theblackkeys' "Starting Strength" log

[theblackkeys]

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<u>Chinups:</u>
2, 2. I need to do these more often, like multiple times a day.


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Yeah, you could definitely do some kind of "grease the groove" but you still need to find a way to make it easier and do some more reps.

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I'm doing 2x8 of assisted pullups each workout.

[shemp]

Re pullups: Have you tried negatives?

[theblackkeys]

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Re pullups: Have you tried negatives?

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once. do you think that would help me more? I really want to be able to do a few bodyweight reps.

[Rootabager]

I may be in the minority here, but I think pull downs on a machine are better than assisted pullups(assuming it's one of those machines that you put you knees on and pull)

I never liked those assisted machines and thought they felt less natural than a pull down.

I would def try some negatives, and maybe like jump pull ups.

What about something like a flexed arm hang, then a negative.

[shemp]

I think pull downs don't transfer. I'm deeply skeptical of those "gravitron" machines as well-- but particularly of the way they are typically used. I suspect there would be more transfer if you tried to use as little assistance as required for 1-2 sets of 2-3 reps, rather than a lot of assistance for 2+ sets of 8+.

Btw, my understanding is right now you have a couple chins but no pull-ups, right?

I'd like to hear of your progress if you take a week off of the assisted pull-ups, and on your workout day make 1-3 attempts[**], hang for a bit[**], and then finish with 4-5 negatives.

[**] By "attempt", I mean get in position and begin the movement and when you begin to stick (maybe as little as a centimeter in), put in a second or two of effort, then quit. Don't continue to hang and grind and spend enormous energy at your sticking point. It may help to think of it more as a "miss" than "failing."

[**] With hangs, keep your shoulders active. You never try and get in a "rest" position with your shoulders at the bottom. This step is optional, but I'm incorporating it from Root's suggestions. The meat here is the negatives; they should be taxing, particularly the last couple reps.

[cbloom]

Yeah, you can also easily do "cheat reps" of pullups/chins by making an "attempt" like shemp describes and then adding a little hip rocking and leg movement to cheat up. I usually do that for my last few reps. If you're only getting 1-2 reps maybe you should just do 6 cheat reps instead.

[shemp]

If you have 1-2 pull-ups, do them (obv) to start rather than the abortive attempts.

I also wouldn't worry much about form/kipping/dead-hangs. If you want to stick with dead hangs, that is fine.

[theblackkeys]

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If you have 1-2 pull-ups, do them (obv) to start rather than the abortive attempts.

I also wouldn't worry much about form/kipping/dead-hangs. If you want to stick with dead hangs, that is fine.

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ok, thanks guys. very helpful. I had a feeling the bodyweight pullups were more effective anyway. So here's my plan:

Do as many sets of bodyweight chinups as possible, probably getting 1-2 reps each time. Let myself rest well between sets so I am not fatigued. If possible, do them a couple of times throughout the day. I will also try some pullups too, but I think they're a bit harder for me. I'll see.

Today I went to a kids soccer game and did some chinups.
2, 3, 2, 2, 3

I didn't go all the way down based on your suggestions.

[shemp]

I don't understand "didn't go all the way down."

If you don't have any pull-ups, I suggest you focus on them. Give it a week. You won't lose your chin-ups-- they tend to be a bit easier because of some additional bicep/delt recruitment.

[theblackkeys]

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I don't understand "didn't go all the way down."

If you don't have any pull-ups, I suggest you focus on them. Give it a week. You won't lose your chin-ups-- they tend to be a bit easier because of some additional bicep/delt recruitment.

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I meant I didn't do dead hang pullups each rep. Ok, will try that.