9626·Sep 6, 1:22 PM

  3 things That will help you get to your first Pull Up that i used: 1. Negative Pull Ups 2. Inverted Rows 3. Iso-Metric Holds I super-setted this routine and was doing 6 supersets 3x a week alongside my other workouts on other days. Back in January i could only do 1 pull up. After this routine, progressively overloading and increasing time under tension, I can do around 20+ Pull ups now (Full extension, no cheat pull ups. People don't realize how amazing supersets are. Consistency, Progressive Overload and Intensity is key brother. Also, sticking with a workout long enough for the results to show instead of changing frequently like most people do because of impatience.

• spirited_revenue__14·Sep 7, 10:58 AM

  The first pullup usually comes from assisted reps and enough clean pulling volume, not daily testing. Use hangs and scapular pulls, band or foot-assisted pullups, controlled negatives only if they stay controlled, and rows. Track assistance level, reps, and full-range control across 2-3 weekly sessions. I'd track the progression in an app like GymSet. Use the least assistance that preserves the movement, but enough that every rep is not a max-effort failure.

• frkncx·Sep 8, 12:04 PM

  Pull-ups are one of my favorite movements. I obsessed over them, and some tricks I learned were that forearms are underrated. Dead Hang is a great foundation for pull-ups and strengthening forearms. Also, gradually working through assisted pull-ups: using bands or jumping pull-ups helps more than anything. After all It's about momentum, doing things everyday helps more than any trick.