That's a great question!
Actually, if we want a really awesome fat loss workout, we need four elements:
1.) Push
2.) Pull
3.) Squat
4.) Hip Extension (like a kettlebell swing or a deadlift)
Pullups are just the most intense pulling movement we can do.
Also, if you were going to have a strength contest with a bunch of people trying to lose fat, a pullup is one of the few strength tests were you really have to be lean to do them. You can be 40lbs overweight and win a bench press competition, but if you aren't lean, you aren't going to do many pullups.
Zach Evan-Esch, who started the contest is 220 pounds, but he's lean, and he busted out 22 pullups so far. So it isn't just about scale weight either. It's about being lean and strong.
I'm going to be posting some videos of my clients, who will be the first girls in on the competition.
Intensity = Results
Here is the hierarchy of pulling movements, from least intense to most intense:
1.) Machine curls would be the least most intense pulling movement we could do.
2.) Dumbbell curls aren't super intense either.
3.) Dumbbell curls standing on an unstable surface or on one leg is just stupid. (sorry National Academy of Sports Medicine!)
4.) Machine rows are a little bit better.
5.) Cable seated row is good.
6.) Cable Lat pull down is good.
7.) Dumbbell Bent Over Row is Good
8.) Barbell Bent Over Row is Good
9.) Body rows are an awesome, intense pulling movement.
10.) Pullups (in every variation) are wicked intense and the best thing ever.
Pullup Variations
The first variation of pullups is just underhand vs. overhand. Underhand has more arm action, and is a little easier. Overhand is all back, and is the harder of the two.
Assisted Pullup Machines – like the "gravitron" get a double thumbs up. They're basically like a scale, they counter-balance your weight to give you assistance as you are working towards your first pullup.
Flexbands and Jumpstretch bands get a thumbs up also. They're are basically like giant rubber bands you can loop over your pullup bar, stick your feet in, and then use that for assistance.
Shortened range of motion pullups get a double thumbs up. If you are close to getting your first pullup – get a box to stand on, and try 1/4 pullups for a couple weeks, then standing on a smaller box do 1/2 pullups, then 1/4 pullups… ect.
Enjoy!
P.S. To learn how to put together push, pull, squats and deadlifts into effective fat loss workouts get my book:
The Stubborn Seven Pounds: How To Go From Good to Rockstar
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Josh News: I was on TV!
Health Styles, a local exercise equipment company asked me to be their kettlebell expert.
Here I am demonstrating some kettlebell moves for them on the local NBC affiliate morning show: Colorado and Co:
Follow this link, then click on November 7th, 2008
Remember to click on November 7th, 2008!
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By Josh Hillis
"I've seen more results in 6 weeks training with Josh than I saw in the previous two years working out on my own" -Stephanie Weis
I've been featured in USA Today and The Denver Post.
© Joshua Hillis 2008
Is this girl a ‘before’? She has some nice shape to her arms, but REALLY needs more muscle in her back to balance out her shape, right now I’d say she’s a little scrawny.
I agree dumbbell curls are a waste of time compared to pullups and chins, and yes doing them, or any excercise for that matter, on an unstable surface is a waste of time.
However I strongly disagree about your one leg stance. I use bicep curls as a supplemental exercise to pull up and I’ve found that doing them on one leg prevents/eliminates any kind of cheating. By performing on one leg, I can’t toss my back or shoulder into the movement, can’t sway or rock and it also forces me to lock out my core. So for someone wishing to supplement using curls (rather than pulls) doing them one-legged assists in isolation (which is why youre doing a curl in the first place, right?) and also works my stabilizers.
I’ve found the same benefit of doing miliary/overhead presses on one leg. Maybe its too dangerous for most, but if you start low and work your way up, why not get the most of your supplemental exercises, if youre going to do them? Was your issue with the safety of performing one-legged or is there something else I’m unaware of?
It’s about context more than anything. When people say they are doing single leg curls to work on “core” and “balance” it drives me crazy.
My biggest issue with single leg is that usually it lowers the amount of weight people use substantially. Less weight, less intense, less effective for fat loss.
The way you are using, to true up your form and make sure you don’t cheat gets a thumbs up. That works for bent over rows also.
One thing you said I really like – when you are doing your supplemental isolation exercises, do them in isolation. Brilliant. Use each tool for what it is designed for.
I’d have to disagree with “Ha”… the girl in the photo looks awesome!
Thanks so much for posting these articles… you’re really keeping me motivated and on track!! : )
Agree that pullups are a true measure of strength. I think that one can quickly plateau and get stuck when using a scaled down version, though. Pushing yourself to the next level is crucial. The flex bands are fantastic. I think they’re a very good way to master the pull-up as it simulates the actual movement.
I’m not hating on Zach Evan-Esch, he’s usually bad to the bone, but the pull up rules clearly state ‘chin over the bar’. He accomplishes this in only a few of his 22 pull ups. That may not be the best example to use in your article.
Josh,
I love reading your articles! They motivate me to keep getting stronger. Thanks for all of your help & motivation.
🙂
Cynthia
Chicago, IL