Chin Up Training Techniques: Biceps,Triceps,Shoulder Muscles
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Originally posted by gunner77:
If im not wrong, ippt can use under grip and over grip. Up to u.
Yup, in IPPT you can utilize either grip, whichever makes things easier for you.But you muns't forget the numerical jump (number of pull-ups required) itself from NAPFA standards (assuming you're an 18-year old JC2 student taking the NAPFA test) and IPPT standards (assuming you're a 19-year old recruit in BMT taking the IPPT test).
Moreover, in order to get your IPPT Gold, you need minimum "B" in all stations (not like NAPFA "Gold", minimum "C" in all stations), which translates to a minimum of 10 pull-ups.
Plus for Commandos/Guards/Fitness Spec, you would require minimum of 12 pull-ups for your IPPT Gold.
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Why can't nafa just accept both grips?
I can do under grip, but I am going to fail my nafa and go in 2 months earlier just because i can't do over grip.
Then go in 2 months earlier to realise that I am wasting my time because i can do under grip which is accepted by army.
WTF big time.
Bro, im talking about the technique, not the numbers of pull up and requirement to get gold/silver.
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Year 1 students fail napha nvm one lah, if you fail in year 2 then you have to do PTP (at least for my school, i think should be the same for all though)
Having said that, its a wise move to want to train pull ups.
You mention that you go gym a few times but still no results. OF COURSE!!!! If everyone could go a few times and see results straightaway the world would be full of Ronnie Colemans and Dave Batistas. While everybody'd body is different, there is almost no way you're going to see results afte a few workouts. You need to do it consistently, maybe say 4-5 months of hard work to see visible improvements.
Other posts have mentioned the various way to imrpove pull ups, so just stick to a plan and dont be afraid to experiment. Find out what works best for you. Once you can do 1 pull up, increase the number of repititions will be a lot easier than going from 0 to 1. You can defintely do it.
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@TS
In the army, people who are unable to do a single pull up (or chin up) are known as "zero fighter".
Normally when people struggle with pull ups, they are heavy in weight. Are u near to the overweight zone?
There's also the skinny type of recruits who simply got no strength to lift their body.
U wan army training method? Get a buddy to push u up the bar when u reach your maximum pull. When i say push, i mean someone touching your bum and push u up.
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pull pull and pull. everyday pull your best then go home. someday you will reach an average of 15 like me. i was 0 last year dude. surely can work!
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Originally posted by validation:
haha, that was a good joke!just wondering, are we allowed to bring in handphones
when we go for bmt?
What joke? I really got more confinement in sispec than all my other ns training stints combined. Those were the worse days in ns of my life. Imagine stuck on an island in the middle of the jungle on saturdays and sundays, and the only company is that reticulated python stuck in the drain, poking its head out to say hi.
Handphone you bring in is one thing, getting the reception to use it is another story.
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I've met short and plump guys who do more sit ups and pull ups than most of us. Puts us all to shame man.
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Originally posted by validation:
im 165 weighing 55kg, im quite small sized though. is it possibly true that my
arms are too weak while im too heavy?
Haha no way- I'm also 165 but I'm 64kg ;)
Problem could lie in strength; so do follow the tips I outlined below, hope they help.
I usually hit 25-27 pull-ups, and yes I'm also JC2 this year. Got A for all stations except SBJ- i cant jump for nuts lol.
--------A post I made a few weeks back----------
Hmm there's really not much to acing pull-ups.
I used to hit only 6-7 during my Upper Sec days, but once I reached JC and joined canoeing my pull-ups hit 22-27. And yes with proper form...
1 very big misconception is that most people would do a close grip pull-up (at shoulder width or more often than so less than shoulder grip), this uses more of the triceps to do the pullup. And most of the time most people have weak triceps- get my gist :)
First things first to use your lats, make sure you WIDEN your grip. Initially it will be tough and you wont see much improvement, your pullup count might also initially drop (some of my friends experienced that) but it will gradually pick up and over time you WILL see improvement if you continually train. Aim to do it daily and 10 pull-ups per set (start with 2-3 sets per day and move to 10 sets). Do them within a limited time frame if possible (ie dont space them out throughout the day).
TBH gym-machines dont really help much in improving your pull-ups. They do help to strengthen your lats and biceps (to a smaller extent) but they wont help to improve your pull-ups as much as there's more to pull-ups than just pure lats/biceps/triceps. Even abs (your core muscles) are utilised to some extent. So the best to train for pull-ups is doing the method I outlined above. Once you're confident of hitting the above-mentioned ranges, you can hit the gym and do weighted pull-ups (placing a dumbell between your legs).
It is only then should you start to focus on furthering your lat muscles strength, and even then I dont recommend gym machines. Do barbell pulls (aka bench-pull), upright barbell rows, one arm dumbell rows etc etc.
Just my two cents worth- hope they helped :)
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Originally posted by gunner77:
Why can't nafa just accept both grips?
I can do under grip, but I am going to fail my nafa and go in 2 months earlier just because i can't do over grip.
Then go in 2 months earlier to realise that I am wasting my time because i can do under grip which is accepted by army.
WTF big time.
Bro, im talking about the technique, not the numbers of pull up and requirement to get gold/silver.
I get what you mean bro.
If NAPFA only allowed undergrip while IPPT allowed both grips, I'd be mega "WTF" too haha.
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Originally posted by Dejomel:
I get what you mean bro.
If NAPFA only allowed undergrip while IPPT allowed both grips, I'd be mega "WTF" too haha.
Well i guess life is unfair, no choice, suck thumb and take it like a man. -
I'm one of those guys can only do chin up with the under palm method.....
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Originally posted by tarutaru:
I'm one of those guys can only do chin up with the under palm method.....
Then fail nafa and go ptp batch?