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6

I think what's missing in the discussion area is a bit more context. Taking all sets to failure would include the barbell sets. Taking your barbell sets to failure is not part of starting strength. Why take body weight exercises to failure? Body weight exercises don't cause near the stress on your body as the barbell work. Essentially, you can recover ...


5

It doesn't sound bad. I recommend going above five reps for at least some sets, since I find the upper body responds well to higher volume and it's not the worst thing in the world to train some endurance. I expect you'll actually see better strength results that way anyway. The more common method of loading pull-ups is to use a dip belt, but the backpack ...


4

Exercising after eating is safe. The other answers here are based on personal opinions. When you eat, the process of digestion is aided by the parasympathetic nervous system (rest and digest). When you exercise your sympathetic nervous system releases adrenaline, which inhibits the peristaltis in your gut. This in terms makes the food move more slowly ...


4

The first question I would have to ask you is are you 40 kg or less? The reason you have a hard time with these body weight exercises is because the resistance of your body is more than you are currently used to. As you get stronger, you will be able to do more. Before I started losing weight, I could barely get 5 push ups at 138 kg body weight, but now I ...


3

If you are not feeling pain, there is no reason to be concerned. Dip belts are good, you can also buy a weighted vest. That way the weight is more evenly distributed.


3

If you have a table, you can do inverted rows. Get into a lying position under the table, hands holding the edge of the table. Pull yourself up to the table and repeat. It's easier than an actual pull-up (in fact, it's usually recommended for people who can't do pull-ups yet), but it exercises many of the same muscles. More information is available in How ...


3

The only really accurate way to determine if you're gaining (or losing) fat is with a water tank. Fat floats, bones and muscle sink, and fluids don't really have much of a difference. Armed with that folks can figure out pretty accurately how much fat you have. That of course is incredibly unrealistic for 99.9% of the population. If the only exercise ...


3

Is my friend, who lifts 3 times more weight than I do, stronger? He's stronger than you at certain things. There is no universal single benchmark for strength. Numerous things can be used: squats, snatches, atlas stones, deadlifts, overhead press, pulling a car up a hill, etc. Your body adapts to what you do it. Your friend doesn't concentrate on ...


3

Pull ups are much harder for women, than for men. Males have significant more muscle mass on their upper bodies than women does, so it is natural, it is hard. That said, focus on assisted exercises to begin with. Grip strength also plays a role, but should come quite quickly for beginners. Rubber-bands Assisted Pull-ups - lift her up by her feet Row ...


3

I was finally able to do pull-ups starting last year. I had previously tried assisted pull-ups and was never able to get up to body weight pull-ups What finally helped me do pull-ups were a few things: 1) instead of assisted pull-ups, try negative pull-ups. You start at the top of the bar and lower yourself down in a slow, controlled motion, lasting 4-5 ...


2

Adding this answer just in case another person stumbles across it. If you're doing weighted pullups, it becomes pretty important to keep your back straight. Your body tends to whipsaw around a bit when you're doing pullups fast, and the added weight dangling off your waist can pull and yank on your back in un-fun ways. If you keep the weight dangling ...


2

I had some pretty bad rotator cuff problems in the past and doing pull-ups (palms in) was definitely one of the exercises which aggrevated the injury. When you go from full extension to pull-up with chin over the bar you can impinge (think pinch) the rotator cuff. The immediate solution is to stop pull ups and begin an alternate exercises which will allow ...


2

Use a chair to do assisted pull-ups. Place a chair under the pull-up bar, place one leg on the chair and push against it to assist in your pull-up motion. Using this method, you can choose how much assistance you want, and increase a bit with each pull-up. This enables you to do many more reps than would be possible without the assist.


2

Pull ups require good development of the back muscles , and you are lifting your body weight. So to increase the number of pull ups you can start doing lat pull downs on machine . These pull downs are to be performed with strict form , with no or least bent in the spine, and bringing the bar to your chins.As you progress and reach about 80-90 % of your body ...


2

There are two main hazards for your hands when gripping things: developing callouses and blisters. If you have blisters (area of skin covering a pocket of puss), it is because you are letting the implement move in your hand. The way to minimize callouses and prevent blisters is to learn how to grip the implement so it doesn't move in your hand: If you ...


2

Trim your blisters with a nail clipper. There is no quick fix to this being difficult: either wait for the blister to heal or deal with the pain. Buy a brick of chalk. (It should be a buck or two for something the size of your fist.) Chalk your hands, particularly your fingers and the spots that blister. Chalk keeps your hand dry and prevents folds in your ...


2

I don't see much use in doing drills specifically for this problem. I'd just focus on dead-hang pull-ups. You'll get stronger with those. The issue here is a mismatch between your perceived strength performance ("I can do 15 chinups") and your "decreased" performance under the standards of the exercise. If you really think you'd benefit from fixing this ...


2

I'm sure in a round-a-bout way they do since they're both compound arm/back exercises. But the angles are pretty different, the inverted row targeting the traps a bit more so than the pullup (or chinup) which targets the lats (and biceps, if you're doing chinups. Inverted (or supine) rows I generally recommend as a warmup for back exercises, or for folks ...


1

A couple of years ago I went from 8 pullups to 24 pullups after getting an Iron Gym for my house and doing "Grease The Groove". Basically just do unplanned sets throughout the day when you're at home, but only do a few at a time so you're never tired. Do this alongside your normal gym routine, but this should never affect your gym recovery. Keep doing your ...


1

Since your goal here is to do pull ups, I'm going to focus more on that then just upper back strengthening as the title requests. There are three major factors that you should focus on improving: weight, strength, and technique. Lose weight. Doing cardio to burn fat will make pull ups more manageable, since you have less total weight to physically pull up. ...


1

I would focus on not allowing your elbows to lock out at the bottom portion of the movement. Leave a slight bend in the elbows to maintain tension on the working muscles for starters. You can also focus on doing negative chin ups. Pull yourself up to the top of the bar and then concentrate on the negative portion. Give your 15-20 seconds to get down to the ...


1

No, it's not harmful. You can workout 7 days a week, twice a day if you really feel like it. Just make sure you use good form and if you feel you're getting tired/fatigued really easily and struggling with the workout, take a day or two off to recover/relax. Listen to your body. Make sure you consume enough food and water. High intensity, regular exercise ...


1

It sounds like you're referring to doing reverse pull-ups to work the biceps. If so, purchasing a dumbbell set would provide you with more opportunity to expand your workouts. Additionally, exercise bands can work for you. If your budget is a concern, then, find a heavy can of food that you can grip with your hand. That's a free substitute for a dumbbell.


1

Bodyweight exercises depend on, well, your body weight--specifically, how much strength you have relative to the weight you are moving. If it makes you feel better, when I started out I couldn't do more than five push-ups nor more than one pull-up. Now I can do at least 20 push-ups in a set (I have not actually tried doing them until exhaustion) and about ...


1

John Scheaffer, in his e-book "The Greyskull LP," suggests that frequency method bodyweight exercise can be added to a linear progression (LP) with good result. Most importantly, the higher volume of bodyweight exercise can help with upper body hypertrophy. Scheaffer suggests never getting close to failure on frequency method bodyweight exercise. For ...


1

Get a thick rubber band, and do them a lot. I had the same problem as you, but I started doing crossfit, and there they are the standard movement. I did not really get that much stronger, but I just did them a lot, with a band to begin with. I think it is mainly a motor skill, where you need to practise activation other muscles. Don't feel bad if it is ...


1

Bar diameter can make a significant difference in performance at pull ups, muscle ups, etc. I have a 2" bar at home and I often struggle to get a muscle up done but at my crossfit gym where the bar is 1.25" I can fly up with no problem. The argument for using a wider bar is building greater forearm strength but, at least for me, I'm extremely confident that ...



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