<p>I desperity need to improve my pull-ups (1 pull-up). Any suggestions?</p>
<p>Practice doing pull ups. Get a bar and do as many as you can every day. Also, you can do things called negatives where you stand on the chair and have your arms on the bar you are already up then you slowly let yourself down. Do a bunch of those and you'll feel it the next day. If you swim, doing more breaststroke will also help your pull ups.</p>
<p>For the negatives, how often should those be done, every other day, once or twice a week?</p>
<p>i really don't know. they're (probably) not something that will tire you out very quickly so you could even do them after you've done regular pull ups. I'm not a physical fitness expert by any stretch but maybe every other day? Depends on how you feel.</p>
<p>I wouldn't exercise those muscles every day but maybe exercise them harder every other day. To get stronger you need to give your muscles some time to recuperate.</p>
<p>This is the exercise plan i've done most recently and I've gone from doing 9 in 3 sets to 40 in 4 sets in a normal workout and if I max i can go to 50-60 in 5 sets now.</p>
<p>If you are currently doing other stuff for the rest of your body you could just take out the pullups from this one, but I highly recommend the whole plan. It's worked amazingly well for me.</p>
<p>Also you might do lat pulldowns at say 80% of your body weight to get started until you can do pullups more. That's what I had to do.</p>
<p>Ok, lets think about this...no on second thought lets not. Keep it simple stupid. </p>
<p>The only way to get better at pullups is to do more pullups. </p>
<p>Grip: Make sure that your hands are facing away and that you have your thumb on TOP of the bar, not looking away. Your grip will last longer. </p>
<p>Look up to help get your back muscles into the pull more.</p>
<p>Do as many as you can, rest, max again, etc. Going to complete failure is the best way to improve with body weight exercises (push ups and sit ups etc.). Once you can do no more pull ups do the negatives as outlined below, count to 5 on the way down. </p>
<p>Also get in the gym and lift some weights, get big, don't be a sissy. </p>
<p>yut yut</p>
<p>and while you are resting in between reps....please work on you spelling...getting into the academy is more than how many pull ups you can do.... "desperately" or not</p>
<p>ha what a dick</p>
<p>if your going to insult someone on their spelling at least spell all of "you" words right.</p>
<p>I couldn't help myself:</p>
<p>you mean, if YOU'RE going to insult someone on their spelling at least spell all of "you" words right.</p>
<p>haha, YOU'RE right, got myself there</p>
<p>^^^^^
These posts are classic examples of pots calling kettles black.</p>
<p>Back on pull-ups....</p>
<p>If you are the least bit overweight, drop the pounds. Strength is only half of the equation. The amount of weight you are trying to "pull-up" is the other half!</p>
<p>Drop some pounds and you'll increase your rep count.</p>
<p>If you are already at your ideal weight, then you will have to concentrate on the strength issue...or cut off one of your legs :)</p>
<p>Tim</p>
<p>just a note: do not "swing" into pullups... they will be "discounted"... body must be kept "still"...</p>
<p>I know this is an old thread, but I have been reading through the old ones to find useful info....when you cant swing, does that mean like kick the legs or heave ur body up? it seems when I do my pull-ups my body has a slight sway up and down...it seems natural, is it?</p>
<p>^^^^^
Pull-ups for the CFA are cadence pull-ups. This means that you need to come to a dead stop at the end of each pull-up until given the command to execute another pull-up. This is much more difficult than just pumping out a bunch of pull-ups because you lose the momentum.</p>
<p>As far as I recall, there cannot be any "swing" that provides momentum for the next pull up..... you must complete each with arms fully extended, no body swing, before attempting the next one. Pull-ups done incorrectly are not counted. Better to do a few "perfectly" then ones that get discarded anyway.</p>
<p>You will be alright if you don't bend at the waist. The natural swing of your body will only hurt you, but kipping is when you throw your legs up at the waist to create momentum.</p>
<p>For those of you who can't yet do a pullup, or can do only one, here's what my dd has done to go from no pullups to 3 3/4 in about 3 months:</p>
<p>Yes, do what pullups you can (if you can), but doing only one at a time just doesn't work those muscles enough. If you can, go to your YMCA or other gym, and use their "gravitron" machine (assisted pullup machine. Use as little assist as you can to allow you to do multiple sets (3) of 10-12 assisted pullups, so at the end of a set your arms are wiped out. Or, you can do a "ramp down" of 12 (for 2012), 10, 8, 6,4, 2.</p>
<p>If you don't have access to a machine, make your own. You can either use a chair (or a friend) to take a small part of the weight of your lower legs. Do the same sets as above.</p>
<p>Do these "sets to exhaustion" every other day, IN ADDITION TO doing unassisted pullups. Also work on strengthening your "core" muscles (situps, pushups, planks, crunchers. </p>
<p>Have fun. Go Navy!</p>