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    Default How Fit Are You?

    Pull-ups are the ultimate test. They'll quickly tell you if your upper body is weak or if you're too fat. Suck at pull-ups? That's a wake-up call you should answer. Here's one way to do it. Twice per week, on non-consecutive days, do this simple workout:

    Set a countdown timer for 5 minutes. Do as many pull-ups as you can, in various styles using strict form, in that timeframe. Rest as needed, but remember, the clock is ticking. Write down the number of reps you get. Next time, try to beat that number.

    Guidelines & Tips

    Start your 5 minute workout with your weakest pull-up variation. For most people, that's a wide-grip pull-up with a pronated grip – palms facing away from you. As you begin to fatigue, bring the hands closer together. Once fatigued in that position, switch to a supinated grip chin-up – palms facing you. Finish with a neutral grip, palms facing one another, which is the strongest position for most lifters. Don't hit failure in the first 4 minutes. If you can normally do 10 pull-ups in a set, do 7 or 8. By the 4 minute mark, you may be doing singles. That's fine. Just rest, do one rep, rest again, do another rep, etc. Don't use straps. Don't forget to write down the number of total reps you get in 5 minutes. A few days later, do it again and try to beat that number. If you get 40 reps, try to hit 42 or so the next time around. If you're damn good at pull-ups and/or scrawny, add load with a dipping belt, a weighted vest, or by holding a dumbbell between your feet. Don't be surprised if your abs are sore the next day.
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    Default

    Good article. I love pull ups! Coming off a shoulder injury, so I can't do em at the moment, but it will be very soon. If I do pull ups at home, I keep a chair near by & put part of my weight on the chair after I have repped out as many pull ups as I can. At the gym, I hold at the top of the movement & shift weight from one arm to the other. I think I'll give this routine a try too
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    I suck at them but will be doing them weekly. Just want to change everything up and get lean and not worry so much about size.
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    i rather suck at it any more. i can pull out ten on good days. i put the bar in the rack so when i fatigue i put one foot on it and keep repping. next set, i use the other foot. my reps drop each set.
    i deal with old injuries, so that doesn't help. definitely hits a lot of muscles. got my lat machine kind of buried right now.
     

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    When I'm down around 257 I can get about 7 wides 5 hammered and 3 chinup in 5 minutes.
     

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    I do palms in and out as warm ups to shoulders/ and on chest days. I went a long time not being able to do them due to an injury and I hated it. For the longest I only did calisthenics at the house (pullsup/ push-ups and all that Jazz) so it really hurt my flow when I blew my arm out.


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    Pull ups are all about weight to strength ratio. I am strong for my weight when it comes to this movement............not sure I would say I am "super" fit. But this week I did wide grip pronate 6 pull ups with 45lbs and then dropped the weight from my feet and did 10 reps with my body weight only............I didn't feel that special!!

    Then again I cheated and used straps which I hadn't used for a month.
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    Quote Originally Posted by yellow snow View Post
    Pull ups are all about weight to strength ratio. I am strong for my weight when it comes to this movement............not sure I would say I am "super" fit. But this week I did wide grip pronate 6 pull ups with 45lbs and then dropped the weight from my feet and did 10 reps with my body weight only............I didn't feel that special!!

    Then again I cheated and used straps which I hadn't used for a month.
    Strapping on 45ís is impressive dude. I use 25ís and hit set of 10 to 12 reps. Doubt I can do 45ís.


    Mecca rep. PM me for wire App
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