What if I can't do pullups?

[jt the azn]

What if I can't do pullups yet? Right now, I substitute my pull ups for lat pulldowns. I heard that doing lat pulldowns are not as productive as pull ups. Any tips on how I can improve?

 

[Zerix]

If you go to a gym, I'm sure they have those pull up machines that have an assisted pad where you place your knees on and select the helping weight.

Something like this actually (at left of pic): http://www.housing.umass.edu/images/wc_web05_upd.jpg

 

[Sir Juanalot]

If you can't get to a gym, stand on a box/chair and get into the pulled up position and try to lower yourself slowly down. Worked for me.

 

[blinkwatt]

Become friends with the Gravitron 2700 at your gym,lol.........

Dude you will be cool just doing rows and pull downs,just give it your all and make sure there isn't any gas left in the tank when you leave the gym.

 

[Kev07]

do you have the pull up bar where it's sort of not to the side, but perpendicular to the pull up bars, do those for a while, and just keep trying to do pull ups on the pull up bars, even if you don't move up you're getting stronger.

also you can try to stand on box and lower slowly like what sir juanalot sayts

 

[mrRuckus]

rack chins?

easier to add weight on...

 

[shaunuk]

Chinups? Hold the pull bar with your palms facing you and try it like that.

Rack chins are good as well, I've done them a few times. Search the internet for them but if you can't find a decent explanation I'll post.

-shaun

 

[spesmilitis]

What if I can't do pullups yet? Right now, I substitute my pull ups for lat pulldowns. I heard that doing lat pulldowns are not as productive as pull ups. Any tips on how I can improve?

Do whatever gives you progress. If you can add 2.5-5 lbs to your lat pull downs every week, do that. If you take off 2.5-5 to your assisted pull ups, do that. Yes, pull ups are better than lat pulls. But for assisted pullups, you can only go as fast as the support, so the movement is less natural like that.

 

[stronglifts]

What if I can't do pullups yet? Right now, I substitute my pull ups for lat pulldowns. I heard that doing lat pulldowns are not as productive as pull ups. Any tips on how I can improve?

The only way to get better at pull-ups is to do pull-ups (law of specificity).

Do this:
* Do pull ups every day
* 5sets of 5reps

If you can't do at least 1 pull-up, focus on doing half pull-ups (or even quaters if you're that weak).

The key is to persist, do them every day & it will come.

Same rule for pistols, one arm pushups, ...

 

[danno1]

Pull ups every day? seriously? or only if you are too weak to do 5x5 at bodyweight?

 

[mrRuckus]

The only way to get better at pull-ups is to do pull-ups (law of specificity).

Definitely not true.

 

[TyTe`EyEs]

Just keep advancing in your pull-downs. Also, do half pull-ups like the other guy said. You'll work your way up eventually.

 

[Kev07]

lat pull downs never really worked for me, it wouldn't improve my pull ups, i would suggest just keep attempting at it, multiple (2-3) times a week, sooner or later you will get it

 

[seanchai]

It's much easier to slack on lat pulldowns than it is on pullups IMO. You need to make sure you're training your body to do a pullup, even if you're doing lat pulldowns. Keep everything TENSE and slow (if you have to lower the weight to do this, that's fine) and follow the track your arms would take if you were actually doing a pullup.

It's the same as with pistols v. regular squats. Lots of guys can squat a lot of weight and can't manage a pistol, even though the motions *look* pretty similar. It's all about tension and following pathways.

I grease the groove with pullups, doing sets of five every fifteen minutes or so that I'm at home, so I do between 25-100 a day.

 

[stronglifts]

It's much easier to slack on lat pulldowns than it is on pullups IMO. You need to make sure you're training your body to do a pullup, even if you're doing lat pulldowns. Keep everything TENSE and slow (if you have to lower the weight to do this, that's fine) and follow the track your arms would take if you were actually doing a pullup.

It's the same as with pistols v. regular squats. Lots of guys can squat a lot of weight and can't manage a pistol, even though the motions *look* pretty similar. It's all about tension and following pathways.

I grease the groove with pullups, doing sets of five every fifteen minutes or so that I'm at home, so I do between 25-100 a day.

Indeed. You may squat 300lbs, without being able to do one single pistol.

That's the Law of Specificity. To get good at an exercise, you must do specific exercise.

 

[ConantheLibertarian]

It's much easier to slack on lat pulldowns than it is on pullups IMO. You need to make sure you're training your body to do a pullup, even if you're doing lat pulldowns. Keep everything TENSE and slow (if you have to lower the weight to do this, that's fine) and follow the track your arms would take if you were actually doing a pullup.

It's the same as with pistols v. regular squats. Lots of guys can squat a lot of weight and can't manage a pistol, even though the motions *look* pretty similar. It's all about tension and following pathways.

I grease the groove with pullups, doing sets of five every fifteen minutes or so that I'm at home, so I do between 25-100 a day.

Yeah greasing the groove is the best way to get better pullup numbers, that's definitely one of Pavel's gems. I used it and went from not even 10 struggling to 20 easy.

 

[danno1]

What is greasing the groove?

 

[Throttle]

mr. r. is right though that it's an overstatement to say "The only way to get better at pull-ups is to do pull-ups (law of specificity)." What you really mean is that it is by far the best way.

but i'm not convinced that quarter & half pulls, or negatives, as someone else suggested, are the only or even best way for someone who cannot do a genuine pullup to train their way into it, even in the absence of an assisted pull-up machine.

 

[stronglifts]

Ok the Law fo Specificity.

The Law of Specificty dictates that to get good at something, you need to do it.

* Weightlifters perform the clean & jerk, to get better at the clean & jerk
* Powerlifters perform the bench/deadlift/squat to get better at these exercises
* sprinters sprint
* swimmers swim

etc.


But because of the Law of Accomodation, you see weighlifters, powerlifters, runners, swimmers perform different but similar movements.

Weightlifters will do snatch pulls, heavy back squats,...
Powerlifters use different bars, lockouts, board presses,..
Sprinters do uphil sprints
etc...


Not wanting to believe that you get better in pullups by doing pullups is your right. Not believing in the law of specifity/law of accomodation is neglecting nature's laws.

Let him do pullups daily for 5 sets of 5. After one week he can report back his result. They'll be positive.

 

[LoneSilver]

I can remember when I had access to a pull up bar and could barely get one and felt like the biggest wuss around or as I would say big sissy. So determined I stuck with it and finally success came. But I can remember also my legs and knees were bend trying to pull my weight trying to jump in mid air up trying every way to get momentum and it was a ***** at first but in time I finally did them in sets. So for me that law worked and if I were to get back to doing them again l bet I'd have to start over but also bet muscle memory will take over and I might succeed in less time.

Same with doing Push ups. I started out several years ago on my knees doing them the girly way while I was being made fun of. I stuck with it and now I can do them with weights the military way and every way in sets. So again that law worked for me because I stuck with it and the dudes that laughed at me the lazy asses can't even compete with me and they are much younger than me so I have that bragging right to mention that

I still say doing Push up's have helped my bench and also have helped me lessen my chances of shoulder injuries as well but this thread is about Pull ups so I'll shut up.

LoneSilver