Heey,
I go to the gym since december. I started at 83,6 kg now I am at 79,4 kg.
My goal is about 72 to 74 kg without losing too much muscles.
Right now I cant do a single pull up and I do a upper body lower body split.
Upper body:
- Lat Pulldowns (cable)
- Seated Rows (cable)
- Australian Pull ups
- Push Ups
- Dead Hangs
- Shoulder press (seated with dumbbells)
- bicep curls standing with Dumbbells
- Triceps cable machine
And lower body days I do
Leg press
Leg extensions (machine)
The other Leg machine that I pull back lol
Lunges
Knee raises on pull up bar
The wednesday and saturday I do inclined walking at 15% incline and 4 km/h speed for 30 minutes
My thought is losing weight, makes pull ups easier and doing some more bodyweight stuff.
Im scared I will develop disbalance somewhere, am I missing something?
Ok I dont think I can do them yet...
You can always do negatives. Put a bar around shoulder height, stand straight, grab it, and slowly lift your legs. You will start to slide down because you can't hold your bodyweight without putting your legs on the ground. So you'll slide down. Congratulations, you did a negative pull-up.
Negatives are just starting at the top of the bar and trying to slow how quickly you drop down. If you can't do that, then there probably some other fitness priorities you should be focusing on instead.
This was how I was able to do them. It took about 10-15 days of trying before I was able to do one. Once I could do one, I was quickly able to do three. I was topping out at 10 after a month.
I was also losing weight quickly, and had gone from 210lbs to something much smaller. I didn't have a scale.
Start with just hanging and lowering yourself down slowly.