pull-ups question

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pull-ups question

Postby JP » Wed Jul 14, 2004 9:51 pm

When you do pull-ups or chins, do you go all the way down so that your arms "relax" and the tension disappears?

I find if i go rock bottom i have to yank myself up and usually end up failing after like 5 reps. If i keep the tension going, go all the way down exept for the last centimeter or so i can do more.

At the gym i see all kinds, many guys only go half way down.

But: which one is the right way to do them?
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Postby Pete » Wed Jul 14, 2004 10:02 pm

Don't relax at the bottom mate. Keep the muscles tight, but go as near to lockout as possible, but don't go slack as that can be bad for you. Also a lot of people give a "squeeze" of the lats at the top, but you can just go for reps if you prefer.
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Postby Oak » Wed Jul 14, 2004 11:15 pm

Yeah,

All the way down, but don't lock the elbows and all the way up too. Loads of people don't go the full way up with thier hands next to their chest on the supinated pull.

5 reps is great, well done (especially at 95kg). You'd just see my face going red if i attempted that weight :lol:

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Postby JP » Thu Jul 15, 2004 12:58 pm

i give a slight "squeeze" on top as well.

Difference is:

5 reps if i relax my arms totally in the bottom before starting another rep

9 reps (yesterdays new PB!) if i leave that crucial 1cm from the rock bottom and keep everything tight throughout the set.

Funny what kind of difference it makes...
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Postby Renecarol25 » Thu Jul 15, 2004 1:04 pm

I go down about half way between 90 degrees and all the way. That way I have plenty enough room to pull myself but I am able to keep the tension. I have to go down past 90 degrees though or else I feel as if I am cheating.
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Postby wannalift » Thu Jul 15, 2004 1:47 pm

joni,
9 reps = time to tie some weight onto you. every since i started adding weight, my lats don't know what hit em. and yes, leave the "dead hangs" to the military folk.
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Postby JO » Thu Jul 15, 2004 2:33 pm

I noticed I feel a lot stronger afterwards if I don't go totally slack. It's also less taxing on the ligaments & so forth.
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Postby funfetus » Thu Jul 15, 2004 2:41 pm

[quote="daviddenton"] and yes, leave the "dead hangs" to the military folk.


Damn. Well, I guess I can suddenly do more pullups. :)
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Postby V VII Hero » Fri Jul 16, 2004 2:14 am

i got almost all the way day, but i maintain tension and i dont lock my elbows
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Postby JP » Fri Jul 16, 2004 10:52 am

sounds like i've been doing it "wrong" for ages then!

DD, i'll start piling on the weight. Thing is, only last autumn i used to do 5 reps with 10kg. Ok, ok, i now weight about 5-7kg more than then, but still, i haven't progressed with my pull-ups - if anything, i've gone backwards. Thats why the attention now.

Not that i want huge wings or anything... :D
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Postby wannalift » Fri Jul 16, 2004 2:19 pm

i used to know the exact weightlifting definition of why you shouldn't go all the way down, but it escapes me know. i went nowhere for 3 months at bodyweight. i was stuck doing 32-34 in five sets. now i have been increasing the weight every session. i thought it would make me do more reps at bodyweight, but no, i'm just a low rep puller.
no progress, thats exactly why you should be tying weight onto you. don't worry about being heavier. i'm sure you're stronger now than before. do you're working sets at 5 and then try and 2.5 or 5 kilos for 3 or 4 reps on your last set. seriously though, you won't believe the difference on your lats with the weight.
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Postby J » Fri Jul 16, 2004 5:39 pm

I go all the way down and am usually very strong for my weight at chins. JP if you find you have very little strength at the very bottom, pullovers or tri pullovers will give you much, much more strength at that point enabling you to explode upwards. I've never had any ligament problems or anything from going all the way down. Nor does not going all the way down increase the number of reps I can do as I'm still quite strong in the bottom most position, despite not currently doing pullovers or tri pullovers. (In the past I had worked up to 135 pounds for 5 reps in tri pullovers but I think this can be a potentially dangerous exercise because of the extreme stretch it gives in the triceps, not that I've had any problem but Dorian Yates ripped his tricep this way.)

Right now I'm just doing some low intensity stuff with a 40 pound backpack and I like to hang with muscles relaxed inbetween each rep and get a good hard stretch. Doing low reps is just so much easier than high rep bodyweight stuff. And possibly it is more useful as maybe the stuff in the muscle that is less receptive to growth is failing first at higher reps.
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Postby JP » Fri Jul 16, 2004 5:58 pm

pull-ups with 40 pound load + your bodyweight of close to 220lbs = pretty damn good :D
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Postby Pete » Fri Jul 16, 2004 6:49 pm

Flipping heck, that fantastic pulling by anyones standard! emphryio are you sure you didn't have an accident at birth & your mother attached a pair of cranes to your shoulders instead of arms :lol:
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Postby josh » Sat Jul 17, 2004 6:08 pm

I'm still stuck on 6 reps with just my bodyweight (145lb) :P. I was wondering, does the circumference of the bar make much difference in the difficulty? I've been doing mine on an old heavy bag stand with a bar almost as round as an average plastic water bottle.
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