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Thread: I want to do 10sets of 10reps of Pull-ups

  1. #1
    Join Date
    Feb 2006
    Posts
    70

    Any one have a workout to increase chin-up strength

    Has anyone had any success increasing their ability to do chin-ups(pull-ups) with any grip(pronated/supinated/close/wide)? I am too weak to do more than 10 chins (of Body weight) with any grip, and when I try sets of 5-8 reps I fail around 5-6 during the second set. Does anyone know of a workout or program that will increase the number of chin-ups I can do? I workout at home and I just bought a chin-up/dip tower. I want to be able to do sets of 10 wide grip pull-ups, but like I said I fail around 5-6. I have been able to increase other lifts/excercises using % of my 1 repmax with different rep schemes. Just not sure what to do when I am struggling with just my body weight. I did a search and the word "UP" was to common to use so that didn't help to much.
    Last edited by gmmvp42; 07-17-2006 at 08:48 PM.

  2. #2
    Join Date
    Nov 2005
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    Way out there
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    792

    Negatives

    Do weighted negatives on a ten second count.

  3. #3
    Join Date
    Feb 2006
    Posts
    70
    In high school rev preachers helped my 4arms for pull-ups, and I do bent over rows for back excercises, but I am stuck on 5-6reps on wide grip chin-ups. I will try negatives with lbs.

  4. #4
    Join Date
    Jan 2006
    Location
    N.D-soon bak home 2 S.D
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    417
    heavy pull downs, wide grip. or do weighted pull ups.

  5. #5
    Join Date
    Mar 2002
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    At sea
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    OK. No. Lifting weights WILL NOT help you do more pull-ups. The ONLY way to get stronger here is to do them. Trust me on this- lifting weights to simulate pull-ups, dips, push-ups, handstand push-ups, etc. will only help you on the level of therapy- almost a total waste of time if you can even get through 5 pull-ups.
    Pull-ups, dips, push-ups, handstand push-ups, etc. are excellent exercises that can build a perfect muscular core and amazing strength while at the same time maintaining flexibility with their range of movement.
    A low level boys' gymnastics team begins their warm-ups with something like this:

    20 push-ups
    4-6 pull-ups (hands together)
    20 sit-ups
    4-6 pull-ups (hands shoulder-width)
    20 sit-ups
    4-6 pull-ups (hands wide)
    20 sit-ups
    4-6 chin-ups (wrists together)
    20 sit-ups
    4-6 chin-ups (wrists shoulder-width)
    20 sit-ups
    4-6 chin-ups (wrists wide)
    20 dips
    No rest between exercises.

    The strength technique with training pull-ups/chin-ups is this: Train the positive by raising the chin to the bar fast, and train the negative by going slow on the way down (just count to 3). Wrap your thumbs around the bar(not just placed ontop) and get a solid grip with your palms.
    When this becomes routine (every other day should take up to 3 months), simply double the numbers of the routine.
    A more advanced set is the 7-7-7. If you want to try it, I can tell you about it later. Just start on this first one.

  6. #6
    Quote Originally Posted by Destructo
    OK. No. Lifting weights WILL NOT help you do more pull-ups. The ONLY way to get stronger here is to do them. Trust me on this- lifting weights to simulate pull-ups, dips, push-ups, handstand push-ups, etc. will only help you on the level of therapy- almost a total waste of time if you can even get through 5 pull-ups.
    Pull-ups, dips, push-ups, handstand push-ups, etc. are excellent exercises that can build a perfect muscular core and amazing strength while at the same time maintaining flexibility with their range of movement.
    A low level boys' gymnastics team begins their warm-ups with something like this:

    20 push-ups
    4-6 pull-ups (hands together)
    20 sit-ups
    4-6 pull-ups (hands shoulder-width)
    20 sit-ups
    4-6 pull-ups (hands wide)
    20 sit-ups
    4-6 chin-ups (wrists together)
    20 sit-ups
    4-6 chin-ups (wrists shoulder-width)
    20 sit-ups
    4-6 chin-ups (wrists wide)
    20 dips
    No rest between exercises.

    The strength technique with training pull-ups/chin-ups is this: Train the positive by raising the chin to the bar fast, and train the negative by going slow on the way down (just count to 3). Wrap your thumbs around the bar(not just placed ontop) and get a solid grip with your palms.
    When this becomes routine (every other day should take up to 3 months), simply double the numbers of the routine.
    A more advanced set is the 7-7-7. If you want to try it, I can tell you about it later. Just start on this first one.
    how many reps/sets should I do or should I just do it to fatigue? I can do about 8 pull ups with good form.

  7. #7
    Join Date
    Mar 2004
    Location
    USA
    Posts
    3,762
    do good back/bi workouts and you'll see that you become better @ pullups. I haven't done pullups in a long time (last time I could remember I did about 15) and I did them about a month ago, got over 23 but didn't keep going cause I was just messing around.

    I find chinups much easier than wide pushups, I can probably do lots of chins.

    I think lat pulls would really help get your # up for chins. you can actually do lat pulls with an underhand grip

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