best way to improve pullups?

[ireekofawesomeness]

at my old gym when i was a lot lighter they had a machine for pullups where it assisted you in the weight, and from using this i worked up to where i could do about 9 regular pullups on a bar with my bodyweight...now at my new gym they have a similar machine but it basically sucks, it doenst feel right and i dont feel my back working at all when i use it and its the only one they have...and i havent done pullups in a while and now im only repping out like 3 or 4 with my bodyweight, what can i do to get them, up?

 

[coolcolj]

these may help

http://testosterone.net/nation_articles/260chin.jsp

http://www.charlespoliquin.net/articles/chin-up.html

 

[he-man]

do more sets if you can only do 3-4 at a time and eventually with a well rounded back routine you will up your numbers. if you do them on back day you might want to do them first when your fresh - i like to do them last though to finish my back off

 

[Optimus B]

try a flexed-arm hang till failure at the end of your workout.

 

[The Red Dragon]

Thanks coolcolj. Know any articles like those on dips?

 

[Vortexx]

more sets, initially try to shoot for 50(!) reps no matter how much sets of 3-4 reps it takes! , pullups and chins has a lot to do with grip strength / grip endurance. After every set, do not let go immediately of the bar, try to hang out at least 30 seconds or to failure, to develope the necesary tolerance.

 

[ireekofawesomeness]

CoolColJ those are both great articles but im actually having much motre trouble on wide grip pullups than chins, do you have any articles for those?

 

[spatts]

I suspend a jumpstretch band on the power rack and then have hannibal or project help me get my knees in it. Then I do pull ups from there and can use controlled eccentrics better too. I can do reverse grip close grip pull ups just fine, but my rotators are still working up to that, with regard to the wide grip ones.