17

The end of February is twenty weeks away. With that much time until the competition, you should periodize your training into a general preparation, specific training, and competition lead-up. Doing just push-ups might work too, but you will achieve better results with a more balanced approach. General preparation - 6 weeks For the general preparation phase,...


15

Don't "Stretch" Doing static stretches before working out is not good. It cools you down and relaxes you, which is the opposite of what you want while you're exerting yourself. What's worse is that by stretching your muscles, you decrease the amount of force that your muscles can exert, and make yourself vulnerable to injuries like muscle pulls. Static ...


15

I look at it as, they're competing in a sport with a completion criteria of chin-over-bar for reps/time. If the participants understand that they're taking on a certain level of risk of certain types of injuries training for this type of competition, then that's their business. People risk straining muscles kicking soccer balls too, but they accept the ...


13

Minimum height You need to be able to hang from the bar and not touch the ground with your knees. Maximum height You need to be able to pull yourself all the way up, chest touching the bar, and still have at least an inch or two of space between your head and the ceiling or anything else. Optimal height It's great to be able to just barely reach the bar ...


12

If I were having this problem, I'd focus on changing most or all of my pull-up and chin-up reps to "chest to bar", and accepting nothing less. This would probably mean a reduction in how many reps I could perform. If that reduced my volume too much, I'd do one (maybe two) "chin-to-bar" sets for as many reps as possible at the end of my pull-up work. I also ...


11

I wrote a rather big post about pull-ups vs. chin-ups where I also discuss the issue of grip width. I did it based on a few scientific papers whose links you can find there. Those papers study the grip width in percentage of your shoulder width. In other words, if your shoulder-to-shoulder distance is 40 cm, then 100% grip width corresponds to a 40 cm ...


11

Yes, Pull-Ups Are Awesome Even If You Can Only Do A Few You should do multiple sets of chin-ups, using negatives to get a larger total number for the workout. If you can only do three pull-ups in a set, then do three--strict ones, good ones, all the way down and all the way up--and then do another three as negatives (jumping to the top and lowering yourself ...


11

How does [someone] prepare to do 110 pull ups in a row Start by recognizing this as an extreme goal. I bet the people achieving >75 pull-ups got there by doing gymnastics or bar calisthenics for years. Coming even close to this number of pull-ups in one set is such a rare skill that you shouldn't ask anyone who hasn't done it. (Elite training is so ...


9

Callouses form when your skin is pinched between gravity and the bar. If you learn to grab the bar in such a way that your skin is no longer pinched, you will prevent the formation of callouses. Additionally, using chalk helps improve your grip while also preventing callouses because the bar doesn't move as easily in your hands (as opposed to when they are ...


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.,


9

What you're doing is essentially a technique called Greasing the Groove. There have been a number of questions on here already about it, but essentially it's a method of becoming stronger in a particular movement pattern by practicing it constantly throughout the day. Note the use of the word "practice" there. The idea is to do exactly what you're doing, ...


8

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 ...


8

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 ...


8

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 ...


7

Your problem is the lack of strength at the very top part of the pull-up. It is normal for most people don't go that high on their chin/pull-ups anyways. I will give you several exercises to follow in order to develop enough strength for what you want. Begin with explosive pull-ups, try remaining at the top position where the bar is touching your ...


7

The kip is not legal everywhere. When I was in the Marine Corps (1988-92), the kip was allowed, and I used it because I did not have the upper body strength to complete 20 dead hang pull-ups. Since learning the kip is no longer accepted in the Marines, I stopped using it to complete my pull-ups. The kip is a good, all over body workout, and it can still ...


7

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 ...


6

I've been climbing, training for climbing, and reading books on the subject for a long time. If you are new to climbing, you need as much volume at the easiest grades possible. This is the best way to condition all of your body, as well as improve your technique. Go to the gym, do all of the easiest problems. Repeat them over and over. This will make ...


6

These are exact words from Arnold Schwarzenegger in the July 2007 Muscle and Fitness: [...] you can build up to doing full-range-of-motion chins for many reps. Start with the lat pulldown machine. Over time, increase the weight until you're doing pulldowns with your equivalent bodyweight for about eight reps. Then, leave the machine and to free-hanging ...


6

The shoulder is deemed to be a joint of the ball and socket type, as is the hip. The major difference is that in the hip, there is actually a bony socket on the pelvis (Called the acetabulum) that the head of the femur fits into. There really is no such structure in the shoulder, the "socket" in the shoulder is made up of tendon and cartilage structures. ...


6

The preferred way to load pull-ups is with a dip belt hung around the hips. This allows for variable loading from very little weight to multiple 45 pound plates, but more relevant to this question, it centers the weight on your hips instead of the shoulders. This means it doesn't change the angle you're pulling at, it simply makes you heavier. It should ...


6

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 ...


6

The greasing the groove method of training isn't actually about muscle growth, which is why it seems contradictory to the usual advice about hypertrophy (gettin' bigger). The greasing the groove method is more about training and practicing the movement pattern so it becomes more ingrained and your body becomes more efficient at performing it. I think it's ...


5

Your suspicion that locking out your shoulders might be detrimental to your shoulders, I would say, is a correct assumption. Our shoulders are one of the joints that, I think, are most prone to injury due to incorrect technique in a wide variety of exercise, so I would say that, you should always try to look up proper technique beforehand as well as listen ...


5

I sweat a lot. When my grip slips because of sweat, I blame the sweat and not the bar. This approach works pretty well. I wear sweat-bands on my wrists and carry chalk. I wipe the sweat from both sides of my hands onto a towel or my shirt, then chalk my palms copiously. This keeps my grip mostly dry.


5

The hardest part will be the transition when you are at the top of your pull up. To start, do this motion in reverse. Start by jumping up and getting yourself in the position that you would be in at the top of the muscle up, with your arms locked looking down on the bar. Then, slowly lower yourself down into the position you would be in at the top of the ...


5

High five for working out at home! You can achieve the superb fitness level with home exercise if you know what you are doing. Anyhow I remember doing pull-ups with a backpack once too. However the backpack would disbalance me since it was not tightly wrapped around my body. That's why it's much better to weighted pull yourself with a belt. The belt will ...


5

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 ...


5

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 ...


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 ...


Only top voted, non community-wiki answers of a minimum length are eligible