2 questions re: squats and pull-ups
Discussion
Help me please.
Squats
How do you unrack and get into position?
I find I unrack, take one step back with one foot, then another step back with another foot, but I still spend time shuffling around on the spot trying to get comfortable when I should be lifting!
Pullups
How do I get better at these? They are seriously by a mile my worst exercise. I'm talking about wide-grip, overhand grip pullups.
I have really long arms so I think that contributes to my difficulty, but I still want to do better. My lat pulldown is also pretty s
t [77kg for 8 at 87kg BW]. I've been trying to get stronger for years in this respect, but it's just not happening.
Cheers
Squats
How do you unrack and get into position?
I find I unrack, take one step back with one foot, then another step back with another foot, but I still spend time shuffling around on the spot trying to get comfortable when I should be lifting!
Pullups
How do I get better at these? They are seriously by a mile my worst exercise. I'm talking about wide-grip, overhand grip pullups.
I have really long arms so I think that contributes to my difficulty, but I still want to do better. My lat pulldown is also pretty s
t [77kg for 8 at 87kg BW]. I've been trying to get stronger for years in this respect, but it's just not happening.Cheers
22s said:
Help me please.
Squats
How do you unrack and get into position?
I find I unrack, take one step back with one foot, then another step back with another foot, but I still spend time shuffling around on the spot trying to get comfortable when I should be lifting!
Pullups
How do I get better at these? They are seriously by a mile my worst exercise. I'm talking about wide-grip, overhand grip pullups.
I have really long arms so I think that contributes to my difficulty, but I still want to do better. My lat pulldown is also pretty st [77kg for 8 at 87kg BW]. I've been trying to get stronger for years in this respect, but it's just not happening.
Cheers
Just my input.Squats
How do you unrack and get into position?
I find I unrack, take one step back with one foot, then another step back with another foot, but I still spend time shuffling around on the spot trying to get comfortable when I should be lifting!
Pullups
How do I get better at these? They are seriously by a mile my worst exercise. I'm talking about wide-grip, overhand grip pullups.
I have really long arms so I think that contributes to my difficulty, but I still want to do better. My lat pulldown is also pretty s
t [77kg for 8 at 87kg BW]. I've been trying to get stronger for years in this respect, but it's just not happening.Cheers
I do the same on squat. Un-rack and take a step backwards. If you're not feeling comfortable in position it's a mental thing probably for you. I find that I may shuffle just to make sure I've got the right width and that my feet are straight. This is just normal though and your feet don't move during the set, so worth setting up properly.
As for pull-ups I've stalled due to my golfer's elbow which make doing pull-ups pretty painful but lat pull downs are okay as I think it's because the bars are bent and you work up the weight.
To get better at doing heavier lat pull downs look at doing singles in the heavier weights and also negatives (getting someone to help you down with it and you just control the upward movement) - another one good for plateaus is volume training... 10 sets of 10 reps with little rest but on a weight you can manage.
There are quite a few ways to get around plateaus and people respond differently. Try and stick to a proven strength programme and follow it to the letter.
Squats: doesn't everyone do a bit of that?
Pullups: Volume, volume and more volume. So long as you can do a few reps then you're set. Initially aim for 20 total reps per session and gradually build up to 50 or more. By doing this you WILL get better at repping even if you're only doing singles mostly. I do neutral grip these days (the normal grips in my gym are set too close to a wall!) and can comfortably do 50-60 reps within 3 total sets using this method @86ishkg BW. Should really do more weighted pullups now.
Pullups: Volume, volume and more volume. So long as you can do a few reps then you're set. Initially aim for 20 total reps per session and gradually build up to 50 or more. By doing this you WILL get better at repping even if you're only doing singles mostly. I do neutral grip these days (the normal grips in my gym are set too close to a wall!) and can comfortably do 50-60 reps within 3 total sets using this method @86ishkg BW. Should really do more weighted pullups now.
pull ups: i'm going to deviate from the norm here. volume wont don as much as you could.
Get yourself a weight belt and strap a 10kg weight you your waist.
Then just do the 1 pull up (3 times) if you can. and that's fine for the first day, then get this to 10 (3 sets) pull ups like this.
After this, increase bit by bit with the weight so you can keep between 5 and 10 reps.
Do this every second day for a month or so, then remove the weight and you'll feel like superman.
helped me go from 5x3 to 25x3 in around 2 months
Get yourself a weight belt and strap a 10kg weight you your waist.
Then just do the 1 pull up (3 times) if you can. and that's fine for the first day, then get this to 10 (3 sets) pull ups like this.
After this, increase bit by bit with the weight so you can keep between 5 and 10 reps.
Do this every second day for a month or so, then remove the weight and you'll feel like superman.
helped me go from 5x3 to 25x3 in around 2 months
Nothing wrong with your approach to squatting, are you doing it bare foot though? if not you should be and that will give you a more stable feel
For pull ups you could try building up your lats by doing lat pull downs, and its worth working on your rear delts aswell as i find they come into play alot during my back training : http://www.leehayward.com/rear_delts.htm
generally though you want a strong back overall, i have found when i am going heavy on deadlifts and bent over barbell rows my pull ups are impressive
For pull ups you could try building up your lats by doing lat pull downs, and its worth working on your rear delts aswell as i find they come into play alot during my back training : http://www.leehayward.com/rear_delts.htm
generally though you want a strong back overall, i have found when i am going heavy on deadlifts and bent over barbell rows my pull ups are impressive
I have gone from zero pull-ups to 10 in a couple of months.
Start with negative pull-ups ie assist to the top with a hop or stepping off a chair and lowering yourself slowly
Or
Use resistance bands to give you assistance and drop the resistance as you get better.
I never thought I'd be able to do them, now I cannot get enough of them
Start with negative pull-ups ie assist to the top with a hop or stepping off a chair and lowering yourself slowly
Or
Use resistance bands to give you assistance and drop the resistance as you get better.
I never thought I'd be able to do them, now I cannot get enough of them
Halb said:
Pull-Ups. Grease the groove.
http://www.kbnj.com/FighterPullupByPavel.htm
Just noticed this, it's the same basic program of Pavel's I used to get up to big sets on handstand pushups. A good protocol OP but make sure to take a complete week off at the end of each cycle to let your lats recover.http://www.kbnj.com/FighterPullupByPavel.htm
goldblum said:
Just noticed this, it's the same basic program of Pavel's I used to get up to big sets on handstand pushups. A good protocol OP but make sure to take a complete week off at the end of each cycle to let your lats recover.
I remember the post when you told me about it. I had already encountered Pavel via his ETK DVD/book. I like his stuff and presentation comrade.
At the risk of thread hi-jack... but still probably relevant to maintaining good form for pull-ups. I'm suffering from golfer's elbow aggravated by pull-up movements. I'd be interested in understanding possible T-spine issues. Any refs or info?
stew-S160 said:
Muon- Golfers elbow, might want to have a look at your T-Spine.
Squats; not something I push hard at; I tend to leave leg strength to running and cycling although I do a fair amount of leg weights.
Pull-ups; I'm just about the right build for them so find them fairly easy. Just do as many supporting back exercises and keep at them. The main thing is don't cheat!
Pull-ups; I'm just about the right build for them so find them fairly easy. Just do as many supporting back exercises and keep at them. The main thing is don't cheat!
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