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 Using assisted pull-up machine for OAP

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Sosna

Sosna

Posts : 217
Join date : 2011-08-11
Age : 28
Location : Glasgow, Scotland

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PostSubject: Using assisted pull-up machine for OAP   Using assisted pull-up machine for OAP EmptySat May 12, 2012 1:04 am

I was at the gym today and it just suddenly clicked that I could use the assisted pull-up machine to progressively work towards the OAP. It had never occurred to me before and it felt great! Definitely going to use this at least once a week and add it to OAP training.

What I did was instead of having 2 legs on the pad, I hang from one arm and put one leg on the pad and one out to the side, which makes sense since at the dead-hang with one arm both legs are not level. Choose a weight you can JUST do one rep with and do 5-6 sets of 1 rep.

I'll keep this up and let you know if this method works. I'm surprised I haven't seen people mention this or do it on Youtube etc.

Using assisted pull-up machine for OAP 34oxbt0
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Fi

Fi

Posts : 544
Join date : 2012-02-09
Location : London, UK

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PostSubject: Re: Using assisted pull-up machine for OAP   Using assisted pull-up machine for OAP EmptySat May 12, 2012 10:06 pm

I like your thinking. We've got one of those machines in the gym, and I think you're right - surprising that no-one's thought of using them for OAP's. Might just give it a go too. WHat &age of your bodyweight have you started on? I'm thinking a third sounds sensible, but that's a total guess.
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Sosna

Sosna

Posts : 217
Join date : 2011-08-11
Age : 28
Location : Glasgow, Scotland

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PostSubject: Re: Using assisted pull-up machine for OAP   Using assisted pull-up machine for OAP EmptySat May 12, 2012 11:07 pm

Phin wrote:
I like your thinking. We've got one of those machines in the gym, and I think you're right - surprising that no-one's thought of using them for OAP's. Might just give it a go too. WHat &age of your bodyweight have you started on? I'm thinking a third sounds sensible, but that's a total guess.

Cheers for the reply, er well I'm not really starting my OAP from scratch at the moment I've already made significant progress with it using other methods and weighted pull-ups etc. Just to answer your question though, I was doing about 60% percent positive reps and 70-80% negs.

However I would say just try it out and see what weight you can do 1-2reps with and work your way up from there. Doing anything more than 3 reps is pointless for OAP training.

I have to say though my biceps are REALLY sore today (not bad sore) so I'm leaving it at least 5-6 days before going at it again.
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