I tend not to ask many questions around here or start many new threads. For the most part, I think I know what I'm doing. I've been lifting for years, have tried almost everything at least once, and have had pretty good results. However, I did some pull-ups for the first time in a long time today, and it was quite the wakeup call. So, excuse me while I make fun of myself...

I weigh 170 pounds and haven't done pull-ups in about a year (I weighed 145 back in those days). But, despite the extra weight, I've gained a ton of strength in the last year. So, today, I think, "Hmm, I should throw pull-ups back into the routine for a month or two. I'll knock out a few sets of 10 right now and see what I should add for weight next week."

Well, sadly, those sets of 10 didn't materialize. I managed 8 "pull-ups", and I say "pull-ups" because they included a jump and a wee bit of swinging for momentum on the reps. So, knowing better than to swing, I started over at a dead hang and managed three real pull ups.

That was a bitter blow to my ego! I went from thinking I'd knock out a set with ease to feeling all my muscles crackling and stretching on three measly reps.

Now, I try to do pull exercises regularly...bent-over rows, barbell rows, some deadlifts, etc...but I know I inherently favor push exercises. Who doesn't love putting massive amounts of weight above their head and holding it there? If performing the pushpress was a job, I'd do it eight hours a day.

Anyway, I don't really have a point here. I don't need any comforting, and I think I can manage to increase my pull-ups without much advice. But, I just thought it was quite hilarious that I scored so pitifully on the pull-ups today. Andhaving a big bench isn't any consolation prize. Now I'm going to go hang my head in shame. :rolleyes:

(And I just realized this little nonsensical rant was longer than I had expected, so knowing my own tendency to skip long posts, I'm guessing few of you made it this far. If you did, reward yourself with a slice of pizza...on me.)

They wouldn't sell me a slice...so I had to order a whole one.

Got the large veggie on whole wheat and billed it to you through this site....hope you're o.k. with that....:o

They wouldn't sell me a slice...so I had to order a whole one.

Got the large veggie on whole wheat and billed it to you through this site....hope you're o.k. with that....:o

Hey, you earned it! And veggies on whole wheat sounds good :tu:

Yeah -- Having more push exercises than pull exercises is a mistake that alot of people make, and it can actually set you up for all sorts of problems (including injury and chronic pain). Definately keep working on the pulls, and have AT LEAST one pull for every push (and preferably more). Not only will that balance you out, but believe it or not, it will help you on your push strength as well.

Yeah -- Having more push exercises than pull exercises is a mistake that alot of people make, and it can actually set you up for all sorts of problems (including injury and chronic pain). Definately keep working on the pulls, and have AT LEAST one pull for every push (and preferably more). Not only will that balance you out, but believe it or not, it will help you on your push strength as well.

Yeah, I read about that all the time, and I make an effort to balance things out with pulls. But even with that thought in mind, I tend to put a little more effort and time into push, without even thinking about it. I just gravitate toward it. I wish I could "reset" everything and start over, since I'm already starting to be "push heavy" so to speak, in terms of muscle size and strength. I think my lats hate me.

Stick with it and I'm sure those pull-up numbers will be looking much better 4-6 weeks from now. Let us know how it goes.

I'm glad I found this site as an utter noob :D I've been trying to balance my workouts these days and follow JSF advice in general :)

From my understanding - wouldn't you be better off to continue with push exercises while incorporating the pulls? Like if your left bicep is smaller than you right, you keep working both the same until their even. Wouldn't the same apply for front to back muscles?

I'm glad I found this site as an utter noob :D I've been trying to balance my workouts these days and follow JSF advice in general :)

From my understanding - wouldn't you be better off to continue with push exercises while incorporating the pulls? Like if your left bicep is smaller than you right, you keep working both the same until their even. Wouldn't the same apply for front to back muscles?

I've been doing both and started with a 50-50 push/pull ratio. But slowly but surely, I've moved into more like a 70-30 ratio, which is where I think a lot of this imbalance is coming from. I need to get things back to even, but man, it's hard when you don't like pull exercises all that much. Push exercises are like pizza. You could eat an entire pie in one sitting. Then there are pull exercises, and they're like oatmeal. You know it's good for you, and you do eat it, but there's no way you could eat a bucket full. Okay, bad analogy!

Anyway, I am re-dedicating myself to pulls this next week and hoping things start to even back out. I am expecting it to take some time, but I hope it starts to happen on its own. Does anyone have any experience with this?

Also, my right shoulder has been feeling odd lately, and I really do think it has something to do with my shoulders being completely imbalanced. If I don't change, I think my shoulders are going to start sloping forward like an ape's.

Anyway, thanks for the comments. Hopefully the next time I post a thread about my pull strength, it's titled, "My magnificent pull strength."

JSF's rule :tucool:

I'm glad I found this site as an utter noob :D I've been trying to balance my workouts these days and follow JSF advice in general :)

From my understanding - wouldn't you be better off to continue with push exercises while incorporating the pulls? Like if your left bicep is smaller than you right, you keep working both the same until their even. Wouldn't the same apply for front to back muscles?
The way to correct strength that is out of proportion between two different muscle groups is to maintain the strong group's strength while increasing the weak group's strength until the two are in the proper proportion.

It's a bit different than a lagging limb because there you are comparing between two muscles that are the same, whereas here you are comparing between completely distinct muscles. As such, in the case of a lagging limb, you're striving for balance (implying equality), while here you're striving for proportionality (implying a specific ratio). However, this ratio is often subject to opinion and, to make matters worse, varies depending on the exercises you are comparing.

Are there any ballpark guidelines one might try to follow, such as bent-over barbell row should be around (or at least) x% of flat barbell bench press?

Hockey,
I've had the same exact issue you are dealing with. It was insane that I could push huge amounts of weight in other areas but my back was lagging. Basically, it just comes down to putting the time into it, steadily increasing the weight (Challenge yourself!!), and making sure not to lag behind on your back workouts.

I dedicate an entire day to back simply for that reason. I do the following 5 exercises on that day.
Bent-over row - 4 sets x 10
Lat-pull down 4 set x 10
Low Cable row 4 set x 10
Lower back extensions 4 set x 10
Pull-ups (assisted by the machine) 4 set x 10

As far as a good percentage, I'm not quite sure what to say to that. Wherever you feel comfortable with how you look and feel is what I would tell you. If your goal is a good balance make sure you challenge yourself on the weight. Sorry for the long lecture (since you mentioned something about being able to figure it out yourself) but thanks for bringing up this issue though since I think other people have the same problem or concern.

Cheers and good luck,
Nate

Hockey,
I've had the same exact issue you are dealing with. It was insane that I could push huge amounts of weight in other areas but my back was lagging. Basically, it just comes down to putting the time into it, steadily increasing the weight (Challenge yourself!!), and making sure not to lag behind on your back workouts.

I dedicate an entire day to back simply for that reason. I do the following 5 exercises on that day.
Bent-over row - 4 sets x 10
Lat-pull down 4 set x 10
Low Cable row 4 set x 10
Lower back extensions 4 set x 10
Pull-ups (assisted by the machine) 4 set x 10

As far as a good percentage, I'm not quite sure what to say to that. Wherever you feel comfortable with how you look and feel is what I would tell you. If your goal is a good balance make sure you challenge yourself on the weight. Sorry for the long lecture (since you mentioned something about being able to figure it out yourself) but thanks for bringing up this issue though since I think other people have the same problem or concern.

Cheers and good luck,
Nate

Hey, thanks for the feedback. I'm going to be working my back much harder in the coming weeks...and hopefully it starts to even back out. And yes, I think I know what I'm doing (for the most part), so it was hard for me to admit I'd gotten so darn off track when it came to pull exercises. Basically, I knew I needed to balance things, and yet I was slowly drifting away from it. I needed that day of pullups to really wake me up to it. Now I can admit I have a problem. Hi, my name is Hockey4, and I'm a push-junkie :tu: