If you are too weak to do a pull-up, but instead hang from a bar and pull regardless, are you making any progress? Also why do most exercises need to be full reps to “count”?

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If you are too weak to do a pull-up, but instead hang from a bar and pull regardless, are you making any progress? Also why do most exercises need to be full reps to “count”?

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7 Answers

Anonymous 0 Comments

Are you making any progress, yes, sort of. A pull up involves many different muscles that fire in sequence to move you upwards. By getting part of the way up, you’re getting partially through the sequence, and therefore only strengthening those muscles that you’re engaging until you fail to lift yourself farther up. Eventually, those muscles should get strong enough to be able to provide enough force to make the rest of the sequence easier, as you have more momentum. If one is too weak to do a pull up, the best thing to do is to buy a band which you put your knee or foot through that allows you to place some weight on it. Then, you can work the entire group of muscles needed in the correct and full order, and eventually lose the band. Your other question is similar. The reason it doesn’t count is that it’s not working the entire muscle group that the activity is supposed to work. However, it can still be productive to a lesser degree.

Anonymous 0 Comments

Broadly, any exercise is better than no exercise. So yes you’ll make progreas by hanging, especially for grip strength.

If you wanted to improve even faster I’d suggest doing ‘negatives’ by jumping up to the top position of the pullup, then slowly letting yourself down.

Anonymous 0 Comments

Who are you, George Michael Bluth?

Anonymous 0 Comments

Tensing the muscles without causing movement is called isometric training, and does indeed work. It is especially used in rehabilitation to strengthen muscles, without taxing the joins much. It does not train intramuscular coordination, which helps generating forceful yet elegant movements. So keep on pulling! (Although easier exercise or considers a faster way to progress)

Anonymous 0 Comments

As it’s been said before, basically any exercise is better than nothing, but for people who can’t do a single pull-up, weight assisted machines and negative pull-ups are great!

Now for the second part that hasn’t been addressed, basically you want full reps because it works your muscle all the way through, and usually the extreme positions (fully extended or fully contracted) are the weakest, where you’ll challenge your muscles the most.

Also, there is a concept of time under tension : the longer it is, the better (up to a point of course…) so going full range also increases your time under tension.

Some exercises such as the squat require a minimal range of motion (typically parallel to the ground) to prevent damage to the knees. Good habit to go full range!

Lastly full reps are the best way to measure progress. If you’re doing half reps and cheat reps, it’s harder to tell weather you’re actually getting stronger, or just cheating more

Anonymous 0 Comments

Just thought I’d pipe in here. Push-ups may seem difficult. Even one but start on your knees. Do
a few. Immediate results. You can fucking do it.

Anonymous 0 Comments

Different muscle contract at different points along the range of motion. Pulling up will only engage the muscle at the very beginning of the motion, the rest are not being exercised. If you can’t do a pull-up, you would be better off doing different exercises the work the same muscles a pull-up would.