question about pull-ups
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hey guys, im 15 this year and i'm currently training my pull-ups.
so far,
this is what i can do for the different grips.
7x pronated
5x supinated (shoulder width apart)
2x widehand grip.
anyone knows which are the specific different target muscles for the widehand grip. cause its like damn tough for me to even pull myself up with that grip.
Are there any exercises that'll help me train my widehand grip pullups?.(bent-overrows etc)
and what grip do you guys recommend me to train on? -
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I will let others comment on this issue. -
Normal grip is more easier to be done. I will skip the specific target muscles cos' too troublesome and i forget the names also liao.Originally posted by indigoblues:hey guys, im 15 this year and i'm currently training my pull-ups.
so far,
this is what i can do for the different grips.
7x pronated
5x supinated (shoulder width apart)
2x widehand grip.
anyone knows which are the specific different target muscles for the widehand grip. cause its like damn tough for me to even pull myself up with that grip.
Are there any exercises that'll help me train my widehand grip pullups?.(bent-overrows etc)
and what grip do you guys recommend me to train on?
In the past , i tried pull-up one time per day. That one time is my max. Once progress stagnants , carry a school bag , inside put some weights , they can be yellowpages books , dumbell plates or 2.5kg or 5kg rice sack. Every time , progress stagnants , make sure really stagnants not you too tired or you just reached this new level.
This is a very lazy man's method. Wide grip and narrow grip also the same method. -
Supinated grip puts your bicep at its strongest.You can usually do the most reps on this
Supinated grip(Above)
Pronanated is usually the opposite of what i described.Maybe it will let you focus on your lats/wings more.
Muscles invovled in pullups
Primary movers:Lats, biceps and shoulders
Stabilising muscles:chest.tricep
Correct me if i am wrong
I personally play around with different grip but prefer hammer grip the most, however hammer grip can only be found in gym pullup bars usually. -
Errr.... Need to clarify , do as many reps as you can in that one time.Originally posted by knightlll:Normal grip is more easier to be done. I will skip the specific target muscles cos' too troublesome and i forget the names also liao.
In the past , i tried pull-up one time per day. That one time is my max. Once progress stagnants , carry a school bag , inside put some weights , they can be yellowpages books , dumbell plates or 2.5kg or 5kg rice sack. Every time , progress stagnants , make sure really stagnants not you too tired or you just reached this new level.
This is a very lazy man's method. Wide grip and narrow grip also the same method. -
I would advise against this.Originally posted by knightlll:Errr.... Need to clarify , do as many reps as you can in that one time.
If you go all out/balls to walls in 1 set.Your performance is gonna drop drastically in the next few sets.
I suggest stop 2-3 maybe even 4 reps to failure.This way to can increase total rep count and practise more sets. -
When all else fails,refer to my thread!
http://www.sgforums.com/?action=thread_display&thread_id=195849 -
Oh , i mean i only do 1 set of as many reps as i can per day. This is only my customised mtd since i was lazy.Originally posted by Simon Dean:I would advise against this.
If you go all out/balls to walls in 1 set.Your performance is gonna drop drastically in the next few sets.
I suggest stop 2-3 maybe even 4 reps to failure.This way to can increase total rep count and practise more sets.
Could read Pavel T strength training book, forget the name , he is the instructor for the Russian SOF. I think his name is being mentioned in this forum.
4 times a week , 1 time only 2 sets of 5. 80% if i am not wrong. Pls correct me if i am wrong , i dont want others to learn the wrong stuffs. -
Do you mean "greasing the groove", whereby you practise a movement several times a day?
He trained the Russian Spetnaz -
Not sure leh. Did he publish new books ? I last read was his book on strength-training just using barbell. The barbell is used to train whole body. Another book of his on abs training. I only read 2 books of his and it's like 7-8 years ago.Originally posted by Simon Dean:Do you mean "greasing the groove", whereby you practise a movement several times a day?
He trained the Russian Spetnaz -
you wanna train widehand grip pullups? simple.Originally posted by indigoblues:hey guys, im 15 this year and i'm currently training my pull-ups.
so far,
this is what i can do for the different grips.
7x pronated
5x supinated (shoulder width apart)
2x widehand grip.
anyone knows which are the specific different target muscles for the widehand grip. cause its like damn tough for me to even pull myself up with that grip.
Are there any exercises that'll help me train my widehand grip pullups?.(bent-overrows etc)
and what grip do you guys recommend me to train on?
just keep doing it.
however, if somehow you feel pain in your shoulder/back areas, then its time you head to the gym. the most fundamental body parts you must do in order to improve your pull ups is of course the lats pull-down machine, as well as your shoulders.
when you're doing the lats pull-down, grip the bar widely, just like when you do the widehand grip pull up. pull down, hold it for a second or two, then slowly release, and repeat all over.
last but not least, your forearm is very important as well. don't forget to train that. -
haha, thanks for all the advice.
and marco_simone, i'm currently on your program.
week 2 i guess, haha. but i only train once per day not thrice. haha.
improved from 1 to 5pullups. haha.
pullups are fast becoming my favourite exercise, now that my exams are coming and i have very little time to hit the gym.
however, are there any home exercises that aid in training pullups?
or do i stick to pushups at home?
and wad kinda pushups, the widehand type or the "standard type" ? -
you dont study more maths to be better in physics do you although they can be correlated.