totse.com | Pull-Up Routine for Gaining Muscle

DerDrache · #1 2008-09-15, 09:06

I'm trying to put on some muscle mass, and tomorrow I'm planning on buying a pull-up bar. Only problem is, I see a lot of guys out there that can do tons of pull-ups, but who aren't really built. What can I do to avoid that pitfall?

yoda_me07 · #2 2008-09-15, 09:49

pull ups will work out mostly the back.
hence the reason why big guys with pecs and biceps can't do pull ups.

im planning on buying one as well,
its part of a 'boxing station'

yoda_me07 · #3 2008-09-15, 10:28

Quote:

If you can't do one full pull up yet, there are several ways to build up your strength so you can start doing pull ups.

* Machine Assisted Pull Up
Begin by using a pull up assist machine. You'll have to go to a gym for this, but it's a good ways to start developing the strength required for the pull up.

* Human Assistance
Have a trainer, coach or spotter "assist" you. Keep your knees bent and ankles crossed. Your partner will provide a gentle lift while gripping the tops of your feet. This small assist helps offset your weight as you pull up.

* Static Pull Ups
Use a box or step to lift yourself into the pull up "finish" position and hold your chin at bar level for as long as you can. This will build your upper body strength over time. Slowly transition into the negative pull up exercise (see below) over several weeks.

* Negative Pull Ups
Use a box or step to lift yourself into the pull up "finish" position and hold your chin at bar level for several seconds. Slowly lower yourself in a controlled motion, stopping and holding at several points along the way. When you get to the bottom, repeat the process.

* Half Pull Ups
Stand on a box or bench that allows your elbows to bend about 90 degrees as you grip the bar. Starting your pull up from this position requires far less strength than starting with a fully extended elbows. Complete a few pull ups this way first, then lower the box and straighten your elbows over time for a more difficult pull up.

* Jumping Pull Ups
Stand on a box or bench that allows your elbows to bend slightly as you grip the bar. Bend you knees until your elbows are fully extended, then "jump" up to the pull up "finish" position with your chin level with the bar. Slowly lower yourself back to the box and repeat. Over time, you will gain strength until you can attempt other pull up variations.

* Lat Pull Down
The lat pull down machine is another way to begin building the strength need for the pull up. With this machine, you stay seated with your knees held down and you pull the weight down to you. It's not my first choice for learning how to do the pull up, however, because it's an entirely different body position and angle, but it's a fairly safe way to get started.

yepsh

Thought Riot · #4 2008-09-15, 15:29

Pull-ups are great. I always end back day with as many pull-ups as I can do. They're a great back excercise.

However, sooner or later, you're going to be able to do 15+ easy, especially if its something you're doing everyday. Once you hit that, you're mainly training the muscles for endurence, not mass. But you could always add weight (backpack, weight in between legs, etc).

yoda_me07 · #5 2008-09-15, 15:33

Quote:

Originally Posted by Thought Riot View Post

Pull-ups are great. I always end back day with as many pull-ups as I can do. They're a great back excercise.

However, sooner or later, you're going to be able to do 15+ easy. Once you hit that, you're mainly training the muscles for endurence, not mass. But you could always add weight (backpack, weight in between legs, etc).

so how many can ya do?
do you use a tight shoulder grip, or the wider grip?

good to variation?
like the ones with bar behind head, etc.

HARDMAN · #6 2008-09-15, 18:06

Well, first you need to learn the difference between chinups and pullups. Chinups are those with an underhand grip, pullups are overhand.

Narrow arm chinups will help you workout your biceps more, while wide-armed pullups will work your back really well.

For even more bicep-targetting, do 90-degree pullups (where you only go down half-way) and on the up portion focus on getting your chin as high above the bar and flex out your biceps.

Wear some pants with big pockets and a backpack and put some weight in those. Slowly increase the weight and you will see progress.

DerDrache · #7 2008-09-15, 18:16

Thanks guys. I'm off to go buy the bar now.

Thought Riot · #8 2008-09-15, 21:00

Quote:

Originally Posted by yoda_me07 View Post

so how many can ya do?
do you use a tight shoulder grip, or the wider grip?

good to variation?
like the ones with bar behind head, etc.

I only do the wide arm to chest ones. When I do them after my back workout, I usually do something like this: 6-4-2-1-1-0. With the zero being me jumping up and fighting, but utterly failing.

If I do them first, I can do 14.

Ozzy Bot · #9 2008-09-16, 03:16

I an wear old pair of combat pants from desert storm and I have lead shot that I fill up the 4 huge pockets with, it really helps

negz · #10 2008-09-16, 14:02

This might be of help to you if you want to get your reps up.

http://www.4mcd.usmc.mil/AOP/OSOHyat...%20Program.htm