File :-(, x, )
Anonymous
Exercises to do to be able to do pullups (cant do any yet).
>> Anonymous
Pushups
>> Anonymous
>>465609

Thanks. Anything else?
>> Anonymous
losing weight will make it easier

but try pull-up negatives, basically jump or whatever to the top position of the pull-up, then slowly lower yourself down
>> Anonymous
>>465613

I have actually been doing that, I did not know the name for it though. Thanks.
>> Anonymous
start working out your arms with a medicine ball or light weights
>> Anonymous
>>465620

What weight medicine ball?

Right now I am doing,

FBP
DBP
IBP
Squatz.
Deadlifts.
Cleans.
Tricep-bar exercises.
Bicep curls.
Delt rows.
Leg curls.
Zottman curls.
and crunches
>> Anonymous
>>465645
>CURLZ x3

GET OUT OF HERE
>> Anonymous
how heavy are you?
how far from doing 1 rep are you?
>> Anonymous
Jesus, how has anyone not already mentioned assisted pullups?

This, of course, is more helpful if you belong to a gym, OP.
>> Anonymous
Lat Pulldowns, roughly the same motion you'll be doing when you get to pullups

>>465665

You use your biceps for it so nothing wrong there. As long as you're getting some compound exercises in there.
>> Anonymous
>>465746

Lat Pulldowns = a No No.

One of the worst things you can do for your Lats.
>> Anonymouse
>>466930

Because?
>> Anonymous
What is the problem? Can you not grip the bar? Or is it back strength that is lacking? If your grip is lacking, just hang from the bar for as long as possible. Note that when you hang you should keep your shoulders tensed in their sockets, if you know what I mean. If its general strength thats lacking then do negatives.
>> Anonymous
>>466930
lolwut
>> Anonymous
>>466930
You're a fucking moron.
>> Anonymous
>>466972

I can grip it and hang on it forever, but i cant raise myself up
>> Anonymous
>>466990
are you fat (as in 300 pounds not oh no i can't see my abs)?
are you a girl?
>> Anonymous
>>466990

wtf? you should at least be abled to pull yourself up 1 time, as long as you are not double as broad as high.
>> Anonymous
>>467008
derp a lot of people can't do pullups (not pussy chin ups we talking hands at the edges of the bar on the slanted part palms forwards)
>> Anonymous
Many options

- Use a resistance band that will help bring you up when you do the pull-up.

- Get a friend to help push you up.

- Use one of those machines that lets you put your knees on a platform that has resistance to it.

- Do jumping pull-ups.

- Lose weight to make pull-ups easier.
>> Anonymous
>>467054
there is such a thing as having your grip width being too wide
>> Anonymous
I've never been able to do pull ups. I remember during gym class when everyone had to take the fitness test and do one pull up, I couldn't. It made me so sad. It's my goal to be able to do one pull up. SOMEDAY.

tl;dr can't do pullups either bro
>> Anonymous
...] I use machines [...]

ANSWER: Stop right there.

MACHINES:
- Prevent the body from performing movements naturally. The human body did not evolve to interact with machines: the musculature of the body is designed to accomodate a range of motions that it can perform on its own. Depending on which machine you are using as a substitute, you may be working with a gimped range of motion, lifting at an incorrect angle, isolating one muscle group while ignoring another.
- Do not activate stabilizing muscle groups. In order to develop whole-body strength, you need to have strong stabilizers. Continue using only machines, and abandon any hopes of ever seeing true strength.
- Are easy. Strength isn't gained through dicking around and being a little bitch. Somewhere down the line, you have to make it hurt, you have to embarass yourself, you have to disappoint yourself. If you desire to move ahead, you will be leaving your weakness behind you in time, but first comes hard work.

FREE WEIGHTS:
- Demand full participation of major muscle groups and stabilizing muscles
- Offer any number of COMPOUND MOVEMENTS which, as stated in this FAQ, are the foundation of a strength training program.
- They're not easy. Working with free weights in a no-bullshit, tiring, difficult program will harden your body and mind to the stresses of training. As you continue to train you'll start to feel "good" during your workout. Later on you'll feel like a million bucks. Soon after that you'll probably feel like s*** because you didn't work out, so the next day you'll go out and get your iron fix and feel like a * beast, on top of the damn world.

Hey, there are worse things to be addicted to.
>> Anonymous
>>467510

but you still didn't mention the reason why you can't do pull-ups

is it cause you are overweighted? then you have to do some cardio before doing pull-ups.

is it because you lack strength? then do some push-ups / excercises with low weight.
>> Anonymous
>>467057
Do this^^^ The only thing I disagree with is the machine. You can also add Kipping Pullups. Once you can do one, do something like this:

* Week 1: 30 singles
* Week 2: 45 singles
* Week 3: 60 singles
* Week 4: 75 singles
* Week 5: Perform the Pull-up test without any assistance.

You’ll most likely achieve about 5 pull-ups in week 5.

After you can do 10 pullups without any help and with strict form, start wearing a backpack with weights in it.
>> niggertiz
>>467515

Omg... i am going to the gym right now.
>> Anonymouse
>>467517
>can't do pull-ups

>do some push-ups

wat?

Do chest/triceps when you can't do lats/biceps
>> Anonymous
>>467517
well I'm not OP, but I'm assuming it's because I lack strength. I do all that you've mentioned already.
>> Anonymous
>>467057

</thread>

Kipping pullups also. As high as you can bring yourself basically.
>> Anonymous
Squats n oats
>> Anonymous
What about for people who are grossly thin and trying to gain weight?
>> Anonymous
>>467965
What about them?
>> Anonymous
>>467965
I can't be arsed to make a thread right now, but I'll second this question.
>> Anonymous
>>468103
Grasp bar, jump, lower self as slowly as possible. Making good progress towards one-arm pullups myself.
>> Anonymous
this might seem obvious, but if you want to be good at pull up then start doing pull up faggot.
>> Anonymous
srsly.
do them.
>>468105
excellent advice
also try putting a box/chair below bar so your legs are supported. then do pullups from there.
>> Anonymous
>>468108
fucker, lrn2read. >cant do any yet
>any
They can't do a single one, and you want them to train for them by doing them? stupid retard
>> Anonymous
you have to do the pullups properly too

safest way to do them

1) bend your arms palms out up to your shoulders naturally. Your hands should be a bit wide of your shoulders and your thumbs should be about at the edges of your shoulders. This is the safe distance to use between your hands when doing pull ups.

2) Grab the pull up bar palms out (facing away from you) at the above determined distance (should be a bit wider than your shoulders by about a hand width on each side)

3) suspend yourself completely from the bar (feet off the ground etc) and relax your arms so you're just hanging

4) The movement for the pull up has to begin in your shoulders. Tense your shoulders and 'roll' them back to get the 1st inch or so up

5) after this use your arms to tilt yourself back slightly, and pull yourself up with your arms but do it in a way that you lift your chest towards the bar rather than the top of your head. This ensures your back is doing the work and not just your biceps and forearms. If you've done it right you should feel a stretch in your 'underarm' area, this means your lats have been worked.

To make them easier
a) try decreasing the distance between your hands and using the palms-in grip (palms facing you). This uses the arms more and also makes them easier.

b) increase the strength of your arms with any curling exercises, triceps too

c) do more full-body movements, such as dips, squats, deadlifts, pushups etc to improve overall body strength (yes this really works)

d) do the pull ups OFTEN. The only real way to get good at doing pull ups is by doing pull ups.

enjoy
>> Anonymous
>>467515
>>467515
>>467515
>>467515
>>467515
>>467515
>>467515
>>467515

/thread.

i used to be a machinesfag, until i noticed barbells and dumbells are way more effective.

also, when i started excercising i couldn't do a single pullup (6' 5", 206lb) even though i was stronger compared to people shorter than me. after some months of training with free weights, one day i just was able to do it. my guess is that if you work out well your body for some time, you will naturally be able to do pull ups.
>> Anonymous
>>468139
Stupid fucker. I can't do any pull up when I start either. Do you think I enjoy hang down the bar like an idiot trying to do pull up. My advice for you faggot is still the same: Do the fucking pull up if you want to get good at it.

and google "grease the groove" you fucking dumbass.
>> Anonymous
>>468499
semi-illiterate eastern europeans are allways so angry.
>> Anonymous
>>468503
>allways

l2rite fucker
>> Anonymous
>>468504

>l2rite

L2WRITE MIROSLAV
>> Anonymous
>>468504

>rite

L2WRITE MIROSLAV
>> Anonymous
>>468506
>L2WRITE
Learn to spell you stupid cunt.
>> Anonymous
>>468509
>L2WRITE
Learn to spell you stupid cunt.