Sunday, July 27, 2008
Less than one
I can't even do one chinup.I am starting at the bottom. Only one way to go!
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Pull ups are mostly about strength to weight ratio- I've had good results using the upper body portion of the "Navy Seal Workout"- its mostly just a super-set/pyramid of pullups, dips, and pushups.
Do these without breaks between the exercises, but do stop 30 seconds for water between sets:
Pull Ups/Dips/Push Ups
1/2/3
2/4/6
3/6/9
4/8/12
5/10/15
4/8/12
3/6/9
2/4/6
1/2/3
Start off weight assisted on the dips and pull-ups- if you're already in good shape, you should find the first four sets fairly easy, the middle one will take some effort, and the 4 down to 1 sets will kick your ass and take names.
After doing this 3 x a week for 8 weeks, you should probably be able to crank through 20 pullups on your own. When you find yourself adapting to the routine, add in another superset of 6/12/18 in the middle and/or back off the weight assist.
You'll find that you'll wind up with better breathing mechanics during your runs as a nice side-effect. It's not a "sexy" or trendy workout, but it really does work.
Do these without breaks between the exercises, but do stop 30 seconds for water between sets:
Pull Ups/Dips/Push Ups
1/2/3
2/4/6
3/6/9
4/8/12
5/10/15
4/8/12
3/6/9
2/4/6
1/2/3
Start off weight assisted on the dips and pull-ups- if you're already in good shape, you should find the first four sets fairly easy, the middle one will take some effort, and the 4 down to 1 sets will kick your ass and take names.
After doing this 3 x a week for 8 weeks, you should probably be able to crank through 20 pullups on your own. When you find yourself adapting to the routine, add in another superset of 6/12/18 in the middle and/or back off the weight assist.
You'll find that you'll wind up with better breathing mechanics during your runs as a nice side-effect. It's not a "sexy" or trendy workout, but it really does work.
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