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If you can do 9 BW pullups, you don't need to work on negatives. I think negatives are a great idea for someone who can't do any pullups, but for you weighted pullups are the way to go hands down.
I did some negatives yesterday, my back is pretty sore. I did do squats on Sat. so maybe its a combo of both. I don't think I'm "big" enough to start doing weighed pullups but I suppose I can try it. I would need to get a belt with a chain on it to put the weight on it? I can't think of another way to weight myself.
For whatever reason, those "perfect pullups" or any other bar at hangs from a door, I completely suck at. I can't even do one but any regular bar at a park or at the gym, I can do fine...kinda weird.
I don't think I'm "big" enough to start doing weighed pullups but I suppose I can try it. I would need to get a belt with a chain on it to put the weight on it? I can't think of another way to weight myself.
Start out with some 10 lb, 15 lb or 20 lb dumbbells. Hold the dumbbell between your feet or between your thighs. Do this instead of getting a belt.
There are generally two schools of thought regarding how to increase the number of pullups you can perform in a max rep bodyweight set.
School 1: practice the specific movement with the specific loading (i.e. do one set of pullups to almost failure using only bodyweight 6 days a week, taking one day off and repeat this for 3 weeks, take a week off and test).
School 2: primary training should consist of lower rep sets of weighted pullups and the number of pullups you can perform with your bodyweight will naturally increase.
My views: Ideally you'd incorporate both schools of thought; you'd do one set of pullups to almost failure daily for six consecutive days, taking the seventh day off and repeating for 3 weeks, taking the fourth week off and testing on the beginning of week five; you'd also incorporate lower rep sets of weighted pullups during your normal training routine. You'd place the max rep bodyweight sets and regular training weighted sets in separate sessions.
My 10yr old was watching this with me this morning. He commented that he's going to try that at the playground at school today. If I get a phone call from the nurse I'm pointing my finger at YOU! LOL
He's a strong kid though, I'm betting he could do the stuff in the first video without struggling much. Right now he's "in training" for a fitness competition and pull-ups is his event.
I am going to second the negative pull up. I did not know it was called that. But that method seems to help me when I am too weak to do a lot of reps to get to the next level. (with pull ups, sit ups, pushups etc, anything strength improves for me with the hold when I can't do reps)
I'm currently doing the negative pull up routine twice a week. We do the dead hang pull ups. I think I'm getting better, but it's brutal. And I feel weak. But I keep doing them anyways...
Get a pull up bar in the frame of your door or somewhere in your house. Do pull ups (just a few perfect ones) everytime you enter. You'll end up doing upwards of 20, 30, 50+ pull ups in a day depending on your dedication/strength.
Had lots of guys do it in training and put an easy 5-10 pull ups on the Army PFT in 6 weeks.
Do as many as you can as many times a day as you can.
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