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[whitewolf]

Its interesting- I have not been doing pull ups during my work outs (dont know why just skipped them) Other day I got on the bar and could not do many-
What are some good exersises to be able to pull up my opw weight-its 178.
I work out mostly for endurance.
Thanks -WW

[VicMackey]

You can try weight training exercises for your upper back and biceps as well as or grip exercises to work the forearms. These are the usual muscle groups that are involved in pullups. If your height is proportional to your weight, then it's just a deficiency in those muscle groups you need to work on. But if you are a little overweight, lose a few pounds as well as work those deficient muscle groups.
You can also try pullups utilizing half of your bodyweight as a start. Or use a pullup assisting machine if your gym, provided that you are a member, has one.

[whitewolf]

Vic- thanks- yes at the gym  where i teach they have a pull up assist maching- ill start using it-really appreciate the info-as for weight -i am ok there  just had 6 month physical and all is good- in fact doc said my resting heart beat is 50 per minurte-must be the endurance type training i do-but ill start on the machine- WW

[arnold]

I have pulled myself up to many a bar over the last 35 years or so. always managed to get a good seat and place my order.....

[whitewolf]

Hey Arnold- I got u beat- 45 years or so- so haha  oh that dont count when we got somebody to buy us some booze when we were underage- heheheh  WW

[whitewolf]

I useed the pull up maching today-put the weigt at 64% -and did 3 sets of 10 pull ups and 3 sets of 5 dips- tommprow ill move down to 60% and add i extra arm dip-then wait till wed and continue on-thanks again WW

[TLE]

WW- try static holds and negatives. Static holds- pull up as far as you can and hold as long as you can. Negatives- go to top postion and lower yourself slowly -at least 5 seconds- 5 or 6 x-you can do this 4 or 5 times a week

[rasdj]

"assisted" pullups. get a chair, bench etc.  move it away from bar about 1/2 your body length. place your feet on there and pullup. lower the height of chair, bench, etc.  kinda like doing wall pushups except its a pullup.  clear as mud?! out.

[VicMackey]

Its interesting- I have not been doing pull ups during my work outs (dont know why just skipped them) Other day I got on the bar and could not do many-
What are some good exersises to be able to pull up my opw weight-its 178.
I work out mostly for endurance.
Thanks -WW

You are 178? I am currently 183 and working toward getting back around 176. I was around 195 when I was a recruiter as it can take a lot out of me. Now that I am no longer doing that duty, I have been training with a vengeance. Just this morning, I am back to running 6 miles non-stop. Before that, all I can put out was 3-4 miles.

[whitewolf]

Vic-look at the exeersise I mentioned using dumb bells to stregthen arms-I have hard time running long distance- I can go on mat and roll and not get tired out quick but on the street i get winded sooner than i think i should- WW

[VicMackey]

You don't have to run long distances to develop endurance. You can, instead, do inteval sprints to develop explosive speed. I usually do them along with the run preferably on a hill. As for endurance, I rarely get winded on the mat, ring, or for the run. It's all in the breathing.

[whitewolf]

Vic-gotya thanks-i am going to put more effort into the running game- i might have to take a pt test soon- WW