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Using pull-up assist machine?

post #1 of 35
8/1/11 at 2:52pm
Thread Starter 
So I've pretty much plateaued when it comes to pull-ups (and on the very low end, I might add: probably 8 reps/set for neutral grip, 6 reps/set on forward). I do other back exercises as well, but I'm wondering whether I could actually take advantage of varying my workout a bit more and also improve my form by using the assist machine to do reduced weight/higher rep sets. Is there any downside to using this (like the way Smith Machines can actually hurt your form)? I vary the weight/reps as well as handle/grip on pull-downs and rows so wondering if I can get some mileage out of that for pull-ups.
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post #2 of 35
8/1/11 at 3:40pm
assisted machine sucks balls, especially if you can actually do pullups. work on getting more pullups / set in, then you can add weight or do more volume or whatever.
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post #3 of 35
8/1/11 at 3:42pm
No, its shit. Your not doing a pull up when you use it. Just do more pulls ups.
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post #4 of 35
8/1/11 at 4:38pm
Thread Starter 
Seems the sentiment is to skip it, but just curious why they're so crappy, especially if the goal is to just make myself 10-20lbs "lighter" to change things up/work on form. Other than the lack of masculinity associated with the machines (and I don't exactly go to a bodybuilding gym so don't really care), what makes this different than just varying the amount of weight I lift when using weights? I'm not trying to contradict anyone who clearly knows more about this than I, I'm genuinely curious.

FWIW, the machine at my gym has the user standing, not kneeling, on the platform and is not particularly fancy; it just uses cables and weight disks (like a pull-down machine) to counterbalance the user's weight.

I do, however, like the idea of adding weight (with a weight belt) and doing fewer reps for now in order to try and build some strength. I've found this with weights as well: if I add some weight, lower the reps and care a bit less about form I can go back down and do my previous workout with near perfect form for a few more reps so may give that a try too.
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post #5 of 35
8/1/11 at 4:45pm
I've never seen a standing one before. Basically it takes the abs out of the exercise and makes it more similar to a lat pull down.
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post #6 of 35
8/1/11 at 4:53pm
Quote:
Originally Posted by fuji View Post

I've never seen a standing one before. Basically it takes the abs out of the exercise and makes it more similar to a lat pull down.

This. You don't used nearly the range of muscles. A real pullup really engages the core, and gives you "linear" strength. Of course you can do a deadhang using an assisted machine, since you don't need to stabilize your core at all.
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post #7 of 35
8/1/11 at 4:55pm
Change things up: work on getting in more pullups
Work on form: it is very easy to get good form on lighter weights - concern yourself with getting good form on "raw" weights, especially considering you can do a handful of pullups already.

As for the machine - what's the point? "Doing more" pullups becomes subjective as you are able to do more and more raw pullups. From my experience, doing them assisted does little to boost your "raw" pullup count and won't help you get any stronger. If you're plateauing, try cycling your intensity, ie. don't grind them to failure every time. If I were you I would simply focus on doing more, once you can do 10+ add weight or try something like rack chins.
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post #8 of 35
8/1/11 at 5:04pm
get some long bungie cords and stand on them. Make a loop under your pull up bar. Then you can switch them out as you need to get more reps
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post #9 of 35
8/1/11 at 5:21pm
Thread Starter 
Quote:
Originally Posted by fuji View Post

I've never seen a standing one before. Basically it takes the abs out of the exercise and makes it more similar to a lat pull down.

Ok, this makes a lot of sense. This also explains why I can get more reps when using a higher bar that doesn't require me to bend my knees to avoid hitting the floor (easier to engage all of those muscles top to bottom when straight up and down).
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post #10 of 35
8/1/11 at 7:36pm
Quote:
Originally Posted by graymerica View Post

get some long bungie cords and stand on them. Make a loop under your pull up bar. Then you can switch them out as you need to get more reps

this is great advice actually
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post #11 of 35
8/1/11 at 7:42pm
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/432/Rising_to_Pull-Up_Success.aspx
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post #12 of 35
8/1/11 at 8:16pm
poliquin icon_gu_b_slayer[1].gif
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post #13 of 35
8/2/11 at 2:53pm
Frequency and volume are key.

Focus on the total amount of pull-ups you perform during your workout rather than how much you do per set.
For example, set your goal to do 30-40 pull-ups at the end of your workout and then increase the difficulty as you progress (i.e. increases the total reps and/or decreasing the amount of sets).

Another method is to "grease the groove"--perform the exercise as much as possible. This can be done by purchasing a pull-up bar and doing 5-10 reps throughout the day. Before you know it, you can hit upwards of 100 reps daily.

You can supplement your pull-up with some weight lifting. I recommend barbell rows.
Dropping body fat and getting proper nutrition/sleep will also help.
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post #14 of 35
8/2/11 at 5:40pm
Quote:
Originally Posted by Kajak View Post

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/432/Rising_to_Pull-Up_Success.aspx

Awesome. Thanks for the link. Never knew about variations like Subscapularis pullup
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post #15 of 35
8/2/11 at 6:08pm
I've been reading his blog for a few months now, and there is quite a bit of good stuff. His book is also pretty good, but somewhat abstract.
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