pullups help

Taiwanpolitics SG

wad do u guys meant by static hold in the 6 week pullup training programme ?

means hang on bar or must be like negatives eg chin over or near the bar postition .

if chin is over the bar means static hold is something like negative .

http://www.sgforums.com/?action=thread_display&thread_id=195849

Taiwanpolitics SG

does doing deadhangs help ?

Simon Dean SG

deadhangs help in grip.Best are weighted deadhangs.

Negative is the eccentric, the part where you lower yourself down

deadhangs= static hold.

Taiwanpolitics SG

headhang hold a few secs can le right ?

i realised i could hold a while in chin up position .

hehehehehehe

i tot static hold is u jump up , grab the bars ........

then remain ur chin over the bar position .....

then hang until u drop .

cos NS can use both grips mah .

i found out i can hang in chin up grip for sometime .

more emphasis on biceps .

Simon Dean SG

aiyo.. both are the same la Laughing

Taiwanpolitics SG

wad u suggest some1 to do if cant hang in a position where ur chin is above the bar .

hang on the bar first ?

after 1 week then try ?

Taiwanpolitics SG

act i go gym do assisted pullups better , my counterweight at 43 kg , can do a 10 reps .

i started from 50 kg

i am 65 kg .

65 minus 50 = 15

65 minus 43 = 22

maybe work for a few months then can do le .

this is better than lat .

lat pulldown is pull the weight to u , assisted is pull urself up .

the instructor said my bodyweight if train sure can do .

Simon Dean SG

asst pullups are sh*t.

They have a fixed plane of motion;stabilizer muscles not trained.

any many other stuff.

Go train the real thing.

Refer to the pullup stickie and ask marco_simone what you dont understand.

lpx88 SG

Do abs help in pull up?Izzit just me or i think that i need to use my abs for that final thrust to bring your head over the bar?

Simon Dean SG

Yesterday i did 3 sets of weighted pullups

5kg x 5
7.5kg x 5
10kg x 5

I felt so much more strain in my abs then 50-70 crunches.

Taiwanpolitics SG

abs do help !!!

stabiliser .

chin ups r compound exercises .

if assisted pullups does nt help , the gym instructor wont ask u to do .

it's nt i dowan follow the 6 week programme , its i cant do static hold .

all i can do is hang on the bar .

i can hang a 30 secs wthout dropping .

thats all .

if u want me to hang in a chin over the bar position or flexed arm hang , i cant .

purely hanging with my arms and head below bar , thats all i can do .

Simon Dean SG

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Simon Dean SG

So everyday,learn to do 5 sets of static holds 3 times daily.Hang there until your arms give way.Best if you have a bar at home,if not go to the fitness corner at your neighbourhood.By 2-3 weeks,you SHOULD be able to do 1 single chin up.

Once you can break that zero barrier,you are well on your way.Now,the program is such you do sets of 1 rep again for 3 times daily. Each time,you will do 8 sets of a single rep with 1-2 min break in between.So that's 24 chinups in a single day.

He is NOT asking you to go do one chin up and hang there.If so, he would NOT have mentioned.

" Once you can break the zero barrier." or

"By 2-3 weeks,you SHOULD be able to do 1 single chin up."

He is just asking you to hang yourself from the bar like those hollywood movies where the hero hangs himself to the helicopter legs.

and machines have little carryover to real life situations.

Marco_Simone SG

Just follow exactly what I prescribe in the program.

Dont ever do pull downs or assisted chin ups as substitute

lpx88 SG

Ok so abs do help quite abit in pull ups..so besides yr tips wad can i do to strengthen my abs?

Taiwanpolitics SG

hanging helps meh ?

hang there ....

hang until drop ?

Simon Dean SG

No hanging does not help, we just ask you to hang for fun. Rolling Eyes

Simon Dean SG

go youtube and type "optimumperformance" as one entire word.

Watch the clip from the user which mentions "eccentric abdominal bracing."

You can buy the strength bands from OPT(my mod)...

Taiwanpolitics SG

Well , never mind i am on 34 kg of resistance .

and 50 Kg of lat pulldown .

I am sure soon I can do 1 soon .

nvm lah , i just use my method .

ur method cant use seh .

cos i never exercise at all in my life u ask me to hang my chin over the bar is nt gonna work , rather go gymming .

Simon Dean SG

WE ARE NOT FKIN ASKING YOU TO PUT YOUR CHIN OVER THE MOTHERFKIN BAR LA.

you are fkin stubborn okay?

our method has been tested by others, you can ask the forumers here..from ZERO chin up they can do at least 3-4.