Pull-Ups

Appreciate any input on how to develop / train to be able to do palms-out Pullups. 

I'm on day two of this program.  It's as good for men as it is for women.

Original Post by yeeha:

I'm on day two of this program.  It's as good for men as it is for women.

Wowser...that's quite the muscle building workout!  Maybe I should try that instead of doing so much cardio! :-)

When I was in the military I was able to 3 pull perfect pullups.  I never could get past that!

when I was in college I could only do 3-4 pull-ups...now I can about 20-25...depending on how I feel. 

What I did was use the workout bands and a pull up bar to strengthen my back...I also did 10 different variations of push-up's. 

Military pus-up's

Diamond

offset

wide angle

phaero

finger pushup's

slide push-up's

arc push-up's

one armed

clapping

Original Post by eddiepotter:

when I was in college I could only do 3-4 pull-ups...now I can about 20-25...depending on how I feel. 

What I did was use the workout bands and a pull up bar to strengthen my back...I also did 10 different variations of push-up's. 

Military pus-up's

Diamond

offset

wide angle

phaero

finger pushup's

slide push-up's

arc push-up's

one armed

clapping

 Without asking for too much typing - can you recommend any sites/material that explains these.  Thanks for the feedback.

oh man...I really can't...me and a friend just made some of these up..some of them are legit...I just either saw them somewhere or we just made it up to try different things....I can write it out for you the best I can....is that ok?....lol...I feel stupid now...lol

Assisted pull-up machine 3 x week and weight loss.

Assisted machine as follows:

100 lb assist x 8 reps x 3 sets

then (- 15 pounds) x 5 reps x 3 sets with at least 2 minutes in between each set and 4 minutes between reduction in assisted weight.

When you can no longer do pull-ups at that reduced weight then go BACK to 100 pounds and repeat the whole process.

This is important - weight loss is your friend when doing pull-ups.  At 197 I can do 5-6 in a row. At 177 I can do 10-12 in a row with no assist.  That's X2 performance on 20 lbs.

You could try Lat Pull-downs with less than your body weight until you build up your back enough to do pullups.

Eddie, you are my hero sir.  I couldn't do a one-armed pushup to save my life.

B.S. ....c'mon I got faith in you...

That's what I said, and now I can do 15 one armed push-ups with each arm.  do these push-ups 3 times a week taking lots of rest between each one, and doing very little, and you'll be surprise at how much strength you have.  simply because you've never done some of them, and you're using muscles that are not accustomed to being used this way.  You'll be a beast.

Military pus-up's- Done by getting into push-up position, and doing a regular push-up but the hands or fists are closer together.  When you go down, your hands should be brushing against touching your ribs.  So the push-up’s are very very narrow.

Diamond – put your hands flat on the floor, and make your thumbs and index fingers touch your other thumb and index finger to form a diamond. 

Offset – get into regular push-up position, and move one hand foreword about 6-8 inches and keep the other one in it’s regular position…hence the name offset push-up’s. I switch hands after every 20.  This will increase your push-up number, make your chest bigger, increase your back definition, and increase your pull-up strength quite a bit. 

wide angle – same as a regular one…just move your hands out more

Pharos – oh man this is tough to explain…ever see a cat or dog lay down, and they have their arms in front of them…that’s the start position…like those temples in Egypt.  From there, use your hands and push up to the normal push-up position and come back down slowly.

finger pushup's – yeeeaahhh….this is for fighters mostly…regular push-up…but on your fingers. Go from 5-2 fingers if you can.

slide push-up's – do a regular push up, and then when you come up, move your hands together by bringing your left hand to meet the right one, then move the right one to the right, and then push-up. Then, the right one meets the left one, and the left one moves to the left, and do a push-up.  You can keep doing it like this, or keep going one way to make a complete circle.

arc push-up's – do a regular push-up, and at the top of the push-up make your shoulders stick up as much as you can by arching your back.

one armed – need I say more….the offset and slide push-up’s will gradually give you the strength to do this...I usually do three sets of five with each arm.  Do it on your knees to start out.

Clapping – push-up, and clap at the top.

 

Well, thanks for all the input.  It is obvious I have a loooooong way to go.  Tonight I began my pull-up quest. 

5 sets on the assised pull-up machine @ 60lbs - I alternated palms out and in.  After each set of pull-ups on the machine, I did 10 military push ups for a total of 50.

At the end of my workout I tried to do one Pullup - but no go.  just hung there.  Ouch :(

I'll keep at it - thanks for all of the input.  I have to work up to being able to do a minimum of 6 by September 6, 08.

i can do 4 and im a 104lb girl

I'm hijacking the thread a bit, but thanks for the tip on trying one arm pushups from your knees.  I hadn't even thought of that, I guess because I always try to spread my legs out wide for stability when I try them.  I think I've had trouble because my triceps are comparitivly one of my weakest muscle groups (I should probably do more diamond pushups for tri's) and triceps seem to be the primary muscles used in one-arms.  I'll give the knee thing a try though.

Good suggestions with the lat pulldown and assisted pullup machine. One last suggestion... try "negatives". Use an assist such as a chair to get you into the full pullup position. Then, SLOWLY allow yourself to descend. Resist gravity on the way down. Then, step back up and perform another... and another... and another! Performing this activity after you do your assisted pullups on the machine and lat pulldowns will help.

Original Post by jasongrabon:

Good suggestions with the lat pulldown and assisted pullup machine. One last suggestion... try "negatives". Use an assist such as a chair to get you into the full pullup position. Then, SLOWLY allow yourself to descend. Resist gravity on the way down. Then, step back up and perform another... and another... and another! Performing this activity after you do your assisted pullups on the machine and lat pulldowns will help.

 Thanks - last night was my 2nd day in my pullup quest.  My schedule calls for a 1000 yd swim today but I'll try the negative tommorrow.  Really appreciate everyone's input.