This topic has been archived, and won't accept reply postings.
Any advice on building up strength on a pull up/chin up bar? I currently can do the grand total of ONE overhand pull up so no suggestions suitable for burly blokes who can pull up on one finger.
I have some ideas from the internet on exercises to do but any additional exercises - not necessarily just pull ups - would be very helpful.
Any of you ladies who regularly use a pull up bar - how frequently do you exercise, for how long, what kind of level of strength are you at (not sure how to gauge this though) and how long did it take you to get there?
Thanks all in advance.
I have some ideas from the internet on exercises to do but any additional exercises - not necessarily just pull ups - would be very helpful.
Any of you ladies who regularly use a pull up bar - how frequently do you exercise, for how long, what kind of level of strength are you at (not sure how to gauge this though) and how long did it take you to get there?
Thanks all in advance.
In reply to Ava Adore:
How about starting off doing press-ups and when you are strong enough progress to the Pull-up bar?
How about starting off doing press-ups and when you are strong enough progress to the Pull-up bar?
In reply to Ava Adore:
Place chair near pull-up bar, place feet on chair, do pull-ups. Move the chair further away if it is too easy.
Don't forget to take your feet off the chair before letting go of the bar.
Failing that a pulley and a counterweight to take some weight off?
Place chair near pull-up bar, place feet on chair, do pull-ups. Move the chair further away if it is too easy.
Don't forget to take your feet off the chair before letting go of the bar.
Failing that a pulley and a counterweight to take some weight off?
In reply to Ava Adore:
Use a stool and bend at the knees then cut down the legs a little each week until you are hanging completely off the ground.
Use a stool and bend at the knees then cut down the legs a little each week until you are hanging completely off the ground.
In reply to Ava Adore:
When I had a pull up bar in the garage (and could be arsed to be used it) I used a bike inner tube as a bungee/stirrup for when I was knackered
When I had a pull up bar in the garage (and could be arsed to be used it) I used a bike inner tube as a bungee/stirrup for when I was knackered
In reply to The Lemming:
I'd really rather like to use the pull up bar though. It was suggested that I do...erm...underhand pull ups (whatever the opposite of "overhand" is! The easier version, anyway) for a while to build up strength. I can probably do 2-3 of those at the moment.
I'd really rather like to use the pull up bar though. It was suggested that I do...erm...underhand pull ups (whatever the opposite of "overhand" is! The easier version, anyway) for a while to build up strength. I can probably do 2-3 of those at the moment.
In reply to 999thAndy:
Mine's been put up between the kitchen and the utility area. As a woman, I do of course spend all my time there.
Seriously, yes, I have been looking at ways of setting up some kind of assistance system.
Mine's been put up between the kitchen and the utility area. As a woman, I do of course spend all my time there.
Seriously, yes, I have been looking at ways of setting up some kind of assistance system.
In reply to Ava Adore:
Everybody has to walk before they can run.
Or you could go down the route of building up muscle mass faster than your tendons and ligaments can develop and end up with tendinitis.
Everybody has to walk before they can run.
Or you could go down the route of building up muscle mass faster than your tendons and ligaments can develop and end up with tendinitis.
In reply to The Lemming:
Wise words. I am very aware of this though as I do suffer with pulled tendons from time to time.
Wise words. I am very aware of this though as I do suffer with pulled tendons from time to time.
In reply to Ava Adore:
Have you considered trading in the poss-tub for a top loader?
> (In reply to 999thAndy)
>
> Mine's been put up between the kitchen and the utility area. As a woman, I do of course spend all my time there.
>
> Seriously, yes, I have been looking at ways of setting up some kind of assistance system.
>
> Mine's been put up between the kitchen and the utility area. As a woman, I do of course spend all my time there.
>
> Seriously, yes, I have been looking at ways of setting up some kind of assistance system.
Have you considered trading in the poss-tub for a top loader?
In reply to Ava Adore: When I first got my chin up bar I could only do 1. I can now on a good day do about 7/8. Which has taken me sometime to get to but im just continuing to build on it. so there is hope.
I just found climbing improved this indoors and out and setting yourself goals and pacing yourself and over time you will improve. I do mine with my palms facing forwards (overhand) and again found it so hard to start but just pulled with all my strength to do the 2nd and once I new I could do it just kept practicing and it will get easier.
Underhands are easier but either you do will still improve strength. Although still find it so annoying when my boyfriend can just blast out about 15. Not fair lol.
Have fun
I just found climbing improved this indoors and out and setting yourself goals and pacing yourself and over time you will improve. I do mine with my palms facing forwards (overhand) and again found it so hard to start but just pulled with all my strength to do the 2nd and once I new I could do it just kept practicing and it will get easier.
Underhands are easier but either you do will still improve strength. Although still find it so annoying when my boyfriend can just blast out about 15. Not fair lol.
Have fun
In reply to Ava Adore:
Noticed you can already do one, but there are some helpful tips in this guide, and exercises for developing further.
http://nerdfitness.com/blog/2011/04/25/do-a-pull-up/
Noticed you can already do one, but there are some helpful tips in this guide, and exercises for developing further.
http://nerdfitness.com/blog/2011/04/25/do-a-pull-up/
In reply to Ava Adore: Being able to do one gives you more options than none - although you can take measure to take weight off as others have said.
I'd say just up the frequency. Walk past your bar and do a pullup. Next time you walk past do another and so on. Add it up and you might have done 15 pull ups that day. Won't be long before you realise you can in fact do two at once. Then do two every time you walk past.....
At three is a good time to do pyramids... get on the bar and do a pull up, brief rest two pull ups, brief rest three, rest, two, rest, one. you might be only able to do three pull ups but you just did a set of nine without much hassle....
Just keep going at it basically.
I'd say just up the frequency. Walk past your bar and do a pullup. Next time you walk past do another and so on. Add it up and you might have done 15 pull ups that day. Won't be long before you realise you can in fact do two at once. Then do two every time you walk past.....
At three is a good time to do pyramids... get on the bar and do a pull up, brief rest two pull ups, brief rest three, rest, two, rest, one. you might be only able to do three pull ups but you just did a set of nine without much hassle....
Just keep going at it basically.
In reply to DynamoCL:
a few tips to get started
* This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull up. If you’re truly serious about completing a pull up, start by getting your diet under control.
> (In reply to Ava Adore)
>
> Noticed you can already do one, but there are some helpful tips in this guide, and exercises for developing further.
>
> http://nerdfitness.com/blog/2011/04/25/do-a-pull-up/
>
> Noticed you can already do one, but there are some helpful tips in this guide, and exercises for developing further.
>
> http://nerdfitness.com/blog/2011/04/25/do-a-pull-up/
a few tips to get started
* This should hopefully be obvious, but the more you weigh, the more you have to lift in order to complete a pull up. If you’re truly serious about completing a pull up, start by getting your diet under control.
In reply to Ava Adore:
Some really helpful stuff on this thread so far, folks. Thanks. Much appreciated.
Some really helpful stuff on this thread so far, folks. Thanks. Much appreciated.
In reply to Ava Adore:
don't worry about doing loads. It's a bit like how people get put off running because the first time out they're knackered in 5 mins.
Start off just putting more and more weight on your arms by slumping while holding the bar (so you're legs are taking most of the weight). Get to the point where you can hang and do dead hangs - to start even a few secs will be painful. Start doing a few pull ups with only a small dip - don't worry about full arm pull ups.
Repeat often. If you do one and hang a few seconds 5 times a day you'll probably be able to do 3 within a few days. Do short 'sessions' every time you go under the bar rather than saying "right, pull up session time!" and making it hard to motivate yourself to.
I say all this because it worked for me, though annoyingly realised I've gone from 10 long arm door frame/fingertip pull ups to maybe 2-3 painful short bar pull ups in a few months! MUST GET ON THE BAR AGAIN! (and bloody climbing more!)
don't worry about doing loads. It's a bit like how people get put off running because the first time out they're knackered in 5 mins.
Start off just putting more and more weight on your arms by slumping while holding the bar (so you're legs are taking most of the weight). Get to the point where you can hang and do dead hangs - to start even a few secs will be painful. Start doing a few pull ups with only a small dip - don't worry about full arm pull ups.
Repeat often. If you do one and hang a few seconds 5 times a day you'll probably be able to do 3 within a few days. Do short 'sessions' every time you go under the bar rather than saying "right, pull up session time!" and making it hard to motivate yourself to.
I say all this because it worked for me, though annoyingly realised I've gone from 10 long arm door frame/fingertip pull ups to maybe 2-3 painful short bar pull ups in a few months! MUST GET ON THE BAR AGAIN! (and bloody climbing more!)
In reply to NorthernGrit: Yeah good points here.
Forgot to add that bit saying that every time you walk past your chin up bar do a pull up, works wonders.
Forgot to add that bit saying that every time you walk past your chin up bar do a pull up, works wonders.
In reply to Helnorris:
I do it the other way round - every time I go past my pull-up bar I do a chin-up.
> (In reply to NorthernGrit) Yeah good points here.
>
> Forgot to add that bit saying that every time you walk past your chin up bar do a pull up, works wonders.
>
> Forgot to add that bit saying that every time you walk past your chin up bar do a pull up, works wonders.
I do it the other way round - every time I go past my pull-up bar I do a chin-up.
In reply to Ava Adore: Oh crap, Ava is going to have stronger arms, best not be rude in future
In reply to Ava Adore: Howabout doing PLANKS too, help core strength and are easier to start with compared to pull ups.
Nick
Nick
In reply to Scarab9:
Yep, me too! Thanks, chick. Good suggestions.
It's also a question of timing, I realise. For example, Coach Parsons gave me an exercise to do involving squats. After just 3 minutes my thighs were on fire and still ache two days later (although, to be fair, part of the aches may well be because I'm still not 100% well). If I were running at the moment, I'd be really struggling! So I realise that an exercise like that needs to be done AFTER I come home from a run. So I'm not knackering myself for that.
> (In reply to Ava Adore)
>
(and bloody climbing more!)>
Yep, me too! Thanks, chick. Good suggestions.
It's also a question of timing, I realise. For example, Coach Parsons gave me an exercise to do involving squats. After just 3 minutes my thighs were on fire and still ache two days later (although, to be fair, part of the aches may well be because I'm still not 100% well). If I were running at the moment, I'd be really struggling! So I realise that an exercise like that needs to be done AFTER I come home from a run. So I'm not knackering myself for that.
In reply to Scott_vzr:
Thanks, I understand what you mean and I will do exercises other than on the pull up bar but it's exercises for the pull up bar that I'm after.
Thanks, I understand what you mean and I will do exercises other than on the pull up bar but it's exercises for the pull up bar that I'm after.
In reply to Ava Adore:
First gentle 10 minutes on it this morning - a mixture of made-up exercises and ones from here/t'interweb. Feels good.
First gentle 10 minutes on it this morning - a mixture of made-up exercises and ones from here/t'interweb. Feels good.
In reply to Ava Adore:
To build strength you need to be doing sets of 3-6 repetitions where you are genuinely completely failing due to lack of strength on the last rep (ie not mental failure or pump, but you simply cannot pull any more). Each rep is one pullup. In your case we need to lower your body weight so that you can manage the desired reps, beginning with three sets of three reps, building up to three to four sets of six reps.
There are two ways of doing this, one is to have a second person lift you just enough by the hips so that you can perform the set. The other is to run a pulley off the bar. Stick an old harness on and connect it via a cord to a set of weights run through the pulley. The weights pull you up and make you lighter. By varying the weight you can get it so that you are failing at the required number of reps. Some people stand in long loops of bungee cord hung off the bar for the same effect but I prefer the exact and adjustable nature of the weights. If you don't have weights use water containers, I'm currently using two 5 litre water screenwash bottles. 1 litre of water weighs 1kg. Yep the water containers are annoying and bash you in the knees.
Think about varying your training to include weight assisted lock offs, frenchies, high low pull ups, typewriters.
Lock off and high low pull ups in particular are a bit more specific to climbing than just pull ups.
I hope you don't think I'm pointing out the obvious but you really need to warm up for this or you're going to get injured. At least 10 - 15 mins building up to hard cardio running or on a bike or something, and something to get the arms going. I personally run and do some circuits push ups and sports massage to get things ready.
When you get to the point that you can do three sets of six reps lower the weight and start again. Eventually you'll be adding weight on.
If you build this into your training about once a week, allow at least a day for rest, and don't try to boulder hard or climb hard during the rest period or you'll just set yourself back. Eric Horst's Training for Climbing is a good book on the whole topic of training. Very useful.
There's more if you want, on how to fit strength training in with other types of training and climbing etc.....
Enjoy!
To build strength you need to be doing sets of 3-6 repetitions where you are genuinely completely failing due to lack of strength on the last rep (ie not mental failure or pump, but you simply cannot pull any more). Each rep is one pullup. In your case we need to lower your body weight so that you can manage the desired reps, beginning with three sets of three reps, building up to three to four sets of six reps.
There are two ways of doing this, one is to have a second person lift you just enough by the hips so that you can perform the set. The other is to run a pulley off the bar. Stick an old harness on and connect it via a cord to a set of weights run through the pulley. The weights pull you up and make you lighter. By varying the weight you can get it so that you are failing at the required number of reps. Some people stand in long loops of bungee cord hung off the bar for the same effect but I prefer the exact and adjustable nature of the weights. If you don't have weights use water containers, I'm currently using two 5 litre water screenwash bottles. 1 litre of water weighs 1kg. Yep the water containers are annoying and bash you in the knees.
Think about varying your training to include weight assisted lock offs, frenchies, high low pull ups, typewriters.
Lock off and high low pull ups in particular are a bit more specific to climbing than just pull ups.
I hope you don't think I'm pointing out the obvious but you really need to warm up for this or you're going to get injured. At least 10 - 15 mins building up to hard cardio running or on a bike or something, and something to get the arms going. I personally run and do some circuits push ups and sports massage to get things ready.
When you get to the point that you can do three sets of six reps lower the weight and start again. Eventually you'll be adding weight on.
If you build this into your training about once a week, allow at least a day for rest, and don't try to boulder hard or climb hard during the rest period or you'll just set yourself back. Eric Horst's Training for Climbing is a good book on the whole topic of training. Very useful.
There's more if you want, on how to fit strength training in with other types of training and climbing etc.....
Enjoy!
> How about starting off doing press-ups and when you are strong enough progress to the Pull-up bar?
this is either ironic, or possibly just really, really bad advice.
stick to overhand pull ups, they are more specific to most climbing (unless you do a lot of undercutting)
You could try slow lowers from a fully locked postion to (almost) straight arms.
'feet on' pullups are good advice, and nicely specific, especially if you can put them on some thing that's dificult to keep your feet on, thus training body tension at the same time.
In reply to greenroom:
Thanks for all that advice. Are you able to explain what frenchies, high low pull ups and typewriters are?
I run 3 times a week and current plan is to use the pull up bar each time after running (as I did this morning).
Thanks for all that advice. Are you able to explain what frenchies, high low pull ups and typewriters are?
I run 3 times a week and current plan is to use the pull up bar each time after running (as I did this morning).
In reply to Toby Dunn:
Interesting. In this morning's session, I had a wooden chair a foot or so away from the doorway, put my feet on the back so that my legs were ALMOST out straight. And pulled up "half way" like that. (I'm probably not explaining very well!) But I thought that was a bad thing that it was difficult to keep my feet on the chair but maybe you're right - the body tension needed to keep steady is probably of benefit.
Interesting. In this morning's session, I had a wooden chair a foot or so away from the doorway, put my feet on the back so that my legs were ALMOST out straight. And pulled up "half way" like that. (I'm probably not explaining very well!) But I thought that was a bad thing that it was difficult to keep my feet on the chair but maybe you're right - the body tension needed to keep steady is probably of benefit.
In reply to Ava Adore:
I have some bungee cord that stand on. I can vary the length for more or less assistance.
I am in the same boat as you only being able to do one pull up.
I am also trying to better my press ups and other core strength to see if that will help.
I have some bungee cord that stand on. I can vary the length for more or less assistance.
I am in the same boat as you only being able to do one pull up.
I am also trying to better my press ups and other core strength to see if that will help.
In reply to Ava Adore:
Ditch the pull up bar and get one of these: -
http://www.amazon.co.uk/Pipedream-Fantasy-Door-Swing-Fetish/dp/B001KZ9US2
Fits in a doorway like your pull up bar, gets you fit and is a lot more fun!
Ditch the pull up bar and get one of these: -
http://www.amazon.co.uk/Pipedream-Fantasy-Door-Swing-Fetish/dp/B001KZ9US2
Fits in a doorway like your pull up bar, gets you fit and is a lot more fun!
In reply to Ava Adore:
Forgive me for asking but why do you want to do more chin ups? If its to help with climbing then your better off just climbing - or so I've read many times. Lots of "pro's" cant do single arm pull ups yet can climb 8a etc.
Forgive me for asking but why do you want to do more chin ups? If its to help with climbing then your better off just climbing - or so I've read many times. Lots of "pro's" cant do single arm pull ups yet can climb 8a etc.
In reply to Ava Adore:
You're assuming I don't already have one...
The product hasn't yet had a customer review. Any chance you could do the honours...
You're assuming I don't already have one...
The product hasn't yet had a customer review. Any chance you could do the honours...
In reply to Ava Adore:
From one 'one pull up girl' to another,
I use a bar (or the jugs on a finger board) for:
dead hangs for hand strength, and as my physio has set me these.
assisted pull ups, with toes on chair or similar. If strong enough remove toes from chair to lower, but only if you can do it in control.
Leg and knee raises- works core muscle strength, enabling you to keep your feet on the wall and maximise their use when things get steep- far more helpful than pull ups.
From one 'one pull up girl' to another,
I use a bar (or the jugs on a finger board) for:
dead hangs for hand strength, and as my physio has set me these.
assisted pull ups, with toes on chair or similar. If strong enough remove toes from chair to lower, but only if you can do it in control.
Leg and knee raises- works core muscle strength, enabling you to keep your feet on the wall and maximise their use when things get steep- far more helpful than pull ups.
In reply to Ava Adore:
Sorry for the late reply, had a stock take at work.
Frenchies are a power endurance pull up exercise. You pull up like normal, and lock off in the high position for say 3 to 5 seconds. Then you lower steadily down, and pull up to a 90 degree lock for 3-5 secs, then lower down and pull up to 120 degree lock for 3-5 secs. This is one repetition, then you start again. For power endurance you are aiming to carry out a set of repetitions that causes us to fail at about 1 or 2 minutes total, the point at which the body begins to be unable to process energy anaerobically anymore, and moves over to aerobic . If you were doing five second locks and aiming at failure at 1 minute then that would mean 3 frenchies.
I wouldn't start doing them until you are much stronger, you'll just get injured. They are very unforgiving and you need lots of rest. You really need to be thoroughly warmed up. It's best to be able to do say 15 - 18 pull ups no problems at all before you move on to more advanced exercises like this or your system will just get damaged.
Hi lo pull ups are simpler. I larks foot two slings from my bar, 60cm and 120cm. You can knot them to suit you for exact length. You do your a similar pull up regime to the one I described above, but with one hand on the bar and one in the sling which more closely mimics a climbing position - how often do you move from hands of equal height? If you need to use weight assist as before then do so to get the number of reps right.
Typewriters are when you have a wide grip on the bar, then keep your hands in place, pull up, move your body across to one hand, hold, then move across to the other hand, then back to the middle and back down for 1 rep. I find this mimics a trad climbing scenario looking for gear and holds. Again adjust weight to get the exercise to get 3 sets of 3 reps and build to 3 or 4 sets of 6 reps then adjust weight.
Try it, it works. I went from 6c to 7b+ in three months. Get some dedicated coaching as well, try using video at the wall and take a laptop down for instant review and you'll be able to see the holes in your technique and your physical weaknesses. Use a dedicated programme to work on these and you'll improve no end.
Check out these books:
Neumann can be picked up well cheap second hand, and I used to have the older version of Horst which was useful.
http://www.amazon.co.uk/Performance-Rock-Climbing-Dale-Goddard/dp/081172219...
http://www.amazon.co.uk/Training-Climbing-Falcon-Guides-Climb/dp/0762746920...
Let us know how you get on?
Frith
Sorry for the late reply, had a stock take at work.
Frenchies are a power endurance pull up exercise. You pull up like normal, and lock off in the high position for say 3 to 5 seconds. Then you lower steadily down, and pull up to a 90 degree lock for 3-5 secs, then lower down and pull up to 120 degree lock for 3-5 secs. This is one repetition, then you start again. For power endurance you are aiming to carry out a set of repetitions that causes us to fail at about 1 or 2 minutes total, the point at which the body begins to be unable to process energy anaerobically anymore, and moves over to aerobic . If you were doing five second locks and aiming at failure at 1 minute then that would mean 3 frenchies.
I wouldn't start doing them until you are much stronger, you'll just get injured. They are very unforgiving and you need lots of rest. You really need to be thoroughly warmed up. It's best to be able to do say 15 - 18 pull ups no problems at all before you move on to more advanced exercises like this or your system will just get damaged.
Hi lo pull ups are simpler. I larks foot two slings from my bar, 60cm and 120cm. You can knot them to suit you for exact length. You do your a similar pull up regime to the one I described above, but with one hand on the bar and one in the sling which more closely mimics a climbing position - how often do you move from hands of equal height? If you need to use weight assist as before then do so to get the number of reps right.
Typewriters are when you have a wide grip on the bar, then keep your hands in place, pull up, move your body across to one hand, hold, then move across to the other hand, then back to the middle and back down for 1 rep. I find this mimics a trad climbing scenario looking for gear and holds. Again adjust weight to get the exercise to get 3 sets of 3 reps and build to 3 or 4 sets of 6 reps then adjust weight.
Try it, it works. I went from 6c to 7b+ in three months. Get some dedicated coaching as well, try using video at the wall and take a laptop down for instant review and you'll be able to see the holes in your technique and your physical weaknesses. Use a dedicated programme to work on these and you'll improve no end.
Check out these books:
Neumann can be picked up well cheap second hand, and I used to have the older version of Horst which was useful.
http://www.amazon.co.uk/Performance-Rock-Climbing-Dale-Goddard/dp/081172219...
http://www.amazon.co.uk/Training-Climbing-Falcon-Guides-Climb/dp/0762746920...
Let us know how you get on?
Frith
In reply to jules699:
I don't get enough opportunities to get out/in climbing at the moment and want to build my strength back up to a point where I don't feel like a nine stone weakling when I do climb regularly
> (In reply to Ava Adore)
>
> Forgive me for asking but why do you want to do more chin ups? If its to help with climbing then your better off just climbing
>
> Forgive me for asking but why do you want to do more chin ups? If its to help with climbing then your better off just climbing
I don't get enough opportunities to get out/in climbing at the moment and want to build my strength back up to a point where I don't feel like a nine stone weakling when I do climb regularly
In reply to greenroom:
Thanks for taking the trouble to do such a detailed reply - really helpful. Am printing out to keep for when I start to get stronger.
Thanks for taking the trouble to do such a detailed reply - really helpful. Am printing out to keep for when I start to get stronger.
In reply to Ava Adore:
try some 'commando' pullups: one palm towards you, one away, kinda half chin half pull up.
lots of people find chins easier apparently, because they use bits of the body more recruitable.
this lets you work on your pull up form a bit whilst you take some of the load off with the chin up.
as it goes, my wife had these recommended as a good bust toning exercise.
cant say for her, but my cleavage is certainly coming along since doing them
try some 'commando' pullups: one palm towards you, one away, kinda half chin half pull up.
lots of people find chins easier apparently, because they use bits of the body more recruitable.
this lets you work on your pull up form a bit whilst you take some of the load off with the chin up.
as it goes, my wife had these recommended as a good bust toning exercise.
cant say for her, but my cleavage is certainly coming along since doing them
In reply to greenroom:> Frenchies are a power endurance pull up exercise. You pull up like normal, and lock off in the high position for say 3 to 5 seconds. Then you lower steadily down, and pull up to a 90 degree lock for 3-5 secs, then lower down and pull up to 120 degree lock for 3-5 secs. This is one repetition, then you start again.
Frenchies/french pull-ups are from hanging pull to 90deg then hold then to full lock and hold back to 90 degrees and hold then to hanging = 1 french pull-up
What you are describing sounds like a cross between a french pull-up and an "encore".
Frenchies/french pull-ups are from hanging pull to 90deg then hold then to full lock and hold back to 90 degrees and hold then to hanging = 1 french pull-up
What you are describing sounds like a cross between a french pull-up and an "encore".
In reply to Ava Adore:
A year ago I could barely manage one pull up and managed up to V3, now can do a whopping 3-4 pull ups (as a set and can now do about 4-5 sets) and have progressed to V5/V6 (outdoors).
I did dedicated sessions once a week with assisted pull ups - found the chair method worked best for me as well as once weekly sessions at the bouldering/route wall where I climbed overhangs with big handholds and medium-poor footholds.
No scientific basis but its worked for me although am pleased with rate of progress in one year.
A year ago I could barely manage one pull up and managed up to V3, now can do a whopping 3-4 pull ups (as a set and can now do about 4-5 sets) and have progressed to V5/V6 (outdoors).
I did dedicated sessions once a week with assisted pull ups - found the chair method worked best for me as well as once weekly sessions at the bouldering/route wall where I climbed overhangs with big handholds and medium-poor footholds.
No scientific basis but its worked for me although am pleased with rate of progress in one year.
In reply to Ava Adore: Sorry, female!! Haha, I often get asked that...;oP
In reply to Ava Adore: What rapidly improves strength for all types of climbing is simply a dead arm hang. Basically, just hold on with two hands until you physically can't hold on any longer... Then hold on for an extra few seconds
30 second rest and then do it again. Your forearms are pumped out of your mind by the time you have done it 2-3 times.
30 second rest and then do it again. Your forearms are pumped out of your mind by the time you have done it 2-3 times.
In reply to Ava Adore: Instead of a chair use a large size Swiss ball. You can allow your legs to roll over it as you make the pull up movement.
In reply to Ava Adore: Lots of good stuff (and others), but I haven't seen mentioned the idea of slowly lowering as an easier option to develop the muscles used in lifting. i.e. climb onto something (or be lifted up) into a curled arm possition, then slowly lower to a straight arm.
In reply to Ava Adore: Well done you
In reply to shark:
Really?
My memory of horsts description of them is from straight arms pull fully up and lock for 5, then down to straight arms, then up to full lock, down to 90 and hold for 5, then down to straight arms, up to full lock, then down to 120 degrees and hold for 5... That sounds like more movement than yours, if I read you right, and may explain why I can barely do 2 most times I've tried!
Oh, and I disagree with whoever said you should be able to do 15 pullups before trying them- if that were the case I'd never be able to do them at all!
Really?
My memory of horsts description of them is from straight arms pull fully up and lock for 5, then down to straight arms, then up to full lock, down to 90 and hold for 5, then down to straight arms, up to full lock, then down to 120 degrees and hold for 5... That sounds like more movement than yours, if I read you right, and may explain why I can barely do 2 most times I've tried!
Oh, and I disagree with whoever said you should be able to do 15 pullups before trying them- if that were the case I'd never be able to do them at all!
In reply to waterbaby:
My goal is to be able to do 5 consecutively. I think that might take a little more time
My goal is to be able to do 5 consecutively. I think that might take a little more time
In reply to Ava Adore: my aim is to do 10 so I'd better pull my finger out too
In reply to Ava Adore:
I used to do loads, until I got elbow tendonitis..... and shoulder problems. I would go carefully.
I don't bother with pull-ups now but do lat pull downs in the gym which is almost as good training wise and seems less harsh on the joints.
I used to do loads, until I got elbow tendonitis..... and shoulder problems. I would go carefully.
I don't bother with pull-ups now but do lat pull downs in the gym which is almost as good training wise and seems less harsh on the joints.
In reply to JonC:
Thanks John. I've also had elbow problems in the past so yes, I'm fearful of doing too much too soon. I generally do a 10 minute session after I've been for a run so I'm nice and warmed up when I start. I'm finding 10 minutes is ample for now.
Thanks John. I've also had elbow problems in the past so yes, I'm fearful of doing too much too soon. I generally do a 10 minute session after I've been for a run so I'm nice and warmed up when I start. I'm finding 10 minutes is ample for now.
In reply to JonC:
Me too, I have Golfer's elbow both sides and I find pull ups and chins aggravate it. I just want to be able to do more than one and half:-/
Me too, I have Golfer's elbow both sides and I find pull ups and chins aggravate it. I just want to be able to do more than one and half:-/
In reply to Ava Adore:
My gym (not that I go much) has a an assisited pull-up machine. You set the amount to be assisted and away you go - you look great doing 400 pull-ups with all but ikg taken off!. But serioulsy you can progressively reduce the assistance to zero and/or do more reps with some assitance.
My gym (not that I go much) has a an assisited pull-up machine. You set the amount to be assisted and away you go - you look great doing 400 pull-ups with all but ikg taken off!. But serioulsy you can progressively reduce the assistance to zero and/or do more reps with some assitance.
In reply to Ava Adore:
Wooo, go Ava! I found previously when trying to get up to a decent number Id get a bit depressed with not getting very far, so I had Arran rig a bungee cord system I can strap to myself and harness to, to do assisted pull ups. This has reminded me to get it out and try harder!!
> (In reply to Ava Adore)
>
> I can now do one pull up from standing
>
> I can now do one pull up from standing
Wooo, go Ava! I found previously when trying to get up to a decent number Id get a bit depressed with not getting very far, so I had Arran rig a bungee cord system I can strap to myself and harness to, to do assisted pull ups. This has reminded me to get it out and try harder!!
In reply to Anni:
That was suggested to me but I'm too lazy to get it all out each time. I use a box for assisted pull ups instead.
That was suggested to me but I'm too lazy to get it all out each time. I use a box for assisted pull ups instead.
In reply to JonC:
+1 (except I didn't even do 'loads', just some)
Ava: To make it a little more climbing specific so you work your fingers/forearms at the same time you can wrap the bar in finger tape to add a bit of friction, makes it easier to drag the bar with your fingertips (as opposed to gripping it in your palms).
That said, if you can already do one pull-up and your aim is simply to go back to climbing 'not weak' you're already there (I don't think I can do more than one), I'd suggest going back 'not weak' and 'not injured'.
The bar is useful for core exercises, leg raises and the like. Being able to get your feet back on mid problem then really load them up means you won't need joint busting pull-up strength
If you do want to assist pull-ups in a quantifiable way (as opposed to bungee, toes on chars etc) then the pulley and weight works but it's awkward to rig, you have to wear a belt, harness or stand in a sling. There's also the danger of crushed toes if you're using more than a couple of kilos of assist as I have to. An alternative is a simple see-saw with dumb-bell weights one end, toes the other. Move the weights or toes to vary the pivot point and amount of assist force.
jk
> I used to do loads, until I got elbow tendonitis..... and shoulder problems. I would go carefully.
+1 (except I didn't even do 'loads', just some)
Ava: To make it a little more climbing specific so you work your fingers/forearms at the same time you can wrap the bar in finger tape to add a bit of friction, makes it easier to drag the bar with your fingertips (as opposed to gripping it in your palms).
That said, if you can already do one pull-up and your aim is simply to go back to climbing 'not weak' you're already there (I don't think I can do more than one), I'd suggest going back 'not weak' and 'not injured'.
The bar is useful for core exercises, leg raises and the like. Being able to get your feet back on mid problem then really load them up means you won't need joint busting pull-up strength
If you do want to assist pull-ups in a quantifiable way (as opposed to bungee, toes on chars etc) then the pulley and weight works but it's awkward to rig, you have to wear a belt, harness or stand in a sling. There's also the danger of crushed toes if you're using more than a couple of kilos of assist as I have to. An alternative is a simple see-saw with dumb-bell weights one end, toes the other. Move the weights or toes to vary the pivot point and amount of assist force.
jk
In reply to Ava Adore:
I can also almost do the grand total of one pull up. I have my pull up bar between the kitchen and the living room and attempt one every time I walk past - based on the tea I consume that's a lot of walking past and attempting pull ups!
I have noticed a small improvements in my tiny excuse for arm muscles and a reduction in the bingo wings.
I can also almost do the grand total of one pull up. I have my pull up bar between the kitchen and the living room and attempt one every time I walk past - based on the tea I consume that's a lot of walking past and attempting pull ups!
I have noticed a small improvements in my tiny excuse for arm muscles and a reduction in the bingo wings.
In reply to Sparrowmonkey:
I'm definitely all in favour of having the pull up bar in an accessible (and warm) place
I'm definitely all in favour of having the pull up bar in an accessible (and warm) place
I haven't read all the other comments so I'm sorry if I'm repeating what someone else has said already.
I've done lots of gym work (not to train for climbing though) and i would suggest the best way to improve on bodyweight exercise where you cannot easily adjust the weight is to focus on the negative instead.
What i mean by that is next time you do a pull up lower yourself in the slowest strictest form you can... literally the longer the better.
You will quickly see an improvement in strength and find that two isn't a problem (trust me), do the first normally and then repeat the above for the second. If you find you can do one and a half but not two this system still works just lower yourself strictly and slowly from half way.
Continue this process until you can do about four or five and then do pyramid reps (I've definately seen someone mention this) with or without the slow negative, which ever you prefer.
As for frequency you will have to find what works best for you but a good start may be one day on, two off. Then one on, one off. Then two on, one off etc.. Gradualy increasing the intensity over a period of weeks. Ultimately the key is to listen to your own body, if you need to rest then rest, if your feeling strong get stuck in.
I'm not sure how useful this will be for climbing, but thats up to you to decide and i'm certainly no expert.. i can say however that I'm confident this is the best way to improve at pull ups.
Good luck!
I've done lots of gym work (not to train for climbing though) and i would suggest the best way to improve on bodyweight exercise where you cannot easily adjust the weight is to focus on the negative instead.
What i mean by that is next time you do a pull up lower yourself in the slowest strictest form you can... literally the longer the better.
You will quickly see an improvement in strength and find that two isn't a problem (trust me), do the first normally and then repeat the above for the second. If you find you can do one and a half but not two this system still works just lower yourself strictly and slowly from half way.
Continue this process until you can do about four or five and then do pyramid reps (I've definately seen someone mention this) with or without the slow negative, which ever you prefer.
As for frequency you will have to find what works best for you but a good start may be one day on, two off. Then one on, one off. Then two on, one off etc.. Gradualy increasing the intensity over a period of weeks. Ultimately the key is to listen to your own body, if you need to rest then rest, if your feeling strong get stuck in.
I'm not sure how useful this will be for climbing, but thats up to you to decide and i'm certainly no expert.. i can say however that I'm confident this is the best way to improve at pull ups.
Good luck!
This topic has been archived, and won't accept reply postings.
Loading Notifications...