Total workouts completed today

People in the gym at today's peak

People working out now

More statistics
Message Boards

PIYO: DEFINE YOURSELF

Message Boards

Whether you're seeking expert advice or looking for peer support, you'll find helpful and knowledgeable friends on the Message Boards 24 hours a day. 

 

How to post photos in your Message Board threads:


Threads [ Previous | Next ]
Assisted Pull Up Machine At Planet Fitness
Assisted Pull Up Machine At Planet Fitness
pull ups assisted pull-ups
3/14/12 2:18 PM
Since I have struggled doing more than a few pull ups in the P90X routine, I thought it would be a good idea to use the Assisted Pull Up Machine offered at my gym, Planet Fitness. This machine has a weight system that allows you pull up a kneeling pad and add weight to it so it lessens your own weight. I have a couple of questions regarding this:

(1) I read in similar posts that even if you can't complete more than 1 or 2 pull ups, it is still a "better" workout to do them unassisted. How much truth is there in that? Would it be better if I did as many unassisted pull ups per set and THEN added some weight to the machine and do a few more reps?

(2) I struggle to figure out exactly which hand grip to use for each workout. Any tips on that? I tried searching for a picture of what the hand grips look like for the planet fitness machine but couldn't find any.
Report Post Report Post
?
RE: Assisted Pull Up Machine At Planet Fitness
Answer Answer (Unmark)
3/14/12 2:28 PM as a reply to halcyon13.
The assisted pull up machine is a great way to build up the strength to do pull-ups. You can gradually build up your strength with the assisted machine.

Another way build up to unassisted pull-ups is to use the P90X Chin-Up Max. This hooks onto your pull up bar. You then put one foot in the Chin-Up Max, which allows you to offset your body weight during the pull-up. It also has adjustable resistance levels, so the stronger you get, the less assistance you'll need.

Other exercises to help you build those pull-up muscles:
-Lat Pull downs
-Negative Pull-Ups (lowering yourself from the bar)
-Bent Over Row
Report Post Report Post
?
RE: Assisted Pull Up Machine At Planet Fitness
Answer Answer (Unmark)
3/14/12 7:47 PM as a reply to halcyon13.
The Chin up max that Collette described is pretty much the same thing as the assisted pull up machine that you described. to answer your questions:

1) yes, the best way to get better at pullups is to do as many as you can without the assist, and then finish out the set with the assist. This is especially useful for some of the more complicated pullups such as v pullups (where you put your chin to your right hand, and then down, and then to your left hand).

2) not sure 100% what you are asking about here, but i'll toss some general info out, if i miss then just let me know! Pullups are generally with palms facing out with your arms about shoulder width. Wide pullups have your arms further out, generally at least 6 inches to either side of your shoulders. Chinups have your palms facing towards you, with your arms about shoulder width. Hammer pullups have your palms facing each other, on whichever set of holds is more comfortable. Close grip overhand pullups are just what they sound like, with generally a spacing where your thumbs can just touch each other.

Hope this helps!

Edit: thats the thumbs touching each other when they are extended, not in the grip. so there should be about 4 or 5 inches between your hands (depending on how long your thumbs are emoticon)
Report Post Report Post
?
RE: Assisted Pull Up Machine At Planet Fitness
3/29/12 10:05 AM as a reply to hamm3rhand.
hamm3rhand:

2) not sure 100% what you are asking about here, but i'll toss some general info out, if i miss then just let me know! Pullups are generally with palms facing out with your arms about shoulder width. Wide pullups have your arms further out, generally at least 6 inches to either side of your shoulders. Chinups have your palms facing towards you, with your arms about shoulder width. Hammer pullups have your palms facing each other, on whichever set of holds is more comfortable. Close grip overhand pullups are just what they sound like, with generally a spacing where your thumbs can just touch each other.

Hope this helps!

Edit: thats the thumbs touching each other when they are extended, not in the grip. so there should be about 4 or 5 inches between your hands (depending on how long your thumbs are emoticon)



First of all, thank you both for your quick responses! To clarify what I was asking about, I attached a photo of the hand grips for the assisted pull up machine at Planet Fitness. I want to go over each of the different pull-ups performed in P90X to determine where the best place to grip on these hand grips is. For consistency sake, lets say the furthest grip on the left and right is grip 1, the lowest grip is grip 2, and the grip nearest the middle is grip 3.

Reverse Grip Chin-Ups = Grip 3
Corn Cob Pull-Ups = Grip 1
Switch Grip Pull-Ups = Grip 1, then Grip 3. The transition between these two is pretty hard, but I don't think it's very comfortable doing Reverse Grip Chin-Ups on Grip 1. Thoughts?
Wide Front Pull-Ups = Unfortunately I have pretty broad shoulders, so I have to grab the very ends of Grip 1 in order to get wide.
Closed Grip Overhand Pull-Ups = I've tried Grip 3, but as you can see in the picture it is slightly angled, causing my palms to face outward slightly and making this move difficult. Any thoughts on how to do this one better?
Towel Pull-Ups = I can't really do this one since I can't slide a towel back and forth across a pole, so I've just been alternating my hands. So for the first 3 I hold Grip 1 with my left hand and Grip 2 with my right hand, then switch for the next 3. Is that okay?

I think that's all the pull-ups, thanks in advance for any help you can give!
Attachment

Attachments: photo.JPG (379.4k)
Report Post Report Post
?
RE: Assisted Pull Up Machine At Planet Fitness
Answer Answer (Unmark)
4/2/12 1:33 PM as a reply to halcyon13.
bbacchi15:
hamm3rhand:

2) not sure 100% what you are asking about here, but i'll toss some general info out, if i miss then just let me know! Pullups are generally with palms facing out with your arms about shoulder width. Wide pullups have your arms further out, generally at least 6 inches to either side of your shoulders. Chinups have your palms facing towards you, with your arms about shoulder width. Hammer pullups have your palms facing each other, on whichever set of holds is more comfortable. Close grip overhand pullups are just what they sound like, with generally a spacing where your thumbs can just touch each other.

Hope this helps!

Edit: thats the thumbs touching each other when they are extended, not in the grip. so there should be about 4 or 5 inches between your hands (depending on how long your thumbs are emoticon)



First of all, thank you both for your quick responses! To clarify what I was asking about, I attached a photo of the hand grips for the assisted pull up machine at Planet Fitness. I want to go over each of the different pull-ups performed in P90X to determine where the best place to grip on these hand grips is. For consistency sake, lets say the furthest grip on the left and right is grip 1, the lowest grip is grip 2, and the grip nearest the middle is grip 3.

Reverse Grip Chin-Ups = Grip 3
Corn Cob Pull-Ups = Grip 1
Switch Grip Pull-Ups = Grip 1, then Grip 3. The transition between these two is pretty hard, but I don't think it's very comfortable doing Reverse Grip Chin-Ups on Grip 1. Thoughts?
Wide Front Pull-Ups = Unfortunately I have pretty broad shoulders, so I have to grab the very ends of Grip 1 in order to get wide.
Closed Grip Overhand Pull-Ups = I've tried Grip 3, but as you can see in the picture it is slightly angled, causing my palms to face outward slightly and making this move difficult. Any thoughts on how to do this one better?
Towel Pull-Ups = I can't really do this one since I can't slide a towel back and forth across a pole, so I've just been alternating my hands. So for the first 3 I hold Grip 1 with my left hand and Grip 2 with my right hand, then switch for the next 3. Is that okay?

I think that's all the pull-ups, thanks in advance for any help you can give!


...wow. That is certainly the most interesting setup i have ever seen for a pullup machine. whoo boy, no wonder you had some questions. Doing switch grips like you are stating should be fine, just try to make the transitions without hanging out on the ground. for the close grip ones, i agree that doing them with the angled ones sucks. I noticed that there is a corner on the right side of the machine, do you think you could grab the purple part and do a pullup with that? its a bit more of a finger workout, and the grip 2 might get in the way, but i think it might be doable. And yes, for towel pullups, even with the way most pullup bars are set up its very difficult to do the sliding thing due to the grips or attachments, so most people i know do it the way you are describing. Good luck with that contraption!
Report Post Report Post
?
RE: Assisted Pull Up Machine At Planet Fitness
4/26/12 8:45 AM as a reply to hamm3rhand.
I've found that doing the close-grip chin ups on just one of the grips works great! So instead of having my hands on two separate grips, just grabbing one and trying to avoid the dip handles as I go up.

I'm also going to start using the bar on the Smith machine at the gym to do pull ups. Thanks for all your help everyone!
Report Post Report Post
?