Upper body strength

RadoX · 12 Jul 2009 at 22:35

so i need to gain some extreme power in my upper body since at the moment im only managing 5 proper pull ups (full extension no swinging). any tips, exercises i can do etc ?

also before someone says it im not looking to build huge amounts of muscle i want power, that is all.

Morba · 12 Jul 2009 at 22:52

extreme power for what reason? just to do chins?

Volcs · 12 Jul 2009 at 23:10

I'm afraid any advice we'd give would result in huge amounts of muscle.

Sorry - it's late and I couldn't resist; if you're training to do more pull-ups, I recommend pull ups.

RadoX · 12 Jul 2009 at 23:18

for the army. they are they only thing i fall down on

DanH84 · 12 Jul 2009 at 23:21

just keep doing pullups, get a bar for a door frame and just get on it. Do negatives, do sets till failure rest then another set, shorten the rest time as you can.

Morba · 13 Jul 2009 at 01:05

yep, more chins / pull ups. negatives are great.

alternatively, lose weight.

A2Z · 13 Jul 2009 at 10:25

Just keep doing them.

Freefaller · 13 Jul 2009 at 10:31

Fast up, then slowly down back to a full extension. Try 10 sets of 5 reps, with 3s negs and see if you survive

Alternatively once you get good at them, start doing them with weight around your waist, or a DB held on your feet.

jamief · 13 Jul 2009 at 10:44

You'd better be careful though - if you don't follow the instructions above you'll wake up one morning looking like Ronnie Coleman. I once knew a guy who was 8 stone, and he did 5 pull ups, next day he woke up with extreme amounts of muscle and his legs snapped under the weight of his biceps.

Morgoth · 13 Jul 2009 at 10:53

Freefaller said:
start doing them with weight around your waist, or a DB held on your feet.

A couple of plates in a backpack is a decent alternative as well.

Freefaller · 13 Jul 2009 at 11:18

jamief said:
You'd better be careful though - if you don't follow the instructions above you'll wake up one morning looking like Ronnie Coleman. I once knew a guy who was 8 stone, and he did 5 pull ups, next day he woke up with extreme amounts of muscle and his legs snapped under the weight of his biceps.

Yup - I must be doing it wrong though, it hasn't happened to me yet

Morgoth said:
A couple of plates in a backpack is a decent alternative as well.

Good point. I have a dipping belt which is ideal for that - but of course a backpack or weightvest is great for that.

semi-pro waster · 13 Jul 2009 at 13:05

Freefaller said:
Yup - I must be doing it wrong though, it hasn't happened to me yet

You didn't start off at 8 stone though, that's where you went wrong.

Would either doing assisted chins (e.g. with one of the machines that allows you to add a counterbalancing weight) for some of them and/or lat pull downs after exhausting your own ability at chins help?