I'm 5'7 height and just under 70kg.
I have pull up bar and I need some resistance bands. Maybe 2-3 so that it can help with pull ups and I can build up strength slowly.
I bought 5 from Kogan but they seem different propose as they to small to hang out the bar. I should be able to put my knee three it.
On eBay they really very in terms of types and prices.
So hard to work out in terms of what I need to get.
Can someone recommend.
Yeah. That sounds like great idea than buying online.
You should get a chair and put it under the chin bar.
Stand on the chair, and grab the bar.
Pull yourself up using your arms, assisted slightly with your legs.
Do this until the point you can't quite pull yourself up.
Try doing x5 repetitions.
And I know, the strength portion will be highly subjective since you cannot gauge properly how much mental/neural energy you are using compared to how much physiological strength you require. But I tell you as a professional, this does not matter. What matters is the effort you put into a single attempt (think IPC), and not so much how many repetitions you do.
Before you know it, you will build muscle and can do the same repetitions easier. The important thing is to ease up with the assistance of your legs.
Sooner, rather than later, you will be doing proper chin ups (say x5 repetitions) by using your back/shoulder/arm muscles without any assistance from your legs or bands. Keep at it.
Then eventually you will be able to do x10 repetitions of your full body weight very quickly and without much difficulty.
If you keep at it, you will get to a military standard.
And don't worry about what people say (even your lover/family/friend) about your height, weight, repetitions… you need to be mature and look past that and simply focus on things you can control like your persistence and continued effort, rather than people's ill opinions.
Alternatively, you can try starting on negative pull-ups until you have the strength to do normal ones.
What's a negative pull-up?
Use a box/step/ladder to grab the bar in the raised position then lower yourself down.
I couldn't do a negative pull-up/chin-up to start with, so I used a band to do negative assisted pull-ups/chin-ups, would just step up onto my bench, hook my foot in and then lower myself down and repeat, when I started I could only do 10, worked my way up to 5x10 before moving on to assisted then regular pull-ups/chins.
Just swing on the pull up bar first (lift your feet off the ground) until you're comfortable, then gradually pull yourself up a little bit and over time you'll get there.
Mix it up with a chin up, reverse the grip, which is a bit easier - uses more biceps.
Great tip. I will start with that actually.
You can also use a chair under the chin up bar and rest your knees and lower legs on the chair. You can then use your arms to pull yourself up above the bar. That way you are starting with only the weight of the upper half of the body. You can then try to lower yourself as slowly as possible. That way you build up strength to relift your body for the other part of the pull up.
Another option is to place the palms of your hands on the chin up bar - palms facing you (reverse grip as the other person has suggested). Do a small jump to shift your body off the ground and pull yourself above the bar - do this slowly - try to take 4-5 seconds to raise yourself. Hold the position for as long as you can (aim for 5 seconds) and then lower yourself slowly to the ground (try to take 5 seconds to lower yourself. Do this three times until you have control. Control can be measured by how much vibration your body makes when doing the exercise. The less vibration the better your control. The slower you are the more time your muscles have to adapt to the movement.
To provide further assistance you may want to try using gloves with a rubber grip in the palms. It will reduce the risk of you losing grip or slipping off the bar.
Ideally when on a chin up bar you should cross your legs behind you. Your motion should be vertical. The motion however for many people tends to go at an angle.
You should also note that when you try the next phase of going down and trying to get back up again, you should go down as far as possible and then work your way up. For most people the tendency is to move down a little bit and try to get up again quickly. This does not provide a full stretch to the muscle and over the long term makes it harder to do a chin up properly.
With chin ups do them slowly. Any fast movements and you risk tearing muscles as your muscles need time to build up strength. Remember that your biceps are suddenly having to absorb the full weight of your body.
Eventually the body will respond to the movements but be patient.
If you have a park nearby with chin up bars use that.
Otherwise if your walls are strong enough there are some that you can buy that fit over the door frame. Be careful though as if not installed properly it can fall off the wall.
You don't need rubber bands, in fact, the rubber band method isn't as effective as the "graduated loading" (I can't remember the exact name) but they're more effective because
More comfortable and convenient. No bands, no rubber chafing or snapping back at you.
The loading is similar to gravity ie, you don't get more assistance at maximal band stretch and you don't get momentum of the band accelerating towards the bar.
All you need is a bar that you can adjust the height of. Ie. Smith machine, power rack… Anything as long as you can adjust the height from the ground.
Start of with you being at 45 degrees when your arms are outstretched holding the bar. Pull yourself towards the bar as quickly as you can and do a controlled release back towards ground. Do at least 3sets of 12reps to begin with. Your grip should be overhand and slightly wider that your shoulders. And underhand grip and narrow works your bicep and not your upper back.
Keep reducing your angle so you're more parallel with the ground. As you do so, you're placing more weight on your upper body. You can reduce the reps slightly once you understand the concept of time under tension. Don't worry about it for now.
This trains your upper back, bicep (almost any pulling motion works the bicep so it is the least important target group for non-aesthetic goals), and grips strength. Once you feel like you can do 3x10 pull ups from your body being close to parallel without your body (sans heels) touching the ground, try doing a hanging pull up. Initially, you'll need a bit of boost from your jump to bring you to full height but try a slow descend. Attempt a pull up from stationary hang. Don't worry if you cannot.
Mix up hanging pull ups with graduated ones until you can do 3+ hanging pull ups from stationary.
Remember, overhand grip, at least shoulder width apart otherwise you're just doing a bicep curl.
As others noted, negatives are better than band from my experience.
try australian pullups. I mix this with pullup in my workout.
https://www.youtube.com/watch?v=i9nzhgy2trA
It is also a good build up to hanging pull up.
Kmart and big W sell them too, probably better to get them from somewhere like that and then you can return of they're not suitable
Plenty of YouTube vids as well to assist with pull ups and strengthening (even check out bodyweightfitness on Reddit for tips