Need some pull-up advice

[nick1985]

For my PFT test I need to score a 225 or better to get accepted to OCS. The test is broken down into 3 parts, pull-ups, crunches, and a 3 mile run. The crunches are an easy 100 points, I was running about 14:40 for 3 miles in college (been slacking since I graduated in June, but 18 gets you 100), but pull-ups just are not my thing. I can only do about 4 of em, and at 5 points a piece I wouldnt hit 225. Right now ive started doing some arm curls, but Im trying to get some advice on the best way to improve this score. We have a bow-flex type home fitness machine at my house, if there is an excercice I could do on that to help.


Help me out ATOT lifters!

 

[rsd]

From my own experience, really the best thing to do is just keep doing regular pull ups. Give yourself a goal (e.g. do 50 total), and just do them no matter how many sets it takes you. After not too long I was doing them in 10-25 reps/set.

 

[FoBoT]

i thought this was about diapers for toddlers

 

[JEDI]

Originally posted by: rsd
From my own experience, really the best thing to do is just keep doing regular pull ups. Give yourself a goal (e.g. do 50 total), and just do them no matter how many sets it takes you. After not too long I was doing them in 10-25 reps/set.

how many could u do at the beginning?

And exactly how long did it take you to improve to 20 reps/set?

 

[HammerCurl]

Pushups, swimming, and pull ups will def. get you in good pull-up condition. If you can do the butterfly stroke you should try that.

And maybe try a supplement or 2 to build mass. Protein post work outs and before bedtime, I recommend ON (optimum nutrition) because its the best tasting. Also for faster recovery take L-glutamine post workout. And if you want mass go for creatine, but it sounds like your not asking to get more massive so skip the creatine if all you want is more pullups.

Also buy some forearm support to wrap around the bar, itll hang onto you and put less strain on your forearms so you'll be able to crank out more. Obviously you wont be able to use these but itll def. make your back stronger if your forearms give way before your back does.

My two cents, good luck.

Edited link

 

[SVT Cobra]

How about just do pull ups? Eventually they'll become more cardio than weight

 

[heathertre]

Originally posted by: FoBoT
i thought this was about diapers for toddlers

Haha...me too

Oops.

 

[nick1985]

Originally posted by: FoBoT
i thought this was about diapers for toddlers

lol...:beer:

 

[KingGheedora]

Originally posted by: JEDI

Originally posted by: rsd
From my own experience, really the best thing to do is just keep doing regular pull ups. Give yourself a goal (e.g. do 50 total), and just do them no matter how many sets it takes you. After not too long I was doing them in 10-25 reps/set.

how many could u do at the beginning?

And exactly how long did it take you to improve to 20 reps/set?

Yes, rsd, I'm interested in this info too.

 

[olds]

Make sure you're doing pull ups and not chin ups.

 

[ppdes]

Gyms usually have a pull up machine that lets you reduce your weight. Would let you practice more than 1x4 at least.

 

[crt1530]

Get one of these and start doing pull ups or chins every time you enter or leave your bedroom. Once you can get eight in a row, follow this program.

 

[crt1530]

Originally posted by: oldsmoboat
Make sure you're doing pull ups and not chin ups.

The Marine Corps PFT doesn't care about what grip you use as long as you start with a dead hang, finish with you chin over the bar and you don't kip/swing.

 

[Balt]

Originally posted by: crt1530

Originally posted by: oldsmoboat
Make sure you're doing pull ups and not chin ups.

The Marine Corps PFT doesn't care about what grip you use as long as you star with a dead hang, finish with you chin over the bar and you don't kip/swing.

OCS standards aren't always the same as regular PFT standards. I've never been to Marine OCS so I can't say for sure, but it's definitely something the OP should find out.

As for the OP's question. The closest thing to a pull-up on a bowflex would probably be a lat pulldown exercise. Really the best thing you can do to improve your pull ups is to actually do real pull ups.

 

[D22]

My personal best is 30...I got there by being low body fat and doing crap tons of pullups...nothing fancy.

 

[sponge008]

The secret to getting good at pull-ups is...doing pull-ups.

 

[rhatsaruck]

Originally posted by: crt1530
Get one of these and start doing pull ups or chins every time you enter or leave your bedroom. Once you can get eight in a row, follow this program.

Modify the program in one way: don't do it every day - do it every other day. Your muscles need time to rejuvenate, especially at the beginning when they are weak. This applies to exercises such as pushups, situps, and the like.

Check this article's Overtraining Syndrome section for more info on the need for rest.

 

[rsd]

Originally posted by: KingGheedora

Originally posted by: JEDI

Originally posted by: rsd
From my own experience, really the best thing to do is just keep doing regular pull ups. Give yourself a goal (e.g. do 50 total), and just do them no matter how many sets it takes you. After not too long I was doing them in 10-25 reps/set.

how many could u do at the beginning?

And exactly how long did it take you to improve to 20 reps/set?

Yes, rsd, I'm interested in this info too.

I think waaay back, I could do 5-8 per set maybe. So I was doing several sets. I mean near the end I"d only be doing 1-2 reps per set. And I would be stretching this over my entire time at the gym, I wouldn't just be at the pull-up bar doing all the sets at once. So basically just do a heck of a lot and eventually it gets easier.

 

[nick1985]

Woot got 7 today! And that was 3.5 miles into a 5 mile run. I stopped at a local grade school playground and found a swingset . I nearly got 8, and I probably could have if I did it fresh. Improved by 3 in just a couple days.

I started to do arm-curls while I watch TV. Every commercial break, do a few sets with each arm. :beer:

 

[JEDI]

Originally posted by: nick1985
Woot got 7 today! And that was 3.5 miles into a 5 mile run. I stopped at a local grade school playground and found a swingset . I nearly got 8, and I probably could have if I did it fresh. Improved by 3 in just a couple days.

I started to do arm-curls while I watch TV. Every commercial break, do a few sets with each arm. :beer:

wait.. u went from 4 to 7 chinups in a couple of days just by doing arm curls?!

that doesnt sound right... muscles need time to recover and build up, no?

 

[isekii]

Originally posted by: JEDI

Originally posted by: nick1985
Woot got 7 today! And that was 3.5 miles into a 5 mile run. I stopped at a local grade school playground and found a swingset . I nearly got 8, and I probably could have if I did it fresh. Improved by 3 in just a couple days.

I started to do arm-curls while I watch TV. Every commercial break, do a few sets with each arm. :beer:

wait.. u went from 4 to 7 chinups in a couple of days just by doing arm curls?!

that doesnt sound right... muscles need time to recover and build up, no?

Yea I call BS.
Chinups/PullUps are one of the more difficult things to do.

Chinups are actually easier since it uses your Biceps muscles. But even then... I call bs

 

[nick1985]

Originally posted by: isekii

Originally posted by: JEDI

Originally posted by: nick1985
Woot got 7 today! And that was 3.5 miles into a 5 mile run. I stopped at a local grade school playground and found a swingset . I nearly got 8, and I probably could have if I did it fresh. Improved by 3 in just a couple days.

I started to do arm-curls while I watch TV. Every commercial break, do a few sets with each arm. :beer:

wait.. u went from 4 to 7 chinups in a couple of days just by doing arm curls?!

that doesnt sound right... muscles need time to recover and build up, no?

Yea I call BS.
Chinups/PullUps are one of the more difficult things to do.

Chinups are actually easier since it uses your Biceps muscles. But even then... I call bs

Thats not all I have been doing. I started doing push-ups, lat-pull downs, and just general bench-pressing. What I think may have made me jump like that is I tried the under the bar grip instead of over. I think I get more power with that method.

 

[isekii]

Originally posted by: nick1985

Originally posted by: isekii

Originally posted by: JEDI

Originally posted by: nick1985
Woot got 7 today! And that was 3.5 miles into a 5 mile run. I stopped at a local grade school playground and found a swingset . I nearly got 8, and I probably could have if I did it fresh. Improved by 3 in just a couple days.

I started to do arm-curls while I watch TV. Every commercial break, do a few sets with each arm. :beer:

wait.. u went from 4 to 7 chinups in a couple of days just by doing arm curls?!

that doesnt sound right... muscles need time to recover and build up, no?

Yea I call BS.
Chinups/PullUps are one of the more difficult things to do.

Chinups are actually easier since it uses your Biceps muscles. But even then... I call bs

Thats not all I have been doing. I started doing push-ups, lat-pull downs, and just general bench-pressing. What I think may have made me jump like that is I tried the under the bar grip instead of over. I think I get more power with that method.

Well if you're doing the undergrip.. you're obviously using a different muscle group than doing the overgrip.

Does the test require you do it a certain way ? Doing it the undergrip is significantly easier.

 

[nick1985]

Originally posted by: isekii

Originally posted by: nick1985

Originally posted by: isekii

Originally posted by: JEDI

Originally posted by: nick1985
Woot got 7 today! And that was 3.5 miles into a 5 mile run. I stopped at a local grade school playground and found a swingset . I nearly got 8, and I probably could have if I did it fresh. Improved by 3 in just a couple days.

I started to do arm-curls while I watch TV. Every commercial break, do a few sets with each arm. :beer:

wait.. u went from 4 to 7 chinups in a couple of days just by doing arm curls?!

that doesnt sound right... muscles need time to recover and build up, no?

Yea I call BS.
Chinups/PullUps are one of the more difficult things to do.

Chinups are actually easier since it uses your Biceps muscles. But even then... I call bs

Thats not all I have been doing. I started doing push-ups, lat-pull downs, and just general bench-pressing. What I think may have made me jump like that is I tried the under the bar grip instead of over. I think I get more power with that method.

Well if you're doing the undergrip.. you're obviously using a different muscle group than doing the overgrip.

Does the test require you do it a certain way ? Doing it the undergrip is significantly easier.

I was only able to do 4 with over-grip and since that number blows a$$, I asked some marines what the required method is for the PFT, and I was informed that both methods are accepted. (anyone a Marine on here that can vouch for that???)

 

[isekii]

Originally posted by: nick1985

Originally posted by: isekii

Originally posted by: nick1985

Originally posted by: isekii

Originally posted by: JEDI

Originally posted by: nick1985
Woot got 7 today! And that was 3.5 miles into a 5 mile run. I stopped at a local grade school playground and found a swingset . I nearly got 8, and I probably could have if I did it fresh. Improved by 3 in just a couple days.

I started to do arm-curls while I watch TV. Every commercial break, do a few sets with each arm. :beer:

wait.. u went from 4 to 7 chinups in a couple of days just by doing arm curls?!

that doesnt sound right... muscles need time to recover and build up, no?

Yea I call BS.
Chinups/PullUps are one of the more difficult things to do.

Chinups are actually easier since it uses your Biceps muscles. But even then... I call bs

Thats not all I have been doing. I started doing push-ups, lat-pull downs, and just general bench-pressing. What I think may have made me jump like that is I tried the under the bar grip instead of over. I think I get more power with that method.

Well if you're doing the undergrip.. you're obviously using a different muscle group than doing the overgrip.

Does the test require you do it a certain way ? Doing it the undergrip is significantly easier.

I was only able to do 4 with over-grip and since that number blows a$$, I asked some marines what the required method is for the PFT, and I was informed that both methods are accepted. (anyone a Marine on here that can vouch for that???)

If you can do under grip great.. Do Bicep curls, Hammer Curls, and Chest Lat pull downs.

If overgrip. Do Hammers, Lat Pull Downs, Shoulders and Back.