Discussion
This is something I've just never been able to do, and for no obvious reason. I have a doorway bar winging its way to me in the post, and I'd like to be able to work my way up to doing a respectable number.
At the moment I'm carrying aflabby gut few extra pounds which I realise won't help things, but even when I was a teenager, competitively swimming for the county with bugger all bodyfat and decent lats, I could only do about 3 or 4 
Any tips or suggestions on how to get started? If I'm completely honest, I think I could manage 1 or possibly 2 at the moment...
TIA
At the moment I'm carrying a
Any tips or suggestions on how to get started? If I'm completely honest, I think I could manage 1 or possibly 2 at the moment...
TIA
Easy. Get a chair (or kitchen step) underneath the bar (depending on your height and the height of the bar when it's in place), stand on the chair, hold the bar, do assisted pull ups. Vary your weight by relaxing or tensing the thigh muscles. Also do dead hangs with the arms straight and elbows at 90 degrees. Finally, do controlled descents: raise yourself into the chin up position however you can/want, then lower with full weight as slowly as you can, maybe count to 10 as you lower.
I helped a female friend go from zero (ie dangle and struggle with lots of yelps and grunts) to 10 pull ups using this technique. She can do pull ups on her fingertips now.
I helped a female friend go from zero (ie dangle and struggle with lots of yelps and grunts) to 10 pull ups using this technique. She can do pull ups on her fingertips now.
Edited by ShadownINja on Sunday 3rd October 11:04
http://www.chicagomarineofficer.com/Downloads/PT/t...
All you'll ever need, got me from a very depressing zero to comfortable sets of 11-12.
All you'll ever need, got me from a very depressing zero to comfortable sets of 11-12.
ShadownINja said:
Halb said:
Did you use the old ruse of 'helping' her by wrapping your arms around her waist and then assisting in the 'upping' and 'downing' motion? Taking the odd moment to smile or smell her aroma du bounce trackies?
You're a bad man.
Thanks for the suggestions - I'll see how I get on.......
My dad put one up in our house when I was a nipper, (small world) I was a competitive swimmer as well, we couldn't enter the front room until we done 1 started with a jump, then built that up to a hanging start, then sets of 5, 10, 15 etc.. to the point where we would have done well on superstars, sadistic b
d!! anyway it worked, even now with a weakened right arm due to a break & nerve damage and being about 4st overweight, I can still a pull a set of 10.
The one thing I could never do well though were "proper" dips, not the crap they got away with on superstars, full extension & dip down to beyond a 90 degree bend at the elbow.
Next you'll be wanting a bullworker!!
d!! anyway it worked, even now with a weakened right arm due to a break & nerve damage and being about 4st overweight, I can still a pull a set of 10.The one thing I could never do well though were "proper" dips, not the crap they got away with on superstars, full extension & dip down to beyond a 90 degree bend at the elbow.
Next you'll be wanting a bullworker!!
Start by doing 1, 2, 3. Then the following day, 2, 3, 4, then the day after 3, 4, 5. I did it this way with few seconds (maybe 10 -20) rest in between and while some days you'll be have to stick to the previous day's target eventually you notice that they become easier and 3, 4, 5 will start to become 13, 14, 15. Perseverance should see you through
just be a tad careful.
pull ups work the arms but are not the main muscle group being worked - unless you do them slowly. it mostly works back muscles.
don't forget to work your triceps too otherwise your arms will look a tad wierd.
also control the exercise on the way down too - works the muscles in both directions and works the resistor muscles as well as the pulling muscles.
eventually you'll be able to do a pull up, to a dip poistion, do a dip and then resisit back down to starting pos.
make sure as well you do full extensions - it helps to maintian blood supply and stops you from becoming tight. the gym is full of blokes who do super quick pull ups but only ever extend 50% - bad idea.
pull ups work the arms but are not the main muscle group being worked - unless you do them slowly. it mostly works back muscles.
don't forget to work your triceps too otherwise your arms will look a tad wierd.
also control the exercise on the way down too - works the muscles in both directions and works the resistor muscles as well as the pulling muscles.
eventually you'll be able to do a pull up, to a dip poistion, do a dip and then resisit back down to starting pos.
make sure as well you do full extensions - it helps to maintian blood supply and stops you from becoming tight. the gym is full of blokes who do super quick pull ups but only ever extend 50% - bad idea.
JontyR said:
One top tip!
Make sure if you are using the screw bar that tightens against the sides of the door frame that it is tight before starting!! Otherwise it really hurts....usually about 5 minutes after waking up!
You, too, huh?Make sure if you are using the screw bar that tightens against the sides of the door frame that it is tight before starting!! Otherwise it really hurts....usually about 5 minutes after waking up!
My sister bought me the cheapo from Argos. I took it out, screwed it against the doorframe without the fitments, managed three pull ups before it slips free of the doorframe. I hit the deck, roll backwards and smack the back of my head against the wall in the corridor. She immediately says, "I'm taking it back!"
obob said:
I can't d any pull ups :-( can do about 2 chin ups though.
Anyway, i bought a doorway pull up bar but its way too low and all my doorways are all the same size.
So how you use these doorway ones or are they useless. The bar is about forehead height.
I think pull ups are harder for some reason. Uses lats rather than biceps IIRC.Anyway, i bought a doorway pull up bar but its way too low and all my doorways are all the same size.
So how you use these doorway ones or are they useless. The bar is about forehead height.
To use the Argos jobbies, squat under, holding bar, then get off feet so you're hanging perhaps with knees bent with feet behind or in a lunge position so you're hanging in the air looking like you're doing a lunge, if you see what I mean. I guess the lunge position would have the added benefit of working the abs and gluteus maximus (arse muscle).
Edited by ShadownINja on Tuesday 12th October 23:41
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