Outdoor Agility Training : Outdoor Jungle Gym Pull Up Variation

[13andincrediblycut]

I do great with agility and accuracy. It must be genetic because some people have poor-coordination no matter how much they work out/train.

I am otherwise. lol XD

[chechengangsta1994]

yo i did 40 when i was 12 years old and can still do that much and i tell you that pull ups make you hit harder and faster,it's the best training if u do it right.

[IamHueGraves]

@chechengangsta1994 40 when you were twelve, so which is sadder that you lie, or that if you arent you took steroids, or maybe that you havent gained muscle since you were 12

[kctraceur]

Alrighty, a few things here:

Serratus anterior is not worked here. It's the exact opposite range of motion. The serratus pulls your scapula (shoulder blade) toward the rib cage, and in a pull up, you do the exact opposite.

Second: Go all the way down. Your elbows didn't lock out. No good.

Lats are the main movers here, along with help from the biceps and brachialis.

[fullbandosftw098]

lol u can only do 3 lol noob!

[timothyjesus]

crazy

[OwNZorZ]

Really, how funny would it be to see a black girl with long dreads and a full grey exercise suit exercising like this.

[yuslan]

great.the playground at my place is just similar..been doing the pull ups secretly when the kids not around.they might complain it to the police for playground abuse by adult..hehe

[wiliscool]

I probably wont get a response to this but im going to try anyways.

How many should i focus on doing?

[crazydammonkey]

the way i do it is until i cant do any more...then i do 1 more

[wiliscool]

Yea but how effective is that if you can only do like 5 or 6... Is there a way that i can build up strength for doing pull/chin ups without having to do such a short workout?

[kctraceur]

GTG (stands for grease the groove) is an effective way to build the amount of pullups you can do.

The idea is submaximal (meaning do NOT go to failure, stop 2-3 short of failure) reps, 5-6 sets SPREAD OUT throughout the day.

So if you can only do 5 or 6, it'd be like this:

After you wake up, do 3-4.

A few hours later, maybe during brunch or lunch, do 3-4 more. When you get home, do 3-4. Before dinner, do 3-4. And then 3-4 more before you go to sleep.

You won't see much muscle gain, because it's

[kctraceur]

a CNS (central nervous system) based exercise routine. You'll see amazing increases in the amount you do, but probably not a lot of muscle growth.

Enjoy.

[wiliscool]

ok what if i can barely do 1?

[kctraceur]

Negatives.

Jump to the top of the pull, and try to go as slowly as possible on the way down.

Do this frequently until you can get just one.

Then just do that one a lot. As much as possible.

Until you get two. And so on.

Good luck.

[IommiVai]

start in chin over bar position and slowly lower your body. repeating this with minimum break of around ten seconds will increase your strength so you can do multiple chin-ups/pull-ups easier w/ proper form.

[ebateru]

If you can barely do 1 pull up, try some jump pull ups. You basically hold the bar, en jump up (so you dont pull yourself up!). When going down try to go down as slow as you can, say 3-4 seconds. Then jump up again....this way you work on the negative side of the movement. Once you can do 10 of these or so, try without jumping.

Same thing is applicable for dips for example..

good luck man!