Using bands for assisted pull-ups

[Shock6050]

This may be something all are aware of but I’m fairly new to using various bands to make different parts of a lift more difficult. One thing I miss from the regular gyms is the assisted dip/pull-up machine so I can crank out higher reps than I normally would. Just came across a post about using bands at the top of the pull-up bar and then put your feet inside the band at the other end to basically mimic that machine. Works really well as I usually save dips or pull-ups towards the end and just burn them out as many as I can do for 3-4 sets. Just wanted to share if others aren’t aware of this little “hack.”

It’s amazing how much you can do without the need for all of those individual machines in the gym, and are likely better for you as they usually require use of stabilizer muscles.

 

[Bigmurph6]

Our brother @fitstudboi had one set up in his dungeon. I haven’t seen him around in awhile but bands have so many uses.

Assisted pull ups being a great use helping someone trying to get up to there bodyweight and rep them out.

Great post brother @Shock6050

 

[JLee]

John Meadows swears by them. Any one who hasn’t definitely should!

 

[Kad1]

One huge negative to band assisted pull-ups is most people never progress to a real pull-up. An terr variation is a slow eccentric lowering pull-up. So you jump till your chin is over the bar then lower down on a4-6 sec tempo. Do 3-4 sets of 10 of those and you’ll be doing regular pileups n 6 -8 weeks

 

[Kad1]

Bands are great for certain lifts. You need to k ow how and more importantly when to use them

 

[JLee]

I personally only use the bands for pull ups and cranking out some extra chin ups. Im actually going to try what you wrote above because I can’t do pull ups with out a band.

 

[Bigmurph6]

It works great brother let us know what you think

 

[Bigmurph6]

One huge negative to band assisted pull-ups is most people never progress to a real pull-up.

Really I thought it was honestly the whole point.
So its really the form that stops them from progressing?
I use assistance from bands on pull ups to rep them out I can crank out only a couple without the band should I change to just a couple instead of repping them out?
@Kad1 ?

 

[Kad1]

I’ve done this shit with people for 20 years. Some more athletic people woo advance most will not. Negatives are the best for increasing strength

 

[Kad1]

Yeah that’s fine to use them that way. Just don’t use them all the time thinking they are building strength

 

[Shock6050]

Yeah I didn’t intend to mean to only rely on bands for this, but rather as a supplement to obtain higher reps, especially as you continue to widen your grip. A good combination would be to use bands to get to certain rep ranges in the 15-20s, then go raw and focus on the eccentric phase if you can’t do many. If I recall correctly from my prior exercise physiology days, eccentric movements help develop more strength compared to concentric, which you can translate to many other lifts such as a bench press. You go to failure and with the help of a spotter get the lift to the top then very slowly do the eccentric phase and repeat for 5 additional reps or so.

 

[Bigmurph6]

Thanks brother yeah I was using it for part of my workout I just started normally don’t use bands until extremely recently got bigger ones.
Nothing crazy I use just enough so I can hit 12x4 for back and shoulder work.
Its brand new so when I saw this I was ready to completely drop it but I will keep it but im going to push no assistance more than the 12x4 that’s a good exercise but if I keep hitting 4 eod I will be at 5 and so on I believe that it might be the better way you really got me thinking about this

 

[Kad1]

100% correct . The eccentric phase is the strength building portion of the lifts

 

[Shock6050]

Sorry I meant to have replied to your initial post essentially emphasizing this when trying to improve body weight pull up repetitions!

 

[Shock6050]

Typically my lifting tempo varies but in general I shoot for more time during the eccentric portion. So for example, explosive 1 second concentric, then 2-3 second eccentric phase. Of course I can’t do as many reps if I’m banging it out 1:1, but have always been a strong advocate with proper form over the emphasis just on just weight. Sounds like we have some similar backgrounds though you certainly have taken it to the next level with your coaching experience all levels of athletes and competing yourself. Much respect! I also have multiple degrees in nutrition and exercise physiology and previously did some PT with my CSCS certification. Now my career has taken a turn about 10 years ago as a clinical scientist in mostly the vascular field supporting research on medical devices primarily for patients with aortic disease (aneurysms, dissection).

 

[Kad1]

Nice! I also have BS in ex phys, CSVS and USAW L2. I worked with Charles Poliquin for over 15 years and tons of Pt’s and Chiros

 

[Poppy]

I worked with Charles Poliquin

Darn brother. That dude is royalty!

 

[Kad1]

Super smart guy. I was very fortunate to know him

 

[Bigmurph6]

This is why I added it in recently but I can do pull ups just not rep them I believe that im actually going to start first with no band first set till failure.
Then do the final 3 sets with assistance I believe that this will push me harder and still allow me to put it in as a full exercise.