Body-weight Exercises FAQ: Click Here First

[Mehdi]

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10 Ways To Get Stronger at Pull-ups Fast


What's The Difference Between a Pull-ups and Chin-ups?

• Pull-ups: palm facing away. Harder than Chin-ups, work your back more.
• Chin-ups: palm facing you. Easier than Pull-ups and work your biceps more.

I lack the strength to do Pull-ups/Chin-ups. Can I substitute with the Lat Pull-down or Assisted Pull-up Machine to build strength?
No. Machines balance the weight for you and force you into fixed movement patterns. The strength you build on machines doesn't carry over to free weights/body-weight exercises like Pull-ups & Chin-ups. Try one of these solutions and you'll be able to do 1-3 reps within your first 4 weeks of StrongLifts 5x5.

• Ask someone for help. Have him grab you by your side and help you on the way up. Make sure you do most of the work yourself.
• Use momentum. Use hip drive on the way up, like Jesse Marunde in this video. Notice he does 21 pull-ups at 310lbs body-weight. It's all about strength, body-weight is irrelevant.
• Jump up and do negatives only. Slowly lowering yourself and jumping up on each rep. Expect lots of soreness using this method.
• Use bands. Attach a resistance band to your pull-up bar and loop it around your knee, like in this video. I have & recommend iron woody bands. They're cheap & quality and sell an assisted pull-up package.
• Try 'greasing the groove'. Get a doorway pull-up bar and do one Pull-up or Chin-up every time you pass the bar.
• Do Chin-ups only. Chin-ups are easier than Pull-ups. Stick with Chin-ups. Once you can do 5 reps of Chin-ups, alternate between Chin-ups & Pull-ups again.
• Do multiple sets of low reps. Do 10x1 Pull-ups with as much rest between sets as you need. Once you can do 10x1 Pull-ups, do 10x2 Pull-ups. Again: take as much rest as you need to get 2 reps on all 10 sets. Once you got that 10x3 Pull-ups. Take enough rest to get all 3 reps. When you can do 10x5 Pull-ups, switch back to 3xF, you should be able to do almost 10 Pull-ups on your 1st set.

I recommend you start with Chin-ups. If you're a big guy, use resistance band. Else do multiple sets of low reps, starting with 10x1 Chin-ups 3x per week. Once you can do that, 10x2. Then 10x3. Once you can do 10x5 Chin-ups, switch to 3xF alternating between Chin-ups & Pull-ups. Done. Then you can start adding weight using a belt and do 3x5.


What’s the difference between doing Pull-ups & Chin-ups using a resistance band and an Assisted Pull-up Machine?
The resistance band only helps you in the bottom position, not much in the top part. The resistance band forces you to do all the work in the top of the movement. The Assisted Pull-up Machine helps you from start to finish.


I lack the strength to do Inverted Rows.
Lack of strength usually means you can't touch the bar with your chest. Solutions:

• Put your feet flat on the floor and push from your heels on the way up. Make sure you use your upper-back muscles as much as you can.
• Once you can do 10 reps like that on your 1st set, move to straight legs, heels on the floor.
• When that gets easy you can do them with your feet on a box, straight legs.
• Then you can start adding weight: wear a rucksack with plates in it or wrap chains around your body.

I lack the strength to do Push-ups.
Solutions:

• Do kneeling Push-ups. Knees on the floor and do Push-ups. Make sure you use your upper-body most, not your hips.
• Once you can do 10 good reps using your upper-body most, switch from kneeling Push-ups to regular Push-ups, with straight legs.
• Keep doing the Bench Press & Overhead Press in the meanwhile, it will build strength for Push-ups.
• Once you can do 15 push-ups: get a resistance band and do 3 sets of 5 against bands. Or wrap chains around body, or use rucksack with weight in (wear it on your upper-back, not lower back).

I Lack The Strength To Do Dips. Should I Use The Assisted Dip Machine?
Do Quarter or Half Dips, lowering yourself for 1/8 or 1/4 or 1/2 of the movement. Go deeper as you get stronger. Stay away from machines, strength built on machines doesn't transfer to free weights/body-weight exercises.