Posted: 9/24/2008 11:39:44 AM EDT
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allright; so I have been working my pullups. Normally what I do is hold my breath, hop on the bar and start pumping them out until I am out of gas. What I've been contemplating is doing breathing intervals upon each sucessful pullup.
In/out in/out. For every moment I grasp the bar my strength grows weaker so prolonging the hang time does not help any. Beyond working weighted dips, weighted pullups, working lat muscles and shoulders curls, etc; which I'm doing now, are there any tips you guys on ARF do. I'm trying to make my repititions more energy efficiant to maximize reps. I've got a 12 pack of lonestar brew in the cooler for when my chin crosses the bar 15 reps  .
I just achieved 16! woot |
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Holding your breath is not good - I breath in on the letdown, exhale on the up. I use the Armstrong Pullup method. I'm consistently maxing at 15 right now...but I've been slacking and not doing the whole program for about a month (just basicly maintaining). |
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I'd have to say that alternating your grips on a regular basis will do a lot for your numbers. Frequency is another thing. Chinups are one of those movements that get better the more you do them. I'd work on them everyday. Use them as part of your warmup and before long you'll be pounding out reps. Now if we're going to have a chinup competition, I can knock out about 30 kipping, so I'm in haha. |
The Armstrong Pullup Program works if you commit to it. I've had times where I would consistently gain 1 rep on my max every Monday until I stopped using it. I never did the 3 sets of max reps of pushups every morning like he mentions though. |
| If your muscles do not receive oxygen (from you holding your breath) you will experience muscle failure much sooner. Your body will force your muscles to shut down and divert it to your brain and other organs. This is one of the reasons people faint. You absolutely need to observe proper breathing when doing pull-ups or you will reach failure much sooner. If you need to, dead hang and catch your breath for a couple seconds. |
Walrus That is awesome progress. How long did it take you to make that kind of improvement? The Bald Monk |
I want to say between 1-2 months. This was when I was 17 and embarrassed myself on a USMC PFT, so I made sure I followed the program to a tee. It'll give you what you put into it, I can now routinely crank out 20 no problem. The best way to get good at pull ups is by doing a lot of pull ups. |
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I saw this one on a search and recommend the following. Do pullups weighted. Go purchase a "dip belt" and start doing pullups with weights. Increase the weight in the same manner you would if you were doing any other weightlifting exercise.
After you have done this for a while, i.e. more than three months then try doing pullups without the weights. You will feel like you can throw yourself over the bar. You will be able to increase your pullup max significantly. Please also note that if you are a big guy it is typically harder for you to increase your pullups for the obvious reason that you are pulling more weight. Good luck. |