Help- I can't do a single pull-up

wejo, it just takes effort. Every time that you are going for one of your hourly naps, try to do one pullup. Every time that you want to reach for the remote, try to do one pullup. Eventually, you will be able to do one pullup. You didn't start with misspelling three letter words; you had to work your way down from misspelling six letter words and five letter words. Now, you are an expert at screwing up the short words. Start from the basics. Forget about that born on third base and think that you hit a triple. You need to learn how to hold the bat first.

I think I figured this out. I was able to do some pull ups when I was a little kid. The problem it seems is my arm strength hasn't increased (probably actually went down w/ aging) but my weight is well adult weight now. I gained very little weight since my college days. So I am trying to probably pull up 50 more lbs using same puny arms.

I've barely broken 14 - but I couldn't do 2 14:03s back to back.

When I was in peak shape for every event, ranging from the 800 to the 3k and to the 10k, I couldn't do a pull up. I was built like the stereotypical Kenyan or other East African twig - like 5'10 but 120 pounds

wejo before you do a pullup let's see if your alleged twin bro rojo can do one.

It would be interesting if you were faster than him but he were stronger than you. It would help disprove the genotypic fate theory too.

Related question - how can I do more in a row?

This year I have been slowly increasing my daily pull ups, at 55 every day now with no reps plan. Pretty much always do 8 at a time, sometimes 9, rarely 10, and that hasn't changed in a month. What should I change to get in the 12-15 range?

I am 5'-9" <150 pounds so no significant weight to lose, 42 years old so I don't expect to build much on my t-rex arms.

Add weighted days. Even if just an extra 10-15lbs. Then go back to reps at bodyweight and you'll start to increase your max reps in a set. I usually alternate.

5'9" 148-149

3/19 33,25,22,20. 3x16

3/22 weighted: 47lb- 6,5 37lb- 7,7,7. 20lb vest- 15,15 15, 12. Total 89

3/25 planned- 35, 28,25, 22. 4x16- total 174

Etc. There will be some time trial days and tempo stuff like sets of 20 at a certain pace with timed rest intervals. Pullups are strict, full lockout.

Good luck- you can easily get to 20.

Try doing inverted push-ups, like this:

Respectfully, eff weights. You're doing calis to get away from that crap, lugging around equipment-- it's absurd. Might as well go back to the gym ugh ugh and compare sweaty balls in the locker room.

You can build your endurance on the bars by doing holds-- knock your reps down to 6-7, say, but hold at the top 5 seconds, hold held below bar 5 seconds, all kinds of variants.

But you absolutely do NOT need to do weighted anything unless you want to "get big," which isn't our goal.

Once you hit 15, it's time to start thinking about muscle ups, which you'll notice very few "weighted" dudes ever talk about.

Adding weight is a good idea.

I've heard good things about the Armstrong pull-up program, but haven't tried it myself:

armstrongpullupprogram.com

The Armstrong Workout - Armstrong Pullup Program

Jump to Day 1 First…do you have a pullup bar? If you want to easily challenge yourself daily–get that piece of gear! If you need an easier start, try our Beginners workout here. If your pullups have plateaued, try the Advance...

Open link

ROFLMAO!!!

Best LR post of all-time!!😂😂😂😂😂😂

But why, Ringo, why? If all one cares about is max pull ups I suppose but instead of weights-- which one rarely has in parks or playgrounds anyway-- get serious on your dips, pull up variations, push ups etc.

Looking towards weights to get good at calisthenics is, as General Sherman said, and John Wooden echoed, "ass-backwards."

Guarantee will work - for either your first - or getting your "total" higher. Here's the theory then I'll work back to zero reps now

you do 4 "sets" - max on each with a full 5 minute rest (you aren't doing a work out so you want full rest for effort - think a sprinter workout)

3 days a week

each workout you do 1 more rep (or more) of the 4 set total then the prior workout for example if you do 3/3/2/0= 8 reps - next time you do 9 reps. If you can't get 9 you do a 5th set.

full extention on bottom - no bounce

Now when at zero - you must pull as hard as you can for as long as you can- THAT is what is going to make you stronger - its the miss, not the makes that cause the stress / recovery / stronger cycle - (note if you can do pullups - the last set "miss" should be as long and hard as you can put also)

You will get that first one faster then "assisted" reps, then you will quickly start having success -

My experience when I was late 50's - I was doing crossfit regularly but pull ups were aweful - the 8 rep example above was me - in 6 weeks worked up to 13/13/12/11=49 - my son was an 8th grader - needed to pass a fitness test to run on HS XC team - zero reps - 5 weeks hit 8 reps

It will work much better then you can imagine - don't talk yourself out of the 5 min rest between sets - key. GL

Yes, absolutely do weighted. I'm a runner and my Bmi is rather slight, you won't get big and no one is talking about doing crazy heavy weights for mass building.
They can be integrated in or on separate days. It helped me get to 50 strict bodyweight.
Comment from Armstrong program:
For what it’s worth, I used a weighted beginner program to progress past 21 pullups.
I bought a dip belt and a 45lb plate and did exactly the same routine as the beginner armstrong workout, but weighted, and I quickly broke out of my plateau.

Interestingly, I am a similar weight (though about 15 years younger) - I can do 5 "classic" pull-ups (wrists facing away from body) or 8 parallel grip pull-ups, but I can't do a single cable lat pull-down at 115.

I tried this morning. I pulled until my body lifted off of the seat and I was held in place by the knee supports, and then I was maxed out.

Granted, 115 is slightly more than my bodyweight (my choices were 85 pounds or 115, so I went with 115 as a test), but I was surprised that I couldn't do even one lat pulldown at that weight, given that I can do 5 chin-ups at my bodyweight of 108.

All of the above is in support of amkelly's points that there are some similarities between pull-ups and lat pill-downs, and some differences. Part of the difference may be that I sometimes kip doing a pull-up, but I can't do that with a lat pull-down.

Go to the gym. Get stronger.

Specific to the pullup: Inverted Rows, Lat Pulldowns, DB Rows, Barbell Rows, Bicep Curls, Straight Arm Pulldown

Alan

I don’t think they’ll surpass me professionally, but that’s a good goal

The first plate needs to be bigger, not smaller, to offset the benefit of the bar. Another reason it won’t translate is that lat pull down machines allow you to exert upward force with your thighs against the thing under which your legs go. Without that assistance, pulling down weight is equivalent to pulling yourself up (ignoring minor effects of body angle and arm width differences).

Thanks for the advice everyone.

1) I will go the negative route. About to head out there now and see what happens. Seems to require no equipment.

2) People who say to use a chair. I just stand on the chair and gradually take my weight off it by pulling up?

3) No way I could teach myself to dunk at nearly 50 could I? Couldn't dunk in my "prime"

4) I'm not really overweight. Legit 6'1" And I bet I weight 175? Used to race somehow at like under 150 but my tells me to bulk up not lose weight.