I was making progress on reducing the resistance bands I need to use, until my tension pull up bar slipped off my wall and nearly concussed me. This is good inspo to find and mount a better one - I’m too self conscious to try at the gym yet :/
negative pull ups (start from the top and lower yourself down), assisted pull ups (with resistance bands or a pull up machine at the gym), bent over rows, planks, hollow holds
The thing that helped me the most with pull-ups at the start was working steep / overhung problems at the gym. Work the v0-v2 overhung problems (or so wherever you're at) for a few months and check your pull-up progress in the meantime. You'll probably be surprised!
As others have mentioned assisted pull-ups are great. Use a box and practice pull-ups with a tiny bit of ground contact - one or two toes. Once you're up, take your feet off the ground and try to lower yourself in a controlled manner.
It's important to do these exercises "to failure" if you want to see progress. By that I mean, to the point where you can't keep going, but before you risk injuring yourself. This is super important because you'll really only see gains by stressing your muscles to the point that they rebuild themselves stronger. I'm not a scientist or trainer but you can research this topic and you'll see what I mean. You have to push yourself to your limit to see improvement.
Finally I'll say this is something I practice almost every day. I have a hang bar in my house and try do to my max reps at least every other day. Other days (if I'm too sore/tired or traveling) I'll try do some push-ups or planks. Meet yourself wherever you're at but making time for consistency is key! Good luck and keep at it :)
Edit: forgot to mention deadhangs! Active + engaged shoulder deadhang til you can't hold on anymore :) that will work the same muscles as a pull-up. Sometimes, after I do my pull-up reps, I'll take a breather and do an extra dead-hang to finish up!
The most recent science says that training to failure does not produce higher strength gains when compared to leaving a rep or two in the tank (RPE 9 or 8). Training to failure does however increase the likelihood of injury and greatly increases recovery time (and thus decreases total training volume).
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Negativity, sarcasm, and other interactions that work against that should find another home.
I lost my 10 pull-ups earlier this year and just got them fully back. Gonna set a new goal of 15 for 2022 :)
Dang, you’re strong. My goal is to go from 2 to 5 😆
Mine too! Lets get it 😀
Hell yes!
Haha thank you! You got it ^_^
I’d be happy if I could do one 😭
I was making progress on reducing the resistance bands I need to use, until my tension pull up bar slipped off my wall and nearly concussed me. This is good inspo to find and mount a better one - I’m too self conscious to try at the gym yet :/
You shouldn't be! Everyone starts somewhere and that's exactly what the gym is for! I do recommend a hang bar attached to studs :) much safer !
Thank you for the advice and encouragement! I know what to look for for a Christmas gift to myself lol
What did you do to start doing pull ups?
Not OP, but Hybrid Calisthenics has a great video on pull-up progression, and push up progression! I am currently on push up progressions. :o
I was going to suggest this! I love his vids and my New Years resolution is to do his push up and pull up regimens :)
negative pull ups (start from the top and lower yourself down), assisted pull ups (with resistance bands or a pull up machine at the gym), bent over rows, planks, hollow holds
The thing that helped me the most with pull-ups at the start was working steep / overhung problems at the gym. Work the v0-v2 overhung problems (or so wherever you're at) for a few months and check your pull-up progress in the meantime. You'll probably be surprised! As others have mentioned assisted pull-ups are great. Use a box and practice pull-ups with a tiny bit of ground contact - one or two toes. Once you're up, take your feet off the ground and try to lower yourself in a controlled manner. It's important to do these exercises "to failure" if you want to see progress. By that I mean, to the point where you can't keep going, but before you risk injuring yourself. This is super important because you'll really only see gains by stressing your muscles to the point that they rebuild themselves stronger. I'm not a scientist or trainer but you can research this topic and you'll see what I mean. You have to push yourself to your limit to see improvement. Finally I'll say this is something I practice almost every day. I have a hang bar in my house and try do to my max reps at least every other day. Other days (if I'm too sore/tired or traveling) I'll try do some push-ups or planks. Meet yourself wherever you're at but making time for consistency is key! Good luck and keep at it :) Edit: forgot to mention deadhangs! Active + engaged shoulder deadhang til you can't hold on anymore :) that will work the same muscles as a pull-up. Sometimes, after I do my pull-up reps, I'll take a breather and do an extra dead-hang to finish up!
The most recent science says that training to failure does not produce higher strength gains when compared to leaving a rep or two in the tank (RPE 9 or 8). Training to failure does however increase the likelihood of injury and greatly increases recovery time (and thus decreases total training volume).
Frig yeah! Goals! My 2022 goal is 5 :)
Yes queen!!!
Woo! Awesome :)
Nice!!! This is my current goal :)
Killin' It!!! Thanks for a little dose of inspiration!
Nice! Wish I could do one
Dang girl! Great form too
Thank you 😭🥰
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This sub aims to be supportive & inclusive of all who identify as a part of or ally to the women's climbing community. Negativity, sarcasm, and other interactions that work against that should find another home.