I am a junior male.
Everyone on my xc team can do a lot of pull ups and I can't do any. How can I do one? I do push ups pretty regularly, not a bunch, just like 40 3 times a week..
Should I lower myself slowly and just do that a bunch? are there other ways to get the muscles to do a pull up?
Do other exercises like dumbbell rows and bicep curls to build strength until you are able to do a pull-up.
Have someone pull you up by your pvssy.
The lat pulldown machine
You might be lacking ab strength or simple muscle coordination as well
Lowering yourself slowly is a great regression. Using a lat pull down machine will not necessarily help. But I think the previous poster is correct that your abs might not be strong enough. An ab roller is a good exercise to prepare your abs for pull ups
Start with inverted rows. Also try pull-ups assisted with a band wrapped around the bar and your ankle.
Alan
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Pushups and pullups are different muscles. I'd suggest that if you want to build muscles, buy a set of dumbbells and work out with them. If you just want to be able to do pull ups, work on curls
You need the right juice.
You need some incentive. Go to bear country and incite one to chase you. Leap up and grasp a tree branch and pull yourself up. Simple.
You may substitute a pit bull and a bar of some sort if you live in the city.
I used to not be able to do even one pull up a year ago. I slowly worked my way up and now can do like 10 in a row (still trying to improve). I started by just hanging on to the bar and holding myself up for a few seconds with my chin above the bar. I also did pull ups with a foot on a chair to make them easier. Start with these easier versions and you can work your way up.
helpmepullup wrote:
I am a junior male.
Everyone on my xc team can do a lot of pull ups and I can't do any. How can I do one? I do push ups pretty regularly, not a bunch, just like 40 3 times a week..
Should I lower myself slowly and just do that a bunch? are there other ways to get the muscles to do a pull up?
Can you do a chin-up? If so, do chin-ups. Negatives are also a good way to work up to, uh, positives. And reverse barbell curls will help to build the necessary forearm strength.
Do some of each regularly, and you'll be able to work up to doing a pull-up.
You have some options.
1. Start with a low bar/high bench. Position yourself with your chin above the bar, step off the bench, lower yourself slowly, step back on the bench, position yourself again and repeat.
2. Use a thick resistance band. You loop the band around the bar, put your foot in the bottom of the loop, and then do pull ups by using the band to offset part of your weight. You might start with three sets of 10 reps. If you can't do 10 reps, get a thicker resistance band to support more of your weight. If you can do a lot more than 10 reps, get a thinner band. Gradually work down until you are using no band at all.
3. Use a thick resistance band. Stretch it between the brackets that hold the barbell. Grip the bar, step off the bench onto the band, and sink down onto the band. Then, do your pull ups. You can make it easier by using two bands or by moving your feet farther apart on the band, which effectively increases the amount of weight the band offsets.
You could also do jumping pull-ups until you can do regular ones.
Alan
Runningart2004 wrote:
You could also do jumping pull-ups until you can do regular ones.
Alan
Yeah, stand on a box to start and slowly consistently do it every other day and do dumbbell curves and pulldowns. Have your dad work with ya.
Go get em, tlger.
Take up gym rock climbing as cross-training. Better overall for your strength and flexibility.
Full disclosure: at age 21 I could do 3 pullups in a set. Now, age 56, I can do 30 in a set (full grip) and 15 open-crimp fingertips. My running isn't what it used to be speed-wise, but honestly I don't care that much, I can still run up to 30 miles and I now have so much more.
Do assisted pull-ups.
I find "descending" or "reverse" pull-ups a great way to build strength for those who can do 0-3 pull-ups. Use a bench to climb up to the top, then slowly control descent. Sets of 6 are a good start. Try to be consistent in descending speed all the way until your elbows are at 180 degrees. Most people give up at 90 degrees, and never build the strength in the bottom part of the lift.
Like someone said the ab muscles are important in pull ups. I did 15 "slow motion" pull ups after my run this morning and felt like my abs fatigued first, because did a hard core workout yesterday. Someone who mentioned to do 30 pull ups in sets is a madman. Now I can do 3x15 with a minute recovery, a year ago only 3x10.
And the benefit of doing pull ups for running fast is?
0 & 0. You don't need pull ups man. Don't waste your time. It will slow you down. Too much muscle weight.