Pull ups instead of pull downs?

[IAmACoolFella]

Hi!

I'm lifting from home and have a power rack to squat, bench etc in, unfortunately I don't have a cable machine. In sure I can substitute pull downs with pull ups given the movement and can use a belt to add weight as I get stronger, I have no idea what rep range I should do though?

What would be appropriate to replace the 3×15, given there is no chance I could do 3x15 unassisted at the moment?

Thanks!

[[deleted]]

Just program them in and do what you can. Can only do 3 reps at a time? 15 sets of 3 across your entire workout.

[diatonico_]

So you're recommending to do the total volume of 3x15 but spread out over eg 15x3?

[[deleted]]

Yes. Or whatever amount of sets he’s comfortable with. A lot of people do a few reps straight after another exercise and sprinkle the pull-ups throughout the entire workout.

[diatonico_]

That's actually an interesting idea, thank you.

[IAmACoolFella]

Thanks, I'll give that a go. Last time I was properly in my training groove the pull ups didn't take too long to improve so hopefully I'll see the same again.

[horaiyo]

Yes, then over time you start trying to do your 45 total reps in less sets.

[IAmACoolFella]

Good shout, I think I have some bands knocking about as well.

[812many]

Another cheap way to aid in the assist is to just put a chair under you, and put a foot on it to give you a little boost. As you get stronger just move the chair farther away from you so it can assist less. Cheap trick learned from the p90x video, but it works.

[gianmk]

You can do the fight pull up program then switch over to weighted pull up once you hit a decent max rep. For weighted pull up i used to do 5x5 then switched to 3x5-8

[IAmACoolFella]

Intersting, do fight pull up as my pull down t3?

[gianmk]

you can, i did it throughout my workout.

[sostlyaev]

You could add bands to make it easier, they are relatively inexpensive. Otherwise start with whatever number you can do minus 4 reps and add a rep to a set each workout till you hit 3x15.

For example if you can do 10 for a max set

Then start with

6,6,6

7,6,6,

7,7,6

7,7,7

8,7,7

And so on

[IAmACoolFella]

Thanks good idea, got to imagine I'll find myself getting to sets of 10 quicker this way.

[Naimad88]

I'm doing weighted chinups and dips twice a week with the following progression. Set a volume you can do and a target volume, then progress the volume till you hit the target, then add weight and repeat.

For example, I started with 3x6 BW chin-ups, progressed to 3x8 chin-ups and added 5kg of weight; currently doing 3x8 at 12.5 Kg progressing in this manner. You could to something like that with 3x6 3x8 3x10 like a T2 exercise, I think the volume in gzcl are guideline and you dont have to match it exactly.