Hello, I am a 6'1" guy
who weighs 202 pounds and is 20% body fat.
I currently am far out of
shape from what I normally am. Still, I have never been able to do a
Do you have any
suggestions as to how I could strengthen those specific muscles that allow you
to do a pull-up?
Apart from wide-grip lat
pull-downs, are there many other exercises I could do?
Concentrate on strengthening your lats and your biceps since these are
the main muscles used for a pull up.
Specifically, I would concentrate on exercises that mimic the motion of
a wide grip pull up. So, aside from wide grip pull downs,
I would also incorporate the assisted pull up machine, assisted pull ups on
bar (with a spotter or some form of self assisted spot, jumping pull-ups, pull
up negatives, and rack chins.
If you work your back more than once a week make sure you are getting enough
recovery time (up to 72 hours for high volume workouts) so that you can go
into each back workout fresh.
Finally, if you want optimal results, you need to make sure your nutrition
is in place.
The right types of foods will not only fuel your workouts, but help with
muscle recovery. Best of luck to you!
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try to exercise on empty stomach and fail to accomplish your fitness goals.