#assisted pull ups

[ridethetidesofblood]

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[therapeuticsoul]

[grindforgains]

Are Assisted Pull Ups Effective? The #1 Mistake People Make When Doing Them

Are assisted pull ups effective, or are they just a waste of time? I've been in the game for over a decade, and I've seen countless people struggle with traditional pull-ups, only to turn to assisted pull-ups as a solution. But are they really worth it?

What are Assisted Pull ups?

Assisted pull-ups are a type of exercise that uses a resistance band or a partner to assist you in completing a pull-up. The purpose of assisted pull-ups is to make it easier for people to access the benefits of pull-ups, regardless of their fitness level. By using a resistance band or a partner to assist you, you can increase the weight and resistance, making it easier to build strength and muscle. Here's how assisted pull-ups work: - Resistance band: A resistance band is a lightweight, portable device that provides resistance to your movements. When you use a resistance band to assist you in a pull-up, it helps to increase the weight and resistance, making it easier to build strength and muscle. - Partner assistance: Partner assistance involves having someone assist you in completing a pull-up by providing resistance or support. This can be done by having someone hold your legs or provide resistance to your movements. The video below shows exactly how to use the resistance band to perform assisted pull ups. https://www.youtube.com/watch?v=9mVNP1_kDBs

Benefits of Assisted Pull ups

Assisted pull-ups offer several benefits, including: BenefitDescriptionIncreased accessibilityEasier to access the benefits of pull-ups, regardless of fitness levelImproved lat strengthTargets lat muscles for a strong backEnhanced muscle enduranceBuilds muscle endurance for high-intensity activities

The #1 Mistake People Make When Doing Assisted Pull ups

So, what's the #1 mistake people make when doing assisted pull-ups? It's actually quite simple: they don't use proper form. When you're using a resistance band or a partner to assist you, it's easy to get lazy and sacrifice form for the sake of convenience. But, here's the thing: poor form can lead to injury, and it can also prevent you from getting the most out of your workout. So, what's the solution? Use proper form, and make sure you're engaging your lat muscles and using your entire back to pull yourself up. Here are some tips for using proper form when doing assisted pull-ups:

- Keep your core engaged: Your core muscles are essential for stability and control, so make sure you're engaging them throughout the exercise. - Use your entire back: Don't just rely on your arms to pull yourself up - use your entire back to generate power and momentum. - Keep your shoulders down: Avoid scrunching your shoulders up towards your ears, as this can put unnecessary strain on your neck and shoulders. To avoid common mistakes and maximize the effectiveness of assisted pull-ups, check out this comprehensive guide.

Correcting the Mistake: Tips for Effective Assisted Pull ups

So, how can you avoid the common mistake of poor form and get the most out of your assisted pull-ups? Check below some tips: - Start with a lighter resistance: Don't be afraid to start with a lighter resistance and gradually increase it as you build strength and endurance. - Focus on proper form: Make sure you're using proper form and engaging your lat muscles and entire back to pull yourself up. - Practice regularly: Consistency is key when it comes to building strength and muscle endurance. PRO TIP Use the Assisted Pull-up Machine at the Gym to Get a Stronger Back and Avoid Common Mistakes Perfect execution of assisted pull ups with a lat machine at the gym. https://www.youtube.com/watch?v=AsUBri1uYzo

Conclusion

Assisted pull-ups can be a game-changer for those who struggle with traditional pull-ups. By using a resistance band or a partner to assist you, you can increase the weight and resistance, making it easier to build strength and muscle. However, it's essential to use proper form and technique to get the most out of your workout. Following the tips and advice outlined in this article, you can avoid common mistakes and get the most out of your assisted pull-ups. FAQs Here are some frequently asked questions about assisted pull-ups: What is the best way to use a resistance band for assisted pull-ups?The best way to use a resistance band for assisted pull-ups is to start with a lighter resistance and gradually increase it as you build strength and endurance.Can I use a partner to assist me with pull-ups? Yes, you can use a partner to assist you with pull-ups. This can be a great way to increase the weight and resistance, making it easier to build strength and muscle.How often should I do assisted pull-ups?It's recommended to do assisted pull-ups 2-3 times per week, with at least one day of rest in between.How long will it take to see results from assisted pull-ups?It can take several weeks to see results from assisted pull-ups, depending on your starting level of fitness and consistency with your workout routine. Read the full article

[fittnixx]

Todays workout was upper body as my quads and glutes were still sore from Fridays squats and lunges. Phewww i hate upper body.

5 sets 8 reps Seated cable row working 20-30kg Dumbell shoulder press 7.5kgs Overhead press 20kg barbell Assisted pull ups Assisted dips

Pull ups remain my weakest move, with negative improvement over time (due to inconsistency?) despite other moves even bench and tricep extensions improving over time. Am really determined to nail 1 unassisted eventually so it will be a long road but i will get there!

Also i think i finally nailed how to cook chicken… pan fried with a lid. So succulent and with herbs and garlic salt is 👌 tastebud heaven. 3 serves of veg a day is flipping hard! I am adding spinach to my fruit smoothies and eating salads so trying to 2&5 but jesus nobody told me how much veg 5 serves is!!!! SOS

[fitnesspursuit-blog]

Thursday 23rd Feb Workout- Alot of supersets focusing on back and triceps

Another early morning session today- which was ace as it sets me up for the day. I was working from home in the afternoon so I knew I could push a bit more than I normally do. Which Is a good thing as I have been going easy on myself last few days.

My session for Thursday 23rd February went like this:

Warmup: Rowing Machine 6 mins overall Again no intervals - just straight rowing between 32-36 spm

"I did the combo of Back and triceps as they were contradictory muscle groups- i.e on most back exercises, my biceps were being worked as a secondary muscle- "

Core: Narrow grip assisted pull-ups (Palms facing down) 10 reps 3 sets (assisted weight 20 kg) (With this grip I can feel more strain on the my deltoids - delts)

Superset Then combined 2 exercises with no resting in between Legs: Reverse Leg Lunges 10 reps each leg (20 kg) Stomach/Abs: Knees to chest crunch 10 reps The above superset was repeated 4 times

Superset Then onto another superset Back: Bench row 8 reps each side (28 kg) Arms: Triceps kickback 8 reps each arms (10kg) The above superset was repeated 3 times

Another Superset Keeping with the same muscle group Back: Lat pull down 4 reps (75 kg) Arms: Triceps extension 10 reps (25kg) The above superset was repeated 3 times

Last Superset Finishing off Arms: Dips 8 reps (full body weight) Back: Back extension 12 reps The above superset was repeated 3 times

Time check: 46mins

A pretty explosive workout I thought- focusing on two main muscle groups.

I did the combo of Back and triceps as they were contradictory muscle groups- i.e on most back exercises, my biceps were being worked as a secondary muscle- so In my head I'm thinking I've manged to workout my arms properly together with a lot of focus on the back (which is a bigger muscle group than the chest).

Was pretty impressed that I got through the range of exercises - withing 50mins as well!

Plus it looking to a bright day outside-should be a good day...

Original Article

[fitnesspursuit-blog]

Tuesday 21st Feb Workout- Another early morning one!

Still on the pattern of 1 day on 1 day off- so I didn't come into the gym on Monday. My body felt better for it but I was conscious that I would have to hurry as it was an early morning (6.30 am session)

My session for Tuesday 21st February went like this:

Warmup: Rowing Machine 6 mins overall No intervals this time- just straight rowing between 32-35 spm

"Wide grip pulls...Out of all the various pull ups I find this one the hardest one to do"

Core: Wide grip assisted pull-ups (Palms facing down) 10 reps 3 sets (assisted weight 20 kg) (With this grip I can feel more strain on the my shoulder blades - out of all the various pulls ups I find this the hardest one to do)

Legs: Power station (Smith machine) Squats 8 reps 5 sets (50kg)

Superset Then combined 2 exercises with no resting in between Arms: A-Bar Barbell curl 10 reps (20 kg) Legs: Calf raises (Power station- bar back of neck resting across shoulders) 20 reps (70kg) The above superset was repeated 4 times

Another superset Then combined 2 more exercises with no resting in between Arms: Dumbell Hammer Curls 6 reps (2 x 16kg) Shoulders: Shoulder shrugs 12 reps (2 x 32kg) The above superset was repeated 3 times

Time check: 40mins

With the whole day ahead of me - I went a bit easy in this session. I didn't combine many exercises and in hindsight (having only done 5 exercises) I could have done more. A bit annoyed with myself as I didn't do anything on my Abs. I was out of the gym by 7.15 and at home by 7.30 (showered at home and then got ready for work). I like these early morning sessions as I get to use the machines that I needed. Will I make it tomorrow and break my latest 1 day on 1 day off routine? I bloody well should as I felt I didn't do enough today. We'll see..

Original Article

[fitnesspursuit-blog]

Thursday 16th Feb Workout - curse my iPod

Here's my gym workout for Thursday 16th Feb 2012 - A bit of a gap since my lost post due to my iPod crashing. (Mental note to myself either write up sessions straight away or revert back to pen and paper if writing up the post later...)

Thursday 16th Feb session went like this:

Warmup: Rowing machine 6 min 30-34 SPM

Core: Narrow grip assisted pull-ups 10 reps 3 sets (assisted weight 20 kg)

Hacked off-cos my workouts since my last post have been lost on the notepad-feel to smash this 2nd gen iPod

Then combined 2 exercises with no resting in between Legs: Reverse leg lunges 10 reps (each leg) Stomach: Leg raises 12 reps The above superset was repeated 4 times

Another superset Then combined 2 exercises with no resting in between Arms: A-bar 10 reps (25kg) Stomach: crunches 12 reps The above superset was repeated 4 times

Shoulders: Shoulder shrugs 12 reps 4 sets (32kg x 2 dubmbells)

Cardio: Cross trainer 20 mins - heart rate between 137-149

This was a pretty tough work out- doing the arms curls were a particular killer as my energy was sapping out around that time of the workout.

Original Article

[witchqueenbish]

Accomplished

I am feeling so accomplished today.

Last night I had my session with my trainer. I figured it would be like any other session. Pick a few workouts, do a few sets of them, see if I can push myself to do more than last time, etc. Well, last night I did something I NEVER thought I would be able to do.

From the moment I walked into the gym last January I saw this machine. You can use it to do regular pull-ups, but you can also do assisted pull-ups with it, as well. I would always stare in awe at the people who could use this machine easily, pulling themselves up as though they weighed nothing. I seriously thought I would never be able to do it. It just looked so scary. I hadn't attempted a pull-up since I was in elementary school, and even then I couldn't do one. 

I suppose my trainer felt it was time I tried it because as I was finishing my set of camel-ups, he walked over to it. I sat up, got a drink of water, and walked over to him with fear in my eyes. He could easily sense that I was a tad bit nervous because he asked if I was okay. I explained to him how the machine scared me. I really just felt like it was impossible. I was far too heavy, even for the assisted ones. He explained how the machine worked, and that the heavier the weight, the easier it would be to pull myself up. I looked at the weight it was on, and I could have sworn it said 112 lbs, so I was still nervous. I just kept thinking, even the weight is less than half of me.

I got up on the machine and my trainer said we would do one to see how I felt before continuing on. So, I stepped on it, let the assistance bar go all the way down, and using all the strength I could muster I pulled myself up. Sure, my trainer was helping as well, giving the assistance bar a slight push up to help me, but I still used every ounce of strength to do the majority of the work. I ended up doing 10 the first round, and 7 the last two rounds. 

I was so proud of myself. This was something I never thought I would be able to do, and I ended up doing 24 of them! It just goes to show you that anything is possible.