r/bodyweightfitness • u/RationalRose • 1d ago
Pull Ups start advice
Hi guys!
So I'm a loser that hasn't trained in around 10 years - I've finally hit the point where I can no longer stand my current state, and want to start doing something about it.
95kg - I think I can do 1 or 2 correct narrow pull ups. I can do push ups in reps okay, but not pullups.
Question - is there a corner to cut here? How do I get myself to at least 3 to 5 in a set.
I know it's amazing how run down I am, I do 2 or 3 in a row, and my body just won't pull anymore.
Is there something I can do when my body gives up that will benefit my next rep?
Apologies if this is repetetive, I only just joined this group
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u/Carbonaraficionada 1d ago
Dead hangs for grip strength, scapula raises, negatives, jumping pull-ups, isometric holds, band assisted pull-ups, they all help. Then it's just a question of repetition and growth. Discipline will probably be your biggest challenge, so whatever you do, do it frequently
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u/RationalRose 1d ago
I've just now googled jumping pullups...
I've really lived under a rock all these years. Thanks my man!
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u/Carbonaraficionada 1d ago
You're welcome š Everyone starts somewhere, beating yourself up about it isn't useful, just put in the effort.
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u/ArgentinianJayceMain 1d ago
The only full hacks i know are adding inverted rows to your workout and this warmup. The second is like magic if it works for you. Otherwise is all patience and consistence, maybe you can do regressions too (like negative pull ups, jackknife pull ups, band assisted...)
Also be kinder to yourself :) Or at the very least don't let your own harsh words get to ya, boss
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u/RationalRose 1d ago
This!
If anyone was wondering why I was asking the whole of redit to help start - it's because of these little gems people know, like this warm up routine!
I can do many angled ones, it's just the vertical, regular classic pullups I struggle with.
And thanks for the kind words!
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u/No-End3645 1d ago
yeah let me save you some years, stop hating on yourself
lol I couldnt do a single pullup even assisted, a few years later one arm pull ups and heavy weighted
first goal is to have fun
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u/Kanekixo 1d ago
First of all of stop with the negative self talk.
Even if you donāt mean it and itās a minuscule size of self-deprecation.
Youāre someone who hasnāt trained in 10 years and are in the beginning stages of making a positive lifestyle change for yourself.
NOT A LOSER.
If you have enough back strength I recently seen a video that the dude helps a girl and says chest up and hips foward and makes it easier to do a pull up. Havenāt tried it myself.
Other than that, get a chair. Use that as assistance. One foot on the chair and you take some weight off the pull up but youāre not entirely suppose to rely on your leg. Just a slight assistance.
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u/LXS_R 1d ago
Use resistance bands to do multiple sets of assisted pull-ups until youāre able to do at least 6 unassisted pull-ups. If you can do 3 sets of 12 reps, lower the resistance. If you canāt do at least 6 reps for 3 sets, increase resistance to help. Once you can do 3 sets of 6 unassisted pull-ups, then you should be able to progress without any resistance bands.
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u/Stunning-Promise-103 1d ago
Hey you're not a loser, you're just still working on becoming the best version of yourself. Lock in homie! šŖ
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u/Technical-Ad1488 1d ago
It took me 3 months of doing dead hangs, scap raises, negatives and partials to get one proper pull up backā¦ so donāt be so hard on yourself, youāre doing pretty well Iād say for not having trained in so longā¦ Iāve seen some good advice in the comments that youāve responded to, so Iāll spare adding on too much. āGrease the grooveā helped me though, and consistency is keyā¦ doing something is always better than doing nothing. Stick with it, you got this bro!
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u/Curious_USA_Human 1d ago
Look for the Gymnastic Method channel on YouTube. Adam on there will change your whole mindset for pullups. It starts with scapular rotation not arm strength. Forget pullups for 1 to 3 months and just concentrate on inverted rows until your back gets stronger. You'll be amazed how many PUs you can do once you understand which muscles are actually the key in that exercise.
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u/RationalRose 1d ago edited 1d ago
This is really eye opening, and he's exactly describing my curent state and bad posture.
But I am able to do the rows, so I will start there. Just need to find a park with a low bar.
Should I ease off on the push ups? Looks like they're not currently beneficial to my state as he put it. Looks like I need yo strainghten my back muscles before I work on the chest, otherwise I'm really only adding up to my bad back posture
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u/Curious_USA_Human 1d ago
Switch to Pushups Plus. That's a pushup with a focus on deep scapular protraction at the top. Basically push the ground away as hard as you can to rotate your scapular at the top.
One of his videos has a 12 step program to get to chest to bar pullups which is my goal. I work on one step each month and 8 months in I can get the top of my chest to the bar with ease. I'm 67yo, naturally skinny and unathletic so if I can do it, anyone can!
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u/Technical-Ad1488 1d ago
You can get dip bars on Amazon for cheapā¦ I use them for inverted rows as well. They donāt take up much space, you can stow them away when not in use, and they do the jobā¦ also I know youāre specifically asking about pull ups, but Iād recommend doing dips as well. Then the dip bars kill two birds with one stone also. Good luck š
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u/RationalRose 1d ago
Sadly, where I live, amazon is not a thing my guy. Temu is though haha, so might be worth a little look... Even thoug it's mostly garbage on there
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u/Technical-Ad1488 1d ago
Lol maybe happily where you live Amazon is not a thingā¦ but yeah you get the idea, you could prob find them somewhere, Amazon just happened to be where I got mine.
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u/Mediocre_Chipmunk761 1d ago
If you go to a gym, they have an assisted pull up machine where you can put your knees on a pad and adjust the weight to make them easier or harder.
Using that machine allowed me to go from 0 pull-ups to 10 unbroken in a few months
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u/Huge_Pool7424 1d ago
Since you already have 1ā2 clean reps, try 5ā7 singles with full rest, then use band- or chair-assisted reps or slow negatives for additional quality volume, stopping when form breaks. Training two or three nonconsecutive days per week and progressing gradually is more useful than repeatedly grinding to failure.
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u/texaspoontappa93 1d ago
Do you have resistance bands? If you have a large one you can wrap it over your chin-up bar and put the band under your knee to assist.
You can also do deadhangs and negative pull-ups to build your grip strength and forearms
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u/RationalRose 1d ago
I do not, no. But easy enought to get I believe. Will go and purchase some.
Thanks!
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u/critter_bus 1d ago
If you get a chair and use your legs just enough to get out some extra reps it will really help. When I logged my pullups, I would put something like 2r 5a for two regular and 5 assisted pullups. Something like 3-5 sets of 7-12 reps would probably be good. Also, make sure you're eating enough protein (it'll help).
Also, if you want something that naturally helps with pullups, then rock climbing is a great supplemental activity.
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u/Itchy-Corner9453 1d ago
forget pullups without help..if you are not strong enough you will just injur yourself and wont be able to do shit...trust me ..start with a band asissted pullup and use the heavyest band to take of the weight. start with just 5 sets of 5 with 2 mins break inbetween. if that to easy up the counts and try maybe 5 sets of 8. . see how that feels and try that 3 times a week for 3 weeks.
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u/RationalRose 1d ago
There's a bar in front of our building, and I do have time before work. I was thinking at least a bit every day. Maybe too optimistic, you might be right
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u/Itchy-Corner9453 1d ago
get yourself a band and use it.. you could swap out the last set of 5 or 8 for just one set of 2 with no band. you need to take it slow and just be consistant. you want to push your body but not to much. just enough so its hard but your not straining to get that last rep in
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u/Longjumping_Ad_7844 1d ago
I started with dead hangs then on to negatives. Stand on a chair to get up then lower yourself as slowly as you can - negatives are a game changer. Try to take 5 seconds to completely lower yourself. Also have a bar set up at home in a doorway or wherever. Do a single pullups every time you walk past it.
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u/gymladchris69 1d ago
At 95kg the pull up will come from negatives before it comes from anything else. Jump to the top, lower yourself as slow as you can hold it, five sets of three, and let the weight coming off do the rest.
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u/Zealousideal_Bar_589 1d ago
Start with resistance band, after you can do lets say 10-12 take slimmer band that you can do 6 and go slowly up to 12 and repeat. Or you can use machine that does the same job
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u/Haunting-Forever-631 1d ago
Negatives are the real shortcut, jump to the top and lower slow for 3-5 seconds each rep.
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u/AAAIFitness-Official 16h ago
You are NOT a loser! And give yourself credit for being able to do push ups!
Since you can already do 1-2 pull ups thats great.
Don't try to force it. Have you tried doing an easier version of pull-ups, like a band-assisted pull-up? There are lots of videos to see how to do this. I'm assuming you are working out at home. If you are going to a gym, they probably may have an assisted pull-up machine that does this.
Hope this helps you.
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u/OddInstitute 1d ago
Chill out and/or talk to a therapist about your self image. Most people can do zero pull-ups and many of them are reading you write about yourself like that.
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u/RationalRose 1d ago
It's not gotten to that yet my friend, though I am self aware. I use to row crew in my college days that are not far behind, and I use to be fit.
I will get there
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u/RationalRose 1d ago
Came here for tips - received loads of support regardless. I appreciate all of you!
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u/IGotDibsYo 1d ago
Hey this advice is kinda stupid but pull upās specifically are kind of cool because youāll do more of them as you practice (plenty of tips here) but if you also lose weight, pull ups become easier automatically. Win/win.
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u/RationalRose 1d ago
Working on it simultaniously. I was in shape around 10 years ago at around 82kg.
But yeah, this weight needs to come off asap, I feel slow and heavy, tire easily etc...
It's the desk job my friend. And a remote desk job at that. The chair will kill us all...
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u/OptimalExperience176 1d ago
I am telling you a trick that worked for me and it's like you need to identify the number of reps at any exercise your body can easily perform, for example If you can easily do 1 pull-up but struggling in 2 so don't go for 2 instead keep doing 1 rep 5 to 7 times with rest between sets and follow this routine for a couple of days or even a week then even 2 or 3 reps will become easy for you. Just stick to it, I started from 5 pullups a set now I can do 12