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Post by joeaverage on Dec 7, 2003 21:36:50 GMT -5
what to do if you can't do a pull-up. You will work the muscle in both the positive and the negative. one set will consist of grabbing the bar and pulling as hard as you can, (positive) even if it's only an inch. You will then stand on the end of a bench, hop up so that your chin is even with the bar and come down as slow as you can, (negative) doing 3. rest and repeat for two more sets. As you strengthen you will increase the number of negatives to 5. You will also find that you will start to pull yourself higher and higher. Now, once you can do 3 strong sets of 1 pull and 5 negatives you will then add weight to the negative. Do your pull, then get a belt with a chain and add a 25 pound plate and then do your negatives dropping back to 3 reps. This will build tremendous strength. You should be able to do several body weight reps within 2-3 months regardless of size. Once you can do 5 bodyweight reps add a 10 pound plate to your pull-ups. I do my pull-ups on days 5&10. Each workout I alternate between 50, 70 and 90 pound weighted pull-ups. You will be surprised how quickly the average guy can achieve this strength. There is no reason in the world why any guy can't do a pull-up! (unless it's a good medical reason)
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