pull up idea's

[Dazed and Confused]

Sorry to go slightly off topic, although in the same area, speaking as someone that weight trains exclusively with dumbells how would you balance your upper body training as Havoc88 suggested without a pull up rail? My landlady would have kittens were I to put a pull up rail in my house, and I don't go to the gym, so any ideas? Biceps are reasonably easy to target, more wondering about back muscles.

Cheers,

D+C

[Havoc88]

D&C: as long as your dumbels are heavy enough, you can train your whole body perfectly with it.

Back:

Dumbell rows, lots of them. Do them correct!

But cant you do pull ups at the stairs or something. Harder with the grip, but be creative!

Biceps:

all sorts of curlzzz

Triceps:

Dips between 2 heavy objects

Tricep extentions above the head.

kickbacks

there are tons you can do with te db

Shoulders:

arnold press, shoulder press, push press, side raises, front raises, back raises.

chest:

incline bench, flat bench, decline bench, fleyes, pushups

Legs:

Squats, !!lunges!!, pistols

go check this site out, it is really good and shows tons of exercizes!

http://www.exrx.net/Lists/Directory.html

Hope this helps a bit.

Tom

[bushido_man96]

http://www.exrx.net/Lists/Directory.html

Thanks for the link. It seems very informative.

[Havoc88]

no problem at all

Tom

[bushido_man96]

I did some pull-up exercises today, just to get it started. Man, are my back and arms sore! I did some dead hanging, and then tried to jump up to hang, like Sohan suggested. I couldn't get all the way up to the top, but I hung where I did, and then let myself down slow when I couldn't hold it any more. I also did some assisted reps as well.

The only problem I have is dealing with the people that are going to look at me funny as I struggle to not do a pull-up for a while!

[Havoc88]

The first step is always the hardest..

Really good that you just did them, even with all the other people watching.

Just remember, they once started the same way you do now, and in a while, you will be better than them!

Keep up the good work.

[bushido_man96]

Thanks, Tom. I plan to keep at it. Today was easy, though. No one was around to watch me struggle!

[Havoc88]

Just for the people who are interested.

I used to be able to do 10 chin ups, almost dead hang. When I started this topic I started over again. My goal is being able to do about 20 chin ups, deadhang.

Well, since I hadn't done chins in a long time, I had to start almost over again. This is how I did it.

First day of chins:

2,2,2,2,2 = 10 chins

2nd day of chins:

2,2,2,2,2 = 10 chins

3rd day of chins:

1,2,3

1,2

1

=10 chins

4th day of chins:

1,2,3,4

1,2,3

1,2

1

= 20 chins

5th day of chins (today)

5,5,4 (5f)

=14 chins

It is not the amount of chins that I did that is important, but I just posted it so people can see an example of how you can vary with the reprange.

I started out doing a couple of sets of 2 repetitions. 3 would be to hard for me. The second day I also did a couple of sets with 2 repetitions. The third day, I changed to a ladder of 3. Fourth day, I felt ready to do a ladder of four already. Today, I wanted to see how I would do when doing a lot of chins in my first set. The first set had gone pretty well, I think 6 reps were possible. The second set was a lot harder, and the third set I could only do 4 repetitions. At least I know that my max repetitions is about 6 already.

Now I will make a choice for monday/tuesday. Or I will try to make a ladder of five repetiotions:

1,2,3,4,5

1,2,3,4

1,2,3

1,2

1

=35 reps

Or I will try to do two ladders of 4

1,2,3,4

1,2,3

1,2

1

1,2,3,4

1,2,3

1,2

1

=40 reps.

Will decide this later on. When I can complete the ladder of five, I think I am really making big time progress.

After that, maby a reverse ladder of 4-5 like this

4,3,2,1

3,2,1

2,1

1

I think it is really important to change the routine a LOT!

Happy so far at least

Greets

Tom