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Pull up gain tips?

im weak asf when it comes to pull ups

Shanss1
Shanss1 g Carolus Mansner
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2018
Posted

Hi!

 

Any tips for getting more gains with pull ups? I am currently trying to do at home pull ups by just hopping on the bar and keeping myself there as long as possible and after reaching the end, I take approximately 15 second break and go again for 3 sets, 3 days a week. But I am still unable to pull myself even once from bottom. My goal is to reach atleast 10 reps by next year. Any tips welcome ðŸ’ª 

Also im on my 7th or 8th week on the home program (lost count), currently lost 8 kilos and going down steady (88kg -> 80kg). Unfortunately im getting tattoo this sunday so i need to tune it down for week or so after.

 

Also if interested what i eat daily, I eat approximately 170-180 grams of protein and reaching 1600-1700 calories. 

BuffMetalhead
BuffMetalhead g Renen Tripp
12 Post(s)
12 Post(s) Gender: Male Goal: Gain Muscle Date Joined: July 7, 2018
Posted
Good job bro!, Keep going!, Do some easier variations of pull ups, Pulls ups with a small chair, Put your feet on it, But try not to use the legs too much, And you will surely be able to do it then, Or, if you have a dip bar nearby, Grab one side of it with both hands, get under it, Put your legs in a comfortable (but not too easy) position and pull yourself up, Thats how I started, Good luck man!
Adawg38
Adawg38 g Aaron Henry
563 Post(s)
563 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: Shanss1

Hi!

 

Any tips for getting more gains with pull ups? I am currently trying to do at home pull ups by just hopping on the bar and keeping myself there as long as possible and after reaching the end, I take approximately 15 second break and go again for 3 sets, 3 days a week. But I am still unable to pull myself even once from bottom. My goal is to reach atleast 10 reps by next year. Any tips welcome ðŸ’ª 

Also im on my 7th or 8th week on the home program (lost count), currently lost 8 kilos and going down steady (88kg -> 80kg). Unfortunately im getting tattoo this sunday so i need to tune it down for week or so after.

 

Also if interested what i eat daily, I eat approximately 170-180 grams of protein and reaching 1600-1700 calories. 

When you pull yourself up on that bar instead of holding it slowly lower yourself each rep. Also if you can get one of those resistance bands you can use it to give you a little assistance untill your stronger and can just do them on your own.

 

 

I have been training coming up on 6 years and have made some great gainz. I've done a lot of trial and error on myself as well as learned from others and through research online. I've come along way in strength and size since I've started. I will continue to learn and make myself better each day. MS Athlete/Super Hermanite BEING CHALLENGED IN LIFE IS INEVITABLE, BEING DEFEATED IS OPTIONAL.
Shanss1
Shanss1 g Carolus Mansner
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2018
Posted

Cheers, i'll try all these.

 

Well I don't have resistance bands yet atleast.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: Shanss1

Hi!

 

Any tips for getting more gains with pull ups? I am currently trying to do at home pull ups by just hopping on the bar and keeping myself there as long as possible and after reaching the end, I take approximately 15 second break and go again for 3 sets, 3 days a week. But I am still unable to pull myself even once from bottom. My goal is to reach atleast 10 reps by next year. Any tips welcome ðŸ’ª 

Also im on my 7th or 8th week on the home program (lost count), currently lost 8 kilos and going down steady (88kg -> 80kg). Unfortunately im getting tattoo this sunday so i need to tune it down for week or so after.

 

Also if interested what i eat daily, I eat approximately 170-180 grams of protein and reaching 1600-1700 calories. 

I agree with the suggestions from @BuffMetalhead and @Adawg38. Doing jumping negatives, where you jump to the top position and then lower yourself down (controlled) will help you get stronger and build back muscle to be able to work towards doing full pull-ups.

 

And if you are going to do static holds, instead of holding yourself at the top, just sit in a dead-hang position for as long as you can. If you have some dumbbells, hold one between your legs for added resistance to make it tougher. If you can't add the weight yet, that will be a good future progression.

 

Check out these two videos as well...

 

 

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