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developing pull ups

brent224 Posts: 29 Joined: 2004/12/02	2005/06/21, 07:16 AM hello, I was searching through the site to get an idea of the best way to develop pull ups, since as of right now i can only do barely 1. The 2 main suggestions i found were to do either negatives or partials. I was wondering if doing one of these is more beneficial than the other or if there is another technique i should use to increase my reps. Thanks a lot.
bropie Posts: 1,084 Joined: 2004/12/04	2005/06/21, 08:31 AM i would think negatives would be better, as they stress the full range of motion. you can also strengthen your lats with the lat pulldown machine. focus on lower reps (ie 6-8, even a bit lower) to develop more size and strength
London Posts: 176 Joined: 2003/01/10	2005/06/21, 11:58 AM Lat pull downs worked good for me, along with assisted pull ups using a chair (or the machine once I joined a gym worked great). I went from being able to barely do 1, to doing 14 within about 4 months. Military press for negatives may be a good option as well as dropping any excess body fat that is weighing you down ;)
bropie Posts: 1,084 Joined: 2004/12/04	2005/06/21, 01:18 PM i had a friend on the female varsity soccer team, and their coach taught them to first try hanging shrugs
kieas Posts: 41 Joined: 2005/05/19	2005/06/26, 08:20 AM ditto, its like theres a secret muscle required that I dont know about
London Posts: 176 Joined: 2003/01/10	2005/06/26, 09:39 AM i think it's the forearm ;)
kakaroto Posts: 893 Joined: 2002/05/09	2005/06/29, 05:17 PM for the poster, after you made all the pull-ups you do, try to do more in the negative way with a spot. (as BROPIE said). it might help you deveop your strenght
esmuva06 Posts: 57 Joined: 2003/11/10	2005/07/04, 11:52 AM i had the same problem until my junior year of high school. i used an assisted machine, doing as many as i could to failure until i got to 50 reps total...no matter how many sets it took. the next time id go to 50 again, only use less assistance....until eventually you dont need any. i used the same principle when adding weight after i could do them unassisted. it worked great for me.
esmuva06 Posts: 57 Joined: 2003/11/10	2005/07/04, 11:53 AM oh and do them with the widest grip possible to better develop the lats... you can do the more close grip ones later in your workout...but if you do them wide you almost need to do them first because after your back is fried you can barely do any like that.
ifyouliketj Posts: 1 Joined: 2005/07/03	2005/07/04, 01:09 PM just do what i did. one week do 5 pull ups with a widened grip every day. the next do 10 every day. that works for me. -------------- to do anything less than your best is to sacrafice your gift.