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9

Do slow negatives, start at the top and lower yourself slowly, this is the way most people get strong enough to do their first, clean pull/chin-ups. If you have a rubber band to attach to the bar, that can work too.,


7

Sounds like you're ready to start muscle-up training, your numbers are decent enough (5 sets of 5 is my target before I move my students to muscle-up training). Add in some jumping muscle-ups to your workout routine. You're going to need a false grip on the bar, which means putting your thumbs and palm on the bar, rather than your fingers. This allows ...


6

Since you can do 5 to 7 pull-ups and your goal is muscle-ups, I'd focus on high-rep sets in every workout. Three sets of 8 is OK, but I've found that pull-ups respond very well to volume. Five sets of 8 on "pull" days, plus 3 sets of 8 on "push" and "leg" days would be a start. So would greasing the groove with sets of 2 or 3 all throughout the day, if you ...


5

I'm not convinced that people "hate" it. I think what you're seeing is probably exasperation with how popular the machine is in disproportion to its usefulness. negative pullups...band-assisted pullups...surrogate exercises like the inverted row... These are all solid ways to progress to pull-ups and to develop pulling strength generally. So, too, can ...


5

When you are at the bottom of a pullup, and your arms are straight, your biceps start the lift. Your back comes into play when it's time to pull your elbows back, which gradually becomes more relevant as you get higher up. Yeah, it sounds like your biceps are doing most of the work during your pullups. You gain a lot of momentum so that your back doesn't ...


5

Most people treat pullups like some kind of special exercise where reps, sets, and weights are somehow on a different plane of existence and doesn't obey all the rules of fitness. It's no different than any other exercise. You will increase your strength no matter what your rep range is, but you will increase your strength more if you do weighted ones in ...


4

My susceptibility to neck strains decreased significantly after I started focusing on overhead mobility. For me that meant overhead presses, overhead squats, one-arm overhead pressing while in a squat, plus—and this is important—all the mobility work necessary to support those exercises. I suspect that other methods of increasing stability overhead would ...


4

It will, up to a point. If you can only do 5-10 straight reps before having to break then it's still heavy enough to build decent muscle for you. Once you can do around fifteen or more in a row, however, it'll start to become decreasingly effective.


4

You're not really greasing the groove right now, and greasing the groove may not be the path to your goal. Six sets of 3-4 pull-ups between squat sets is not greasing the groove--three days a week, you're not greasing the groove! 35 to 40 reps per day is not high volume Maxing out once a week is just not very much practice You're splitting your attention ...


3

Both exercises will work your back significantly. It is really up to preference, I know a lot of guys who solely do pull ups to build a huge back as well as ones who solely do lat pulldowns. Both have recorded similar progress and gains. However, pull-ups activate your core muscles significantly as well, a missing plus of lat pulldowns. However for bicep and ...


3

Short answer Don't worry about it. Longer answer Weight belts are NOT going to give you any problems unless you pack on an obscene amount of weights. And this is a catch-22 anyway, because the weight you'd need to strap to yourself is way more than you'd ever be able to do pullups or dips with. You should always opt for a belt which can be tightened ...


3

Yes, having a better grip makes pull-ups a lot easier, and increases the number you can do, often dramatically.


3

This is a common issue that arises due to limited mobility in your forearm. While you might be inclined to start doing underhand or neutral grip instead, I would strongly advise that you try the false grip instead. This is indeed a challenging thing depending on your forearm strength, but you can progress into it by simply gradually placing your grip ...


3

You should give it a try anyway to see how close you are to being able to pull your whole body weight. Another good way to build up to pull ups is to focus on just the negative part of the rep(letting yourself down). Here you would step on something so you're at the top of the rep, and then let yourself down as slowly as you can. This will work all the ...


3

Yes, you can perform grip work as suggested by Alec. In the meantime consider using straps or at least chalk for hands to increase friction and combination of the two would improve your 'feel' in a given muscle. Consider as well is the weight that you are pulling too heavy for the goal you want to achieve? Regards


3

Short answer, there are a lot of ways to do a lat pulldown incorrectly. With some supervision, or awareness of one's form, it's not a bad exercise, but it's an exercise where it's easy to fall into bad habits that can hurt you (putting too much pressure on the spine or rotator cuffs) or simply not do you much good (using your stronger muscles to compensate ...


3

For those of us that can't afford a water tank, but still want some relatively easy measure of body fat percent, you can get digital body fat scales that send small electric currents through your body, using Bioelectrical Impedance Analysis (BIA). Since it takes longer to get through fat than muscle, they can give you a rough estimate of your body's fat ...


3

on the question about the seemingly contradictory practices of recovery but also frequent GtG, this article has some good info: http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-to-make-it-work-for-you It may seem counterintuitive as we often hear how we need to avoid overtraining. However, if we are not training to failure our ...


3

My personal philosophy for using straps is to use them when I don't want my grip strength to limit the effect an exercise will have on a muscle group I'm trying to work. If I'm doing Romanian deadlifts, barbell shrugs, barbell rows after deadlifts (conversely, I don't use them on Pendlay rows since I reset the bar between reps), or Kroc rows, I'm more likely ...


3

Years ago, I had a similar experience that actually led to trigger finger. I have only anecdotal evidence, but, I am convinced that doing chin ups was, in some way, related to the cause of my problem. Once my problem was resolved, I still wanted to perform chin ups, so, I invested in a good pair of padded weight lifting gloves, and, more importantly, a set ...


3

I just completed my 3×10 sets last week. It took me no more than 3 weeks to achieve it, from not being able to do even 4 repetitions. How I did it: Before you start your workout session (every workout session, no matter if it's chest, shoulders or back day), have a good warm up and stretch your arms. Try to do as many pull ups as you can, rest for 45 ...


2

The primary reason for Crossfitters to use kipping or butterfly pullups in workouts is because they are faster and require less energy, enabling you to complete more rounds and finish faster. Strict PU's are wonderful for building strength. Unless you can do strict PU's, it's best not to attempt kipped ones because you can injure yourself more easily. At ...


2

What is the best speed? On exrx, the lady takes about two seconds for one full rep (up + down). When I concentrate on pulling with my arms/shoulders mostly, I take about ten seconds. When I do it faster, I can't concentrate on my arms so much. What's better? The stronger you get, the faster you'll be able to go. If you get to the point where you ...


2

Yes. This is a normal problem to have, but one that is easily (but slowly) fixed by simply taking 5 minutes or so every workout to do some grip work. For instance, if you're doing deadlifts, do some bar holds after your last set/rep. Just stand there, and hold the bar. Adjust the weight if necessary. After you're done with pullups/chins, do some dead ...


2

The cable pulldowns are a poor substitute for pullups, because while seated, and locked down (thighs under pads), there is little to no core engagement going on. There's just the activation in the upper torso. At best, they're a supplemental exercise. I would recommend doing the assisted pullup instead. Certainly, while kneeling on this plate, you're also ...


2

If it's harmful for the spine, it will let you know in the form of pain or exhaustion. Since you're working with weights less than 100kg, there generally isn't much reason to believe that your back can't handle it. Adding 12kg to 86kg isn't a drastic change. Your skeleton has already handled weight on this order for a long time already. If you're able to ...


2

Gripping tight would also create tension in your body, which helps for exciting the CNS. Here is a link: http://www.rdlfitness.com/use-a-tight-grip/ It would get your grip stronger, it would increase your pull-up power.


2

That sounds like "Golfer's Eblow". I can only count the number of times I've golfed on one hand, but I've been suffering on and off with this condition for years. I first discovered it after several sessions of preacher and spider curls about 10 years ago; a few years later, I had a recurrence doing pull ups on a cross beam, and again, after completing Stew ...


2

I'm in the no-strap no-glove camp. I trained for a while in powerlifting, and if you lift raw you can't use straps. So I'm of the mindset that a deadlift is how much you can lift, and that includes how much you can hold onto. To that end, once I get up north of my 5RM I'll use a mixed grip. I think if you need help holding onto the bar at 5RM or lower then ...


2

The body responds to shock. Once you can successfully do 100 pushups, 50 pullups and 40 dips daily the body will no longer consider this a shock and rather a routine. At this point, if you keep at it, you will notice a decrease in muscle mass, but not a decrease in strength. Your body was piling up all those muscles because you told it to. Now its realising ...



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