I found an article in T-Nation that had a program for beginners like me that can't do 1 pullup. I just wanted to know, what can I replace assisted pullups with? In my gym, no one can really assist me on my pullup and I don't have any resistance bands(too broke to buy them). Also, when do I add weight to my negatives?
Category #1: The "I really, really suck" program
Target Audience: Zero Pull-ups
Frequency: 2 times a week, spread out by 2-3 days each
Negative chin-ups, 4 x 2-3
45-degree bent over row, 4 x 10, 8, 6, 12
Wide grip pulldown, 3 x 12, 10, 8
Flexed-arm hang, 4 x 15 seconds
Assisted pull-ups, 4 x 8-12
DB row, 3 x 10, 8, 6
â?¢ Do a 5-second negative, 1 jumping pull-up OR a 10-second flexed-arm hang as frequently as you wish.
â?¢ Train biceps 1-2 x week, often at the end of this program. Go moderately heavy.
â?¢ Forearms can be trained if grip is an issue.
â?¢ When you can perform your heavy set on the assistance exercises, increase all weights per set by 5 lbs.
â?¢ For the negatives, work on being in control throughout the ROM and not just at the top.
â?¢ For the flexed arm hang, increase by 5 seconds when you can (usually about every 2-3 weeks).
â?¢ Test yourself every 4 weeks to see if you can do a strict pull-up yet. It's okay to jump up and start at the top (don't count that one), lower yourself down and then try to come back up. Be sure to go at least Â¾ of the way down for it to count as one rep.