pullups

[klostman]

Just curious, for those who completed their PFT, did the recruiter make you do pullups deadhang style? My problem is I start to swing a foward and back once I get going. Am I going to fast? Any advice as to good techniques and exercises that could accomodate? I've lifted for over 2 years, just never really did pullups.

 

[Raptor2216]

Use your legs to counter act the swinging. Also keep your body as stiff as possible and you should be ok.

 

[klostman]

Thank you crowbar for the advice. I should clarify, I don't swing my legs all over the place. Its just that sometimes when I get going (usually when I try to do them fast) my body, including legs start to swing back and forth sorta like a swing. I did notice a huge difference when I take my time and do them. Much more controlled. However, its seems to wear you out quicker but thats the way they should be done. I would imagine doing pullups fast and using the momentum to get back up is sorta like bouncing the bench bar off your chest to lift the weight. Doesn't count. Well I'm at 14 now, so got a lot more work to do. Thanks again.

 

[klostman]

Crowbar, my OSO told me to max out on every set until I get to 50. So for me, that was like 14, 8,7,7,5,5,5. He said to go about 3 times a week or so and do that. I should ask, how far apart should your hands be when they test you? They probably don't care as long as your chin goes above the bar. I was told a few inches past shoulder width. So different grips and widths probably hit different muscle groups I would imagine.

If you could give me the rest of those dimensions for the pullup bar. I got a tree outside that would work perfect for that. Thank you Sir.
Klostman

 

[JF]

I ve been following a routine someone directed me to on "Semper Fitness dot com". I do it 3xs a week in addition to my other non pullup PT. It seems to be working. It is somehat frustrating because you will get less pullups on your "max pullups no weight" set. Keep in mind though that you are pre-exhausting you muscles primary to that set. The proof of whether this routine works for me hopefully will come when I take my PFT without the pre-exhaust at the end of October.
The routine is as follows:
1 set 5 warmup pullups no weight
rest
1 set max pullups with 10-25 lbs weight attached to you
rest
1 set max pullups with additional 10 lbs weight attached to you
rest
1 set max pullups no weight
rest
1 warm up set lat pulldowns
rest
1 heavier set lat pulldowns
rest
1 heavier set lat pulldowns

 

[O-man]

Hey- I did that max set to 50 thing- F'ed my soulder real good too- I gotta see the doc on friday now- I hope its just pulled bad..... EVery one is just a little diferent, and I am not doing that 50 thing any more.

 

[JF]

That is one reason I am not doing the Armstrong program. I mean I need to get to OCS first without medical issues. Once there I can focus on tearing down my body.

 

[Tessone]

I stopped the Armstrong program, too. At first I thought, well, other people have had success with it, it must work. But working your muscles every day without rest between is *always* bad. Trust what you already know, don't expect there to be exceptions to the way your body works.

Now I'm just lifting three times a week, building up all my upper body muscles, and I'll just take things as they come.

 

[klostman]

I've only done the 50 max pullups one time and it was tough. But it sure gave me a good pump. I'll see how it goes. I remember a time when I could barely do 10 dips. Now, I can do 25-30. Just takes some time and persistence. One things for sure, these pullups are shocking the hell out of my back and bicep muscles. I never really did pullups in my workout routine.

 

[Tessone]

The most important thing to be careful about is your joints. What I encountered from doing the Armstrong program is that the program is waaaaaay to hard on your elbows. So if you start having joint pain, don't forget, joint pain is *bad* pain, not good pain. So go a little lighter.


--
Chris Tessone
http://www.polyglut.net/

 

[klostman]

tessone, thats something to keep in mind, gotta listen to your body. Don't want to go to OCS with a nagging injury.

 

[Banjo33]

I invested in the $20 pullup bar from a local sporting goods store. It mounts in more door way. Three screws in each frame and the bar hooks in. I've heard of people saying that they've pulled theirs down, well, I weight 187 and do 3 sets a night, 4 days a week, and mine is just fine. They also make ones that hook over your door frame. That is something else to look into. It helps knowing you can do pullups at any hour of the day or night. Without having to do them in the dark, rain, snow, heat, etc.

 

[kmc9280]

I have the doorgym also. I bought mine on ebay for very little. Anytime I'm walking through the doorway I can just grab the bar and do a set. It's nice. Best investment I've made so far.

Kevin

 

[klostman]

Thanks for the advice everybody. Crowbar, I will remember that.

 

[davidsin]

I invested in a everlast pullup bar from karatedepot.com it cost like 20 bucs and 2 something for shipping...it's perfect for me. I quit my gym membership. Also, what is the armstrong program?? where do i go to read about it?

As far as pull ups I used the USMC 1st Recon program. I advanced from 10 pull ups to 15 in a few weeks. The chart indicates that u start with max pull ups ie.. 14,10,8,8,8 do that for 2 weeks or advance if u see fit. then 15,10,9,8,8 etc.. i found that I was able to advance after a week. The program requires that you do it every day and just do half of them one day of the week.



Semper Fi Do or Die Gung Ho GUng Ho!!