For all of those who have tried our chin up program pls come
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Does it work?
Taiwanpolitics is very sceptical and does not trust me.
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dun do this !!!
i believe u !!!
but holding there train wad ?
arms , shoulder , back ? -
hahahaha
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it works ????Originally posted by pierre^^:hahahaha -
Just to share my knowledge
coz now i actually seldom train for pull up one, but i used to be zero fighter, but by doing bench press, dumbell row, military press, overhead tricep assisted machine and the occassional dips, i can do ard 5 nw with overhand grip
Last time in my poly, i got only one month to train for pull-up and i can only do like zero-1 using underhand grip so i rely on machines actually.
so first u need to improve ur grip strength
two ones
Barbell static Hold
Meaning u just stand there and hold the barbell for as long as possible
The weight must be heavy (For me, the bar is 20kg and i put two 15kg plates at each side) and i lasted less than 25s usually
Do ard 2 sets
or u can try Hanging (Which is just hanging urself on the pull up bar) using ur body weight, no need to lift ur head over the bar (that is another story)
for as long as possible
The best way to train pull-up is of course doing pull up, but i feel that its pretty discouraging as for example u can only do one pull up and all u do is repeat the one pull up, whether in gym or at ur fitness station, which is quite boring
Pull up machines do help, so do lat pull down machines
but the problem is many people tend to go light on them so effort is not equal to results
If u are doing pull up machine (do 2 sets)
the best of course is to set the weight as the lightest weight cause it increase the difficulty level. The lightest weight would be One Chocolate Bar (not sure how heavy it is), if one is not possible, put the pin on the 2nd chocolate bar, or at the very least put at 3rd chocolate bar
Try to see if u can do 6-8 standard reps and den follow by another set after some resting
den u can proceed to lat pull-down machine
In here, u try to go heavy, dun do wide grip pull down, rather do ur shoulder width grip
maybe u can start with 70-80 kg
and 8-10 reps per set, standard one, ur body is not suppose to jerk and the bar are suppose to go as low to ur chest level
i saw b4 some really lousy ones, either they pull the bar down to eye level only, or they use their whole body.
so pull up machine and lat pull down machine will take 8 sets, and grip 2 sets
try to do 2 more exericise so total u get to do in gym 16-18 sets -
oh ya, i saw ur post and u mention u can hang for 30 secs wthout dropping
so ur grip are ok
maybe drop the hanging and do static hold instead
static hold are suppose to train ur forearm strength
by e way u are suppose to train once in 2 days, or at least once in 3 days
Dun have to do push up, they are quite useless in training for pull up
Abs may help, this i dun noe
but if ur arms are not strong for pull up, dun tink u should waste ur time on abs
if u wan u can do dips. standards one, meaning u lower ur body all the way down,
dun do machine dips, i find them not as effective as machine pull-up -
hey, it works.. i used to be a zero fighter.. just follow the program strictly u can do it.. pullup is somesort of 50% strength and 50% skill...
so if u go try do pull up, u are actually improving your skills so that u can pull yourself up easier. and at the same time, gain strength for the pull up muscle group
once u break your zero point, u can incease your pull up easily to 5-7...
sets is always better than reps...
as in.. if u want to do 10 pull ups, but u can only do 7, try doing sets..
6-8 sets at least.. den one day when u find that 7-8 sets of 7 is no kick to u, u have already achieved 10pull ups. or more ( dun believe u try)
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if u can do shoulder lengh grip pull up liao, try wide pull ups... this will increase your pull up even more cos u are sing more on lats which is the big muscle group..
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then after u can do like 16-20 pull ups, u can try weighted pull up. use a bag and put rice bag inside ... -
gym many ppl do wrong form .
gt ppl pull behind the neck , some bend backwards too much when they pull heavy .
I do narrow grip lat pull down . ( 50 KG ) ( also naulitus )
I try assisted pullups first . ( naulitus nitro assisted pullups )
now at 34 KG assistance , did 5 to 7 reps .
( repeat once )
thats all .
I will try the 24 kg resistance next time , then work towards 10 .
act i too sian at home then go train . -
oncea zero fighter then shot up to 12 pull ups and now go back to around 8 cause i m bulking
actually wad 1 do to improve yr pullups is more pullups, mili presses,rows, arm exercises. When i can 0 pullups, i rely on lat pulldowns n gradually when i can do about 6 pullups, i stop doing lat pulldowns n forcus on pullups
bascially strenghten yr back, shoulder n arms lor -
Pulling behind the neck is not wrong form, since when was it?Originally posted by Taiwanpolitics:gym many ppl do wrong form .
gt ppl pull behind the neck , some bend backwards too much when they pull heavy .
I do narrow grip lat pull down . ( 50 KG ) ( also naulitus )
I try assisted pullups first . ( naulitus nitro assisted pullups )
now at 34 KG assistance , did 5 to 7 reps .
( repeat once )
thats all .
I will try the 24 kg resistance next time , then work towards 10 .
act i too sian at home then go train .
Just that some people advise against it cause it can fu-ck your rotator cuffs up. -
yah !!!Originally posted by Simon Dean:Pulling behind the neck is not wrong form, since when was it?
Just that some people advise against it cause it can fu-ck your rotator cuffs up.
gym instructors also advice against it . -
for me, the best way to train is do actually do chin ups hehe
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The program I recommend is to be DONE MULTIPLE TIMES(2-3 or more also can) per day...and NOT to failure.