pull ups

[Maddwraph]

im planning to buy one of those bars to put between my walls and to add pull ups to my workout. what do pull ups workout exactly and should i do sets of them? like 3 sets of at first 2 or 3 (i cant really do too much at all)

 

also, which way is better? your palms facing you or facing the other way and how far apart should i keep my hands apart? thanks

[KUNTA KINTE]

with your arms colse together you will train bi's and tri's. with your arms far apart you will trian latts and trapps.

[Shorin Ryuu]

I prefer to do them with palms facing away (well, I didn't really have a choice as that is the military pullup anyway) because it works more of the forearm.

[JEM618]

Pull-up are essential for back and bicep workouts.

 

When doing back & biceps, always do back first.

 

Start with pull-ups!

 

Do all the same kind per training session:

 

Monday’s work out, wide, palms facing out.

 

Thursday’s workout, close, palms facing in.

 

Every back and bicep work out plan on doing 50.

 

First set, do them until you can do anymore …rest 2 minutes

 

Second set, do them until you can do anymore …rest 2 minutes

 

Third set, do them until you can do anymore …rest 2 minutes

 

Continue doing sets until you reach 50.

 

Don’t CHEAT! Don’t count a pull up unless:

 

1. at the bottom your arms are fully extended

 

2. at the top your chin clears the top of the bar

 

When you first start, to get to 50 you may have to do more than 5 sets, actually between 5 and 8 sets if you don’t cheat.

 

Something like this:

 

Set 1 – 10

 

Set 2 – 8

 

Set 3 – 7

 

Set 4 – 7

 

Set 5 – 6

 

Set 6 – 6

 

Set 7 – 6

 

Set 8 – 6

 

Little by little you will be able to do more each set and complete 50 in fewer sets.

 

Following Arnold’s rules, you could get down to something like 50 in three sets: 20, 15, 15.

 

If you can get up to 5 sets of 10, you might consider adding weight, attaching a 10 pound dumbbell to your weight belt. This will make it more difficult, and of course your reps will drop and sets will increase again.

 

One problem with pull-ups is the swing from your body’s momentum; this can be solved by:

 

1. keeping your chin up

 

2. arching your back slightly

 

3. bending your legs back and crossing your ankles

[Shorin Ryuu]

Just one thing to add. The only way to get better at pullups is to do pullups...so have fun.

[Maddwraph]

wow, thanks a lot for the respones guys. unfortunately, i can only do like 3 pull ups, so i have a lot of work to do, but hey it will all be worth it. can i do these everyday?

[Shorin Ryuu]

Well, back in my freshmen year in high school, I could only do about 2-3. Then I did pullups everyday after school for a month (after all my other sports and whatnot) and by the end of the month, I was able to do 16 (I maxed out at 27 a few years later, now I'm more at 21).

 

I did them everyday (forearms recover quicker, in my opinion), but you don't necessarily have to. Every other day should work well.

[daeinwolf]

I would work both hand positions, as the work different muscle groups.

 

The main muscles to be hit are your lats.

 

SiK---Joshua

[Hudson]

I do pull ups with a rather wide grip and palms facing out - I was under the impression that if the palms face the other way it's more of a chin.

 

You really do have to focus when you start doing pull ups, they're great because of the forced symetry (As opposed to machines which people can cheat more easily on.) You also have to make sure you're using the correct muscles, it may be possible to get up using your arms but the goal of pullups (at least how I do them) is to hit the lats.

[SevenStar]

with your arms colse together you will train bi's and tri's. with your arms far apart you will trian latts and trapps.

 

the triceps are pushing muscles - pull ups are a puling exercise. Any exercising of the triceps in this exercise will be minimal, if present at all.