Chin up problems

[druadan]

I have a small problem (and yes I have tried searching, with no joy). I can beast myself for an hour, then perform over the minimum amounts of everything, and the run, except the pull ups.

I used to have a fairly weak upper body, but I started doing free weights to build it up. I have no problems with sit-ups or press ups. But I struggle to do more than one or two over-grasp chin-ups. I assume it's my back rather than my arms, but how else can I work the relevant muscle groups?? I can do about 10 good inclined pull-ups, do I just need to keep working at them?? Or does anyone know of a good exercise I can do with dumbells/bench (I already do reversed flys, and one-armed rows, plus weighted shrugs, which all do your back, but I don't think the right muscles)?? Or am I gonna have to bite the bullet and join a gym so I can get more reps in on a lighter weight using the same muscles??

Get this sorted and I reckon I'm good for PRMC, so help please!!

[always go commando]

if you can join a gym they have a machine that will reduce the help you with your pull ups by reducing the weight you need to lift. but practice does make perfect

[kwew]

You need to do more Lat pulldown type exercises and Lat fly, basically the same as a pull up but your pulling down on the bar and its coming to you, as opposed to you going upwards

[druadan]

Yeah I know what you mean, problem is that does mean joining the gym!! Just wondered if there's anyway I can work it at home?? I won't be getting to PRMC for a while yet cos of the delay in my application before I can even do RT/interview/medical/PJFT, so I'll give it til Christmas, if I'm still not getting anywhere it will be off to the gym.

[Paulo]

Apart from joining a gym the only other thing you can do is do loads and loads of pull ups.

[Dickens]

Yeah, it's just a matter of conditioning the right muscles. Get yourself a pullup bar to put in a doorway in your house, and every time you go past it, do as many pullups as you can. I found that to help a lot.

[gunner75]

Get yourself a chinning bar from Argos or some other sports shop or order one from the net. Practice low reps but often i.e 1-2 reps about 3 to 5 times a day. When you get used to it set aside 15-20 mins or so to reach a target amount of reps like, for example 20 pullups. The idea is do as many as you can say 5 then rest then another amount,rest then so on till you reach 20. Keep at it but have 2 or 3 days rest or maybe more till you attempt it again. you will find the amount of reps you can do before you rest will increase. try underhand and overhand grasp technique wide grip and close, anything to get them lats working. At the moment im doing assisted pull-ups (basically a pull-up but having the benefit of a stool to support your legs,which takes off some of your bodyweight therefore more repetitions able to be completed), after a few weeks of doing these I'll go back to normal chins and see how I get on. Another thing to consider is lifting straps. Get these from a weights shop or wherever. All they do is strap your hands to the bar and somehow isolate the weaker muscles that are normally used to grip the bar. With all the strain on the straps the lats are free to do more work therefore work harder! Bodyweight also comes in to play in that if your overweight or very bulky youve gotta do more work than the bloke who hasnt been eating all the pies...

[Jordiman]

Get yourself a chinning bar from Argos or some other sports shop or order one from the net. Practice low reps but often i.e 1-2 reps about 3 to 5 times a day. When you get used to it set aside 15-20 mins or so to reach a target amount of reps like, for example 20 pullups. The idea is do as many as you can say 5 then rest then another amount,rest then so on till you reach 20. Keep at it but have 2 or 3 days rest or maybe more till you attempt it again. you will find the amount of reps you can do before you rest will increase. try underhand and overhand grasp technique wide grip and close, anything to get them lats working. At the moment im doing assisted pull-ups (basically a pull-up but having the benefit of a stool to support your legs,which takes off some of your bodyweight therefore more repetitions able to be completed), after a few weeks of doing these I'll go back to normal chins and see how I get on. Another thing to consider is lifting straps. Get these from a weights shop or wherever. All they do is strap your hands to the bar and somehow isolate the weaker muscles that are normally used to grip the bar. With all the strain on the straps the lats are free to do more work therefore work harder! Bodyweight also comes in to play in that if your overweight or very bulky youve gotta do more work than the bloke who hasnt been eating all the pies...

Only if your door frames have at least 2 inches flat depth to them i bought that bar but took it back because i would have wrecked my door frames and you might need more room foot/head room.

[oban3]

I has the same problem mate, assited pull up bars (gyms) helped no end. Design a doable workout on it, like decreasing the assitence slowly. Dont jump in the deep end - also rowing machines helped me a lot.

[J.M.C]

aramis,i had the same problem.

To add to the good posts above...i think you should add 'military press' to your workout.It will work wonders...

[fevernova]

yeah at college they had thing machine where ya use weights to take some of ur weight of ur arms they you could do tricep dips

have a look about its a tall machine

[fodd]

when you do pull ups the main muscles you use are your deltoids, latimus dorsi, tricep, bicep just train all the muscles with weights and the main thing you need to do is just keep trying to do the PULL UPS![/b 2 months ago i cudnt even do 1 i can now do an hours hard circuit training then bang out 3 marine style pull ups i got a month to get to 6 just dig in and keep going hope that helps!

[benno]

i couldnt put my pull up bar in the door way either do to lack of head/foot room. so i put it across the gap to the attic and i found i could do my pull ups hear.
of course at the gym there is better equipment but try this if ur determined to train at home.

[fodd]

ok hope this helps lads i cudnt do my pull ups 2 months ago i can now nearly do 4 after circuit training and i used to strugle with my press ups! iv now maxed 54 after 4 mile run! heres my training hope it helps!

Monday- Chest, biceps, abs.
Tuesday- Shoulders, abs.
Wednesday-Legs, abs.
Thursday- Back, triceps, abs.
Friday- Rest.
Saturday- Start again.

CHEST
1.flat bench press (5 sets of 12 10 8 6 4)
2.incline bench press 5 sets of 12 10 8 6 4)
3.Dips 2 sets of max!
4.Pull overs 2 sets of 10 reps!
5.dumbell flyes 4 sets of 10 8 6 6

BICEPS 4 sets of 10 8 6 6
1. barbell curls.
2.incline dumbell curls.
3.Standing cable reverse grip.

LEGS other than leg extension 4 sets of 10 10 6 6 reps.
1. leg extension 5 sets x 15 12 10 8 6 reps.
2. squats.
3. leg press.
4 lying leg curl.
5. calf raise.

BACK 4 sets of 10 8 6 6 reps.
1. wide grip pull ups on assisted machine!5 sets of 10 reps onl,y on this exercise.
2.bent over rows.
3. seated cable rows.
4 cable push downs.

TRICEPS 4 sets of 10 8 6 6 reps!

1. cable pushdowns.
2. close grip bench press.
3. lying tricep extension.
4. tricep kickbacks.

ABS
1. sit ups
2. hanging leg raises.
3. side bends with dumbells.
4. cable crunches.

HERES SOME CV WORK YOU CAN DO IN THE GYM IF U LIKE.

Rower 5 mins @ resistance 5 steady pace!
1 min @ sprint x 6
1 min recovery

Treadmill. 20 mins toatal.
5 mins @ staedy pace
every 1 min increase by .5kph

Bike 20 mins
@ random level, 8-10

Swimming at least 20 lengths

and by the way any 1 can get fit like this when i was in school i used to weigh 18 stone was a 44 inch waist i got pics to proove it! im now a 35 inch waist and i waigh 13 stone 12 i went down to 12 stone. so train hard and the rewards are worth it!

[RobT]

and by the way any 1 can get fit like this when i was in school i used to weigh 18 stone was a 44 inch waist i got pics to proove it! im now a 35 inch waist and i waigh 13 stone 12 i went down to 12 stone. so train hard and the rewards are worth it!

Bloody Hell

You've been working hard then? How long did that take you?

Lets see them pictures then