I need help with exercise?
I have been trying to do pullups for years. I'm currently 5'8 and 3/4 and I weigh 230 lbs (I am very muscular and strong with upper and lower body, but I am carrying a few extra pounds). What is the fastest way to learn to do pullups? I can do about 1 and then all I can do is dangle. Any advice for getting better? I wanna be able to do 5 in a row by next year.
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There are two things you should do, one is known as Grease the groove training, the other is known as negatives.
This would be my workout plan, which would be 3 days a week, monday, wednesday, friday.
Monday: Do 4 sets of 6 negatives. A negative is when you do the downward part the motion, very slowly to build muscle. Basically you take a chair to start with your chin already at the top, you step off the chair, and then very slowly lower yourself down. Get back up, and do it again. The lowering portion should take about 5-6 seconds for you to lower yourself all the way. Trust me, this is a lot harder than it sounds after a while.
Do this in the morning and the evening if possible, and take about 60 seconds between sets.
Wednesday, Grease the groove training. This means do as many pull-ups throughout the day as possible. Hopefully you have a pull-up bar at home or different things you can use as makeshift pull-up bars. Throughout the day do as many pull-ups as you can, in small groupings. If you can only do 1 pull-up then do 1 pull-up tons of times! A good way to do this is say everytime you enter a room you have to do a pull-up. Throughout the day try to do 30-40 pull-ups.
Friday: Do negatives again.
If you do this for a month or two and put the effort in you'll hit 5 in no time.
Do as many full ones as you can then stand on top of a chair and slowly lower yourself. Do this twice a week and you'll see results. I went from doing only 5 chin ups to 13 wide grip Pull ups.