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Exercises Movements, technique & proper execution

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Old 06-17-2012, 10:06 PM   #1
Dee Chan
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pull up help part 2

Ive been getting better at pull ups now. I can do about 3-4 dead hang pullup. i still consider myself a big guy. I weigh around 205. Now, how do i improve on that? my goal is to do around 10 from dead hang in a row.

Rows? weighed pullups? or keep on doing 3-4 but add a band afterward?
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Old 06-18-2012, 10:00 AM   #2
Phil Griffin
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Re: pull up help part 2

If you have all day access to a pullup bar or a playground, one option would be the Frequency Method that is outline in the GSLP manual. Basically, you do about 60% of your max multiple times per day, six days / week. So for you it would look like this:

week 1 - 2 reps, 6 times per day
week 2 - 2 reps, 7 times per day
week 3 - 3 reps, 6 times per day
week 4 - 3 reps, 7 times per day

I reduce the freqency on days I'm doing weighted pullups down to 2-3 sets.

The two keys to this method is keeping your reps down so the last pullup is always easy and doing it consistently. I'm on my 3rd week, did 6 pulls 6 times / day the first week, then 6 pullups 7 times per day last week, now I'm doing sets of 7. Even after 2 weeks, pullups feel totally different and easy. I started with a max dead hang of 10, I'm very confident I could hit 12-14 right now after only 2 weeks. Adding only one rep every two weeks seems slow, until you do the math - if I keep that up I'll be doing sets of 32 six or seven times per day in a year.....
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Old 06-18-2012, 12:29 PM   #3
Nik Nichols
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Re: pull up help part 2

You can also do the on the min workouts.

for you, I'd say do 1 rep on the min every min for 10 min. do that twice a week, then up it later. I do that weighted to sup my pull up strength. Plus they are reqally fun work outs.
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Old 06-20-2012, 02:41 PM   #4
Matt Rexin
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Re: pull up help part 2

Second the grease the groove method as outline above. Also vary your hand grip from narrow to wide as you can get a few more reps out generally when you come in closer.
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