I’m too heavy and not strong enough to do more than a few standard pull-ups. Would it be a better option for me to do pull-downs instead?
Right now I’m using my Olympic bar at about 3’ off the mat to do full sets of Australian pull-ups, but I also have a squat cage with a pull-down attachment, and was wondering if it would be better for my progress to use it instead of doing a few sub-optimal bar pull-ups, or the easy Aussie style .
Loose excess weight.
Do more standard pull-ups, going for proper form. Even if you are doing sets of two, just add more sets. There is no substitute for pullups. Pull downs and all that is just a supplement to doing pull-ups, not a replacement for.
my pulldowns have helped with my pull-ups. whether I do close grip or wide grip, there is carry over between the 2
They are absolutely related, but as said pull-downs are not a substitute. A better way to get better at pull ups would be to do negatives (boost yourself up to the bar and then try to let yourself down as slowly as possible), and don’t give up. One day you will be able to do weighted pull-ups, thats when shit explodes (in a good way).
Horizontal pull-ups.
Low bar pull-ups with feet on a bench.
Probably one of the biggest problems with pull-downs is how much people cheat when doing them. But, I’d rather see someone doing negatives or pull-downs than machine assisted pull-ups. I can’t articulate why, but those assisted machines do something funky with your form.
Even if you’re doing a series of 1 rep repeats, you’ll benefit with pull-ups.
“Horizontal pull-ups” are the same thing as Australian, right?
Are the Low-bars the same, but with feet elevated? Do you have a link I can check out?
http://www.menshealth.com/powertraining/cms/publish/horizontal-pull-bi/Horizontal_Pullup.php
I cannot find an image of what I mean by the low bar. You’ll need the bar set higher than the horizontal pull-ups. You will assume a “normal” pull-up position but like you are seated. Feet will be on a bench of pile of plates to remove some of the weight of your lower body.
You still are moving your own body and have to balance. Bands help too.
As much as it pains me to even mention it, using resistance bands to assist cross fit style is also preferable to the weird pull up machine thing.
Nothing wrong with, ive seen me do it in the past. The red mini bands from elitefts work great.
Better than that kipping stupidity
Not “Horizontal pull-ups” but a row. Think bent row or cable row as that’s the motion it mimics. A good exercise but not a pull up and activating different muscles.
Frequency was the key for me, like abs…as opposed to overloading. I put a doorframe bar in my closet and would just hit 8-10 everytime I walked by. Morning before work, lunch, a couple times throughout evening. It was outside my daily gym routine. Before long I started getting 10-12, then 12-14… Now I can do a set of 20 wide grip which isn’t fancy but a leap from where I started. Just my experience with them.
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AKA Supine Row. Which will activate the latissimus dorsi, but its mainly going to activate the rhomboids, teres major, infraspinatus, post delts, etc…(upper back)
Straight bar pull downs hit the lats hard, as well as close grip pull downs, wide grip pull downs, etc.
If you are serious at all about weight lifting, I HIGHLY suggest buy a copy of “Strength Training Anatomy”- Frederic Delavier. Its awesome.
ooooh almost forgot about barbell pullovers (you can use an EZ bar too)…hits the pecs and lats (don’t use too much weight)
Aka “greasing the groove” ala Pavel Tsatsouline. It worked well for me when I plateaued on pull ups and dips.
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This is how I transitioned back into doing pull ups after some years of not doing them. Jump up to the full pull up position, hold for a few seconds, and then lower yourself slowly taking several seconds. After you build up to being able to do several of these, it won’t be long before you’re back into regular pull ups.
As a supplemental exercise I’ve had a lot a luck using banded pulldowns, both wide grip and close grip methods and focusing on a really tight contraction at the bottom. Just loop the band over the top of the rack and start in.
If you have access, try a pull-up machine with the little steps that you can just the amount of weight. Also, negatives: stand on a chair, put your chin over the bar, and very slowly let yourself go all the way down to a full hanging position.
All good answers. Keep body weight to an age/gender appropriate. If you think you stand to could lose some body weight, you probably need to. Do so. Use one one of the many free Smart phone applications like MyFitnessPal.com or Loseit.com, etc. This will help get you to stay structured, focused and compliant. In terms of strength to be able to execute the movements of a pull-up or chin-up, modify as you have been with a lowered bar as you described or use a Smith machine. With feet on floor out in front of you, body at a 45* angle and keep at it. Every other day staying consistent. Setting small attainable weekly goals of executing the plan and then a maximal test. Until you can execute a body weight a full range of motion complete pull up (palms out) and/or chin up (palms facing you). Consistency trumps all.
“Those who want something bad enough will find a way to get it. Those who don’t find excuses.”
Yes… do pull downs. Steadily increase the weight and before you know it, you’ll be a pull-up machine.
Source: I can pull double my body weight for 10 reps on a pull down machine and can do at least 50 pull ups (all the way up and down). Before using a pull down machine, I was maxing at around 20.
Agreed. If you’re using correct form for both pull-downs and pull-ups, being good at one should help with the other.