Using Pulldowns to work up to Pull-Ups/Chins

[D.W.]

A friend of mine uses latpulls to increase his chinup ability, volume was what worked for him, so he does something like
3x1 chinups
5x5 negatives
3-5 sets to failure on a latpull-machine, using different grips

This would be his pulling workout for that day, after squats and bench or press.

Volume seems to be a good idea here, but working up to a chinup at +300lbs will be pretty hard. If you lose weight and work on latpulls, negatives, maybe row-stuff or curls, this should work.

[DV]

Pull-downs is used several places I've seen in working up to a pull-up. When you become lighter and stronger, start working negatives. And as soon as you can do one chinup, start doing singles throughout the day/workout. Chins seem to respond very well to frequency. I think something like 3x10 with a chin-grip would fit the bill. Don't be surprised if you can pull the entire stack pretty quickly, though. And when that happens, some sort of row (DB or BB) is probably a decent alternative.

I think TBone had some good advice as for how to work up to your first pull-up as well, a while ago. It might be googleable.

[Dastardly]

10 sets of 1-5 and 3 of 10? I know I'm the one asking for advice, but isn't that a lot of volume for novice progression?

Nope, because pulldowns are easier and less taxing than real pull ups. Novices can handle some extra bodyweight (and in this case less than bodyweight) acessory work as long as it is not something that will directly interfere with the barbell lifts. The OP is a big guy, some pull downs really wont hurt. Volume over many sets is the best way to get good at real bodyweight exercises, pull downs will be the same.

[gummi_hulk]

I'm doing 3 sets of V handle pulldowns after SS stuff. When you can get 10 move up. I recently added in a "heavy" day on Wednesday.

I'm heavy and I haven't found jogging hurts my joints. But I haven't tried doing it more than once a week in a long time.

[skipbeat]

just would like to add that upper back & bicep work should not be considered optional on SS. the upper back can use more work, and your biceps are almost totally neglected with just the barbell lifts

what do you guys think about chinup-grip (supine) pulldowns? i do these when I'm too lazy to do real chinups. i've seen powerlifters and bodybuilders alike both do pulldowns when they can very obviously get 15 deadhangs no problem

[Corrie]

I don't actually know anyone who has managed to get more chinups, or their first chinup, from doing lat pulldowns.

Maybe you guys have had other experiences but I never had success with it and I've never met a person who has actually succesfully made the transition.
I think singles or using a resistance band is better personally.

[JM3]

I don't actually know anyone who has managed to get more chinups, or their first chinup, from doing lat pulldowns.

Maybe you guys have had other experiences but I never had success with it and I've never met a person who has actually succesfully made the transition.
I think singles or using a resistance band is better personally.

I dont think theres much carryover. Never was for me. I like doing them tho.

[JSK]

I don't actually know anyone who has managed to get more chinups, or their first chinup, from doing lat pulldowns.

I did. I originally tried using the chin-assist machine at my gym, and got absolutely nowhere. I think because those machines allow you to build some momentum on the way up, and since the last 1/3 of ROM was my problem I was getting too much help there to actually improve.

I started doing lat-pulldowns with form to emulate pull-ups: same grip width, keeping my body more upright and not turning it into a row, pulling bar all the way to my chest with elbows in and shoulder blades tucked.

Since I couldn't do a single chin/pull-up at the time, I focused on heavier sets of 5-6 reps for the pulldowns, with as much weight as possible. Once I could do a chin-up I started doing those and switched to higher-reps on the pulldowns. Now I still do the pulldowns in addition to chin-ups (usually not on same day though).

[JM3]

how are your chins now?

[JSK]

Recently I've been getting 8 or 9 on my first set. Not great, but a big improvement from not being able to do even one with full ROM.