Pull ups help?

**Krude_Zai** · 06-05-2009, 09:14 PM

Hi,
my NAPFA coming up and i needa train pull ups. I found out that i could do 2 or more pull ups after my 2.4km run(warmed-up) but under rest condition im only capable of doing 1.
So heres my question : How do i warm up for Pull ups properly?

thanks

**Stanstan** · 06-05-2009, 09:18 PM

Just do warmups like how you do before you go for the run should be more than enough.

ahBEN · 06-05-2009, 09:20 PM

do warm-up like you done 2.4km run

**Swift** · 06-05-2009, 09:21 PM

how about you train doing pull-ups first? you can try pulling hang. drop pull hang drop a few times everyday. do pushups around 60+? everyday confirm can get an A for pull up.

**crus47** · 07-05-2009, 01:08 AM

2 only? You need to work on the muscles groups i list below.
Biceps and your lats.

Im sure you know what are biceps.

Do the standard EZ/Barbell curls. Concentrate and focus on the contractions.
Alternating dumbbell curls. Same as above just replace barbell with dumbbell.

Now lats. Lats are your back muscles.
Lats pulldown are of great use. Do it with a wide grip.

Also at the same time, work your total upperbody, to increase total upper body strength.

Now, heres a tip. In order to increase reps of your pullups, your grip on the bar, should be 1 n half time shoulder width. Wider you go, you spread out the work to more muscles group.
At the start its not very easy to get used to it. But u should.

**W1ll** · 07-05-2009, 01:59 AM

do more push up + chin up. Best to have someone to help u when u are doing chin-up. everyday trys to do 12 chin-ups in 3 turns, when u cant pull yr friends will try to push u abit in order to finish the 12 chin-ups

**crus47** · 07-05-2009, 01:27 PM

Don't waste time doing pushups =-=, push ups doesn't work muscles used during ur pull ups.

**Krude_Zai** · 07-05-2009, 07:03 PM

Quote:

Originally Posted by crus47

2 only? You need to work on the muscles groups i list below.
Biceps and your lats.

Im sure you know what are biceps.

Do the standard EZ/Barbell curls. Concentrate and focus on the contractions.
Alternating dumbbell curls. Same as above just replace barbell with dumbbell.

Now lats. Lats are your back muscles.
Lats pulldown are of great use. Do it with a wide grip.

Also at the same time, work your total upperbody, to increase total upper body strength.

Now, heres a tip. In order to increase reps of your pullups, your grip on the bar, should be 1 n half time shoulder width. Wider you go, you spread out the work to more muscles group.
At the start its not very easy to get used to it. But u should.

Thanks for the info. By saying lats do u mean the lats pulldown in gym or outdoor training? And do i pull front or to the back? I know the damn problem i got now is my weak back. My biceps are already big enough cause i did alot biceps curl in the past. Moreover I'm doing the pronated(palms facing away) grip so I dun think biceps play a large role in this.

Is it possible to increase my reps to at least 5 in 3 weeks time? Im only short of 5 pull ups for gold

I tried doing pull ups yesterday and now my upper and lower back is aching.
Does that mean i worked them? Thanks

**crus47** · 08-05-2009, 10:39 AM

Yes, you do work your lats. Front lats pulldown.
Biceps do play a role. You're using your arms too.

http://www.bodybuilding.com/fun/exer...p?Name=Pullups

Trust me. Before I even stepped into the gym, I can barely struggle to do 1.
1-2months later, I did 4. Last napfa which is like this year feb, i did 11.

3 weeks to increase 5 reps? Dun too gan jiong. Slowly increase by 2. After you hit 7 reps, then u set your next target, example. increase another 2 reps.
I believe you're still studying so , set realistic target. Able to find time to balance stuffs you're doing and your workout.
Don't over work your muscles. Give it at least 24-48 hrs to recover. Muscles are not machines.

For better growth, work others muscle groups also.

**Krude_Zai** · 08-05-2009, 02:21 PM

Quote:

Originally Posted by crus47

Yes, you do work your lats. Front lats pulldown.
Biceps do play a role. You're using your arms too.

http://www.bodybuilding.com/fun/exer...p?Name=Pullups

Trust me. Before I even stepped into the gym, I can barely struggle to do 1.
1-2months later, I did 4. Last napfa which is like this year feb, i did 11.

3 weeks to increase 5 reps? Dun too gan jiong. Slowly increase by 2. After you hit 7 reps, then u set your next target, example. increase another 2 reps.
I believe you're still studying so , set realistic target. Able to find time to balance stuffs you're doing and your workout.
Don't over work your muscles. Give it at least 24-48 hrs to recover. Muscles are not machines.

For better growth, work others muscle groups also.

ok thanks for the info, I think this year i cant get gold le. Only 3 more weeks to train thats why i gan chiong

ZhouXingXing · 08-05-2009, 03:20 PM

got one way...
but its veri xiong...
Every day do 3 times pull up...
Once in the morning, afternoon n at nite...
Do it everi alternate days...
Each time do 5 sets of 5 pull up wif 2 mins rest interval...
if no more strength, ask yr friend to support you to do..
Make sure yr friend dun use too much strength if nt u r nt going to improve...

**Krude_Zai** · 08-05-2009, 05:21 PM

Quote:

Originally Posted by ZhouXingXing

got one way...
but its veri xiong...
Every day do 3 times pull up...
Once in the morning, afternoon n at nite...
Do it everi alternate days...
Each time do 5 sets of 5 pull up wif 2 mins rest interval...
if no more strength, ask yr friend to support you to do..
Make sure yr friend dun use too much strength if nt u r nt going to improve...

but the thing is i can only do 1 currently

ZhouXingXing · 08-05-2009, 06:42 PM

Quote:

Originally Posted by Krude_Zai

but the thing is i can only do 1 currently

nvm.. u can go gym to use those weight assisted machine pullup to do but its unpractical to go gym 3 times per day...

How abt u aim for silver instead of gold 1st ??

**crus47** · 08-05-2009, 08:22 PM

Ur friend assisting u in pullups shouldn't be pushing you.
Hang by the bar, legs back. Have your friends put his hands on your ankle as if its a platform.
So u can push urself up.

crus47 added 1 Minutes and 9 Seconds later...

Don't worry, ur sec sch de napfa is totally useless for army. You still got years to prepare for poly/jc de napfa.
btw , ur results is only valid for 1 year.

**Krude_Zai** · 08-05-2009, 09:36 PM

Quote:

Originally Posted by crus47

Ur friend assisting u in pullups shouldn't be pushing you.
Hang by the bar, legs back. Have your friends put his hands on your ankle as if its a platform.
So u can push urself up.

crus47 added 1 Minutes and 9 Seconds later...

Don't worry, ur sec sch de napfa is totally useless for army. You still got years to prepare for poly/jc de napfa.
btw , ur results is only valid for 1 year.

haha this is just a self-goal i've set. since all my items qualify for gold yet cant do pull ups cant so i feel kinda burdened by it. anyway i nvr had all others qualify before and its my last year in the school(sec 4) so yeah, aiming for gold. Thanks for the info though

**crus47** · 09-05-2009, 01:53 AM

Yes . but your self goal must be realistic. The ability to increase 1-2 more reps in your pullups already means a very good strength gain.

I'll teach you another way. 1week confirm results + satisfaction guaranteed if not money back.LOL
Take the most powerful weapon, STEROIDS

**Krude_Zai** · 09-05-2009, 08:58 PM

Quote:

Originally Posted by crus47

Yes . but your self goal must be realistic. The ability to increase 1-2 more reps in your pullups already means a very good strength gain.

I'll teach you another way. 1week confirm results + satisfaction guaranteed if not money back.LOL
Take the most powerful weapon, STEROIDS

haha steroids... schools dun check

**J.W** · 10-05-2009, 01:42 PM

sorry to say but impossible to get gold le. nvm la, poly den get gold la.

**lyk99** · 25-05-2009, 05:50 PM

Quote:

Originally Posted by ZhouXingXing

got one way...
but its veri xiong...
Every day do 3 times pull up...
Once in the morning, afternoon n at nite...
Do it everi alternate days...
Each time do 5 sets of 5 pull up wif 2 mins rest interval...
if no more strength, ask yr friend to support you to do..
Make sure yr friend dun use too much strength if nt u r nt going to improve...

i trained my pullup this way also
but i only do it in school morning go to sch 1 set of 15(my normal amount)
recess 1 set of 15 then if i see a chin up bar after school
go and train somemore

if you can 1 just keeping doing 1 for like 1 1/2 week
then try for a 2 and so on(if you want to get results faster just do 1 and stress yourself to pull until you have no strength,totally nothing left rest and again do until no strength also)
but may hurt your muscles so be careful

**Carl.C** · 26-05-2009, 02:07 PM

You can only do 1 pull up? Try this:

Everyday, do 10-20 sets of 1 pull up spread out throughout the day. For example, you do 1 pull up, rest and do your stuff for 30min, return and pull up 1 again. Repeat for 10-20 times. After a few days or 1-2 weeks, you will be able to pull more.