How can I improve in pullups? Please answer U.S. Marines!?

Question

I am a sophmore in highschool training to enlist in the United States Marine Corps. I am currently enrolled in MCJROTC and very desparate in passing the PFT. I have been trying ever since last year to do 3 pull ups. I can do the 100 crunches and can pass the run and everything else just fine. My knoledge is fine (General Orders, USMC History, Leadership Traits/Principles, Phonetic Alphabet, Uniform Inspections/Regulation, Land Nav., Marksmanship and everything else is good). Only thing thats been worrying me is the pull ups...I can do one on a good day...Its so sad. I PT twice and sometimes 3 times a week. I don't PT much because I don't have the time to PT regularly with school and ROTC. I want to start the DEP program but I don't know what to do if I cant do three pull ups. Well here are my physical specs. Please leave any helpful tips on how to overcome this obstacle.

Height: 6ft.
Weight: 187lbs.
Crunches: 100 in 1min. 49sec.
Dash Run: 2min. 6sec.
Mile Run: 9min 6sec.

Answer 1

Answer from an AF Captain and all-american wrestler:

1. Specific to pull-ups. Your high school or local gym will have an assisted dip and pull up machine. This machine enables you to do more pull-ups than you can do through body weight alone. If you do not know how to use it, ask a gym employee or coach and they will be happy to show you. Find an assist weight than will let you do 3 pull ups on the first set. Do 3 sets, waiting at least 2 minutes between each set. On your 2nd and 3rd set, you may only be able to do one or two reps. That's fine. The next time you do pull ups, try to do 3 each set. Once you can do 3 or more pullups on your final set, then lower the assistance for your next workout. Repeat this process with lower and lower assistance until eventually you can do it with your own bodyweight. It may take you a few weeks or a few months to accomplish this based on your ability and dedication, but it will happen if you commit yourself.

*Only do body weight excercises (pull ups, situps and pushups) every other day at the most. It would take me too much space to explain the science behind this, but please trust me on it. It may not hurt you to do them everyday, but you will get much better results by allowing your muscles time to heal and strengthen. So if you do pullups on monday, wait until wednesday to do them again.

2. Overall: You seem to be in fairly decent cardiovascular shape, but you need to get stronger. In any event, I hope you are lifting weights. If you are not, you should be. Do at least 1 excercise per muscle group. Since you want to maximize strength and agility, do HIGH weights and LOW-MED reps. For ex., if you are doing the bench press, find a weight that you can only do for 4-6 reps for 3 sets. Once you can lift that weight for 6 reps on your third set, add 5-10 more pounds during your next workout. Make sure to wait 2-3 minutes between each set. e.g if you are doing deadlifts, do a set of six, then wait 3 minutes before trying to do six more. This allows you the optimum balance between muscle strength and muscle tone. (again, not enough space to explain the science, ask a personal trainer and he/she can tell you) When you are lifting weights, ONLY excercise each muscle group once every 3-4 days. i.e., if you do bench press on monday don't do it again until at least thursday. If you work a major muscle group more often than this, such as doing squats 4 days a week, you will not see optimal strength gains, you will plateau quickly, and you may actually get weaker. If you are sore, do not lift. Soreness is your body's way of telling you it is still healing. The muscle healing process is what allows us to become stronger. Each time a muscle is broken down throught a workout, it heals stronger. Allow it time to happen.

3. Perhaps most importantly, keep a workout log. For each workout, write down what excercise you did, the weight you did, and how many reps you did. Then try to better it the next time out. You cannot underestimate the psychological edge that comes from being able to see your strength gains on paper.

Good luck. You can do it, all it takes is dedication.

Answer 2

You just have to work on your upper body, they have taken away what we call the "kip". So you young guys have it a little tougher than I did. If I were you I would not worry about not being in the "perfect" shape when you enter. Your Drill Instructor will take care of your training and getting you into a battle ready MARINE. They have been doing for over 200 years. While you are in Boot, the first Phase PFT is nothing to worry about, but just do your best. I was a 300 PFT'er all 3 phases. get your 3 mile run down to 22 mins before you go to boot and you can be a 300 PFT'er with no problem.

Answer 3

Check out the Armstrong Pull Up Program. A lot of my Marines swear by it. Other than that, get a pull-up bar in your backyard and go to town. Try to get into the habit of having your knuckles facing away from you. It'll be difficult for awhile, but once you build up your muscles, it'll be a cake walk.

Run three miles, that is the length for the PFT.

Answer 4

Marine is correct. Example just for note, in the State of California, a lot California State Universities and Universities of California have a AROTC or AFROTC. But only 2 campus of the Universities of California let you do NROTC. Those are the Universities of Berkeley, and San Deigo. (I believe Standford Universities are their own branch and have their own NROTC.) But some UCs and CSUs allow you to take it if of of those two Universities are near by. California has the biggest universities system in the world for those who does not know. PLC is still a good option to choose from.

Answer 5

It sounds like your allready in pretty good shape. I'd suggest you continue to work out with weights focusing on your upper body strength. You also might wanna get with your gym teacher or coach to see if they can offer up any technigues you might not have tried. It might even be a tiny bit mental. You've convinced yourself you can't and maybe it's affecting you. Grab that Bar and tell yourself your gonna do it once and for all. I think your Desire is gonna overcome this little thing before you know it. Best of Luck.

Answer 6

mdjarhead had a good post. I also agree with a_wood80's suggestion about negative training.
As far as Sloppy's post, those links provide good info, but the comment about your weight was WAY off. Your max/min weight at your height is 203lbs/140lbs. At 187 lbs, you need to be more concerned with body fat percentage and muscle mass.

Keep at it. 95% of the game is mental willpower.

Answer 7

Do negatives. Assist yourself to the up position and then slowly lower yourself down. This will get your arms accustomed to bearing that much weight. You can't even enlist until you're a senior, so you have plenty of time.

Answer 8

I'd say try doing 1 pull ups every 5 min.? or maybe less if you can maybe a min. Don't rush yourself take your time to adjust so your body is comfortable, good luck

Answer 9

well you can do curls, that will help with your biceps. another great one is getting some dumbells and isolating your biceps doing curls that way. that will help alot with strength. also using the dumbells instead of flexing at the elbow, use your shoulders. bend your elbow just a little and instead of lifting it like a curl lift it up with your shoulder, that will build strength in your shoulders which will help also! good luck

Answer 10

Check out the following Stew Smith articles at Military.com.

One is titled "Tips for Better Pullups"

http://www.military.com/NewContent/0,13190,Smith_033004,00.html

http://www.military.com/Opinions/0,,Smith_Index,00.html

It would help if you dropped a few pounds too. Lose the fat.