What is the fastest route to unassisted pull-ups?

Patches · 01-20-2007, 07:27 AM

I've decided today that I want to be able to do unassisted pull-ups as quickly as possible. This type of movement is a real weak point for me. Currently I can't come close to doing even one pull-up. I weigh 220 pounds, and today I was able to do ten reps on a machine that assists me with 85 pounds, so that's like ten reps of a 135 pound man.

In an older thread on this board, and from a conversation with a trainer, I heard the following ideas:

- do assisted pull-ups, with another person assisting
- do lat pulldown exercises
- keep using the assisted pull-up machine
- do negative reps, preferably slow ones, of pull-ups
- hold the top position of the pull-up for as long as possible, and repeat this
- try to increase my 1-rep max in biceps curls
- decrease my bodyweight (I'd rather not do this one right now, as I'm focusing on increasing strength at the moment)
- work on doing chin-ups, which are easier, and once I can do several of those, it will be easier to switch to pull-ups

I'm sure the ideas above are all of some value, but instead of trying to do every single one of them, I'm trying to get an idea as to which are the most helpful, so I can prioritize among these. Also if any of you have ideas not listed above, please feel free to mention them.

**Ikaika** · 01-20-2007, 08:30 AM

Do people actually max out on bicep curls? It seems ridiculous but I wouldn't be surprised...

The thing that helped me the most was to do assisted pullups with another person doing the assisting. This way you can get as much or as little help as you need to complete your rep. Obviously, training with lat pulldown-type movements will help as well, but if you want to get better at pullups....wait for it....you should do pullups.

What helped me the most was to do 50 pullups(assisted ones count too) at the start of every back workout. It doesn't matter how many sets you gotta do, just get through the 50. You'll probably start off doing 6-7 at a time, and keep increasing the number you do as time goes by. Training this way for about 4 weeks I went from being able to do 2-3 pullups on my own to being able to bang out a solid 10. My training buddy who weighs 260 went from being able to do half a pullup to being able to do 5, so I think you can definitely achieve your goal if you train hard.

**skelooth** · 01-20-2007, 04:13 PM

palm in hammer grip pull ups are a zillion times easier then wide grip. Try some

**Peaked_18** · 01-20-2007, 09:29 PM

This will be the best piece of information you will get in this thread.

USE BANDS

**romanaz** · 01-20-2007, 09:39 PM

Quote:

Originally Posted by Peaked_18

This will be the best piece of information you will get in this thread.

USE BANDS

i LOVE band assisted pullups.

**DJSTARER** · 01-20-2007, 10:25 PM

yup. bands will help you build speed from the bottom.

the other suggestion would be to lose BF

**Peaked_18** · 01-21-2007, 01:16 AM

Quote:

Originally Posted by DJSTARER

yup. bands will help you build speed from the bottom.

the other suggestion would be to lose BF

Mostly to assist you.

Patches · 01-21-2007, 10:24 AM

Quote:

Originally Posted by Peaked_18

This will be the best piece of information you will get in this thread.

USE BANDS

I want to start using the bands. Sounds like a good idea. Do any of you have advice regarding which brand to buy, or from where to buy these bands? Is there an unusually inexpensive online retailer for these?

**Peaked_18** · 01-21-2007, 04:05 PM

Quote:

Originally Posted by Patches

I want to start using the bands. Sounds like a good idea. Do any of you have advice regarding which brand to buy, or from where to buy these bands? Is there an unusually inexpensive online retailer for these?

Yes

http://www.flexcart.com/members/elit...lt.asp?cid=138

Go for the average and the strong.

**davtown** · 02-28-2007, 09:06 PM

Quote:

Originally Posted by Patches

- do assisted pull-ups, with another person assisting
- keep using the assisted pull-up machine
- do negative reps, preferably slow ones, of pull-ups

These 3 are very good tactics and are the ones I would have recommened had you not provided a list.

I know it's been a while since you originally posted this (5+ weeks), so I feel inclined to ask - how are those pullups coming along?

Dan · 04-15-2007, 11:56 PM

Try do static holds for as long as you can for as many reps as you can.

TheRock · 04-16-2007, 05:10 AM

1. Ditch the assisted machine crap. Leave that to the 60 year old women with arthritis.
2. Do negatives
3. Do Static holds
4. Keep trying to do reps, every day if possible. You'll be doing sets of 20 within a few months.

**DJSTARER** · 04-20-2007, 07:00 PM

did you get the bands?

i do band assisted pulllups all the time. both green and purple.

01-20-2007, 07:27 AM	#1
Patches New Member Join Date: Jan 2007 Posts: 2 Recipes: 0 Rep Power: 0	What is the fastest route to unassisted pull-ups? I've decided today that I want to be able to do unassisted pull-ups as quickly as possible. This type of movement is a real weak point for me. Currently I can't come close to doing even one pull-up. I weigh 220 pounds, and today I was able to do ten reps on a machine that assists me with 85 pounds, so that's like ten reps of a 135 pound man. In an older thread on this board, and from a conversation with a trainer, I heard the following ideas: - do assisted pull-ups, with another person assisting - do lat pulldown exercises - keep using the assisted pull-up machine - do negative reps, preferably slow ones, of pull-ups - hold the top position of the pull-up for as long as possible, and repeat this - try to increase my 1-rep max in biceps curls - decrease my bodyweight (I'd rather not do this one right now, as I'm focusing on increasing strength at the moment) - work on doing chin-ups, which are easier, and once I can do several of those, it will be easier to switch to pull-ups I'm sure the ideas above are all of some value, but instead of trying to do every single one of them, I'm trying to get an idea as to which are the most helpful, so I can prioritize among these. Also if any of you have ideas not listed above, please feel free to mention them.

01-20-2007, 08:30 AM	#2
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,795 Recipes: 0 Rep Power: 214	Do people actually max out on bicep curls? It seems ridiculous but I wouldn't be surprised... The thing that helped me the most was to do assisted pullups with another person doing the assisting. This way you can get as much or as little help as you need to complete your rep. Obviously, training with lat pulldown-type movements will help as well, but if you want to get better at pullups....wait for it....you should do pullups. What helped me the most was to do 50 pullups(assisted ones count too) at the start of every back workout. It doesn't matter how many sets you gotta do, just get through the 50. You'll probably start off doing 6-7 at a time, and keep increasing the number you do as time goes by. Training this way for about 4 weeks I went from being able to do 2-3 pullups on my own to being able to bang out a solid 10. My training buddy who weighs 260 went from being able to do half a pullup to being able to do 5, so I think you can definitely achieve your goal if you train hard. __________________ No supplement can make up for the lack of a strong work ethic.

01-20-2007, 04:13 PM	#3
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	palm in hammer grip pull ups are a zillion times easier then wide grip. Try some __________________

01-20-2007, 10:25 PM	#6
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	yup. bands will help you build speed from the bottom. the other suggestion would be to lose BF __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-15-2007, 11:56 PM	#11
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,784 Recipes: 0 Rep Power: 26	Try do static holds for as long as you can for as many reps as you can. __________________ Got an issue send a PM ... to anyone but me

01-20-2007, 09:29 PM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,297 Recipes: 2 Rep Power: 96	This will be the best piece of information you will get in this thread. USE BANDS

04-16-2007, 05:10 AM	#12
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 37	1. Ditch the assisted machine crap. Leave that to the 60 year old women with arthritis. 2. Do negatives 3. Do Static holds 4. Keep trying to do reps, every day if possible. You'll be doing sets of 20 within a few months. __________________ B3457 daß Scheiße

04-20-2007, 07:00 PM	#13
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	did you get the bands? i do band assisted pulllups all the time. both green and purple. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

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