How do I increase my pull up reps?

How do I increase my pull up reps? I can knock out sets of 5 no problem and do a bunch of sets, but I seem to be stalled at 7-8 body weight reps for a max set. Should I just do a bunch of pull ups every day? I have already started doing weighted pull ups as well.

  1. 2 months ago
    Anonymous

    get stronger or increase volume

    • 2 months ago
      Anonymous

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  2. 2 months ago
    Anonymous
    • 2 months ago
      Anonymous

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      • 2 months ago
        Anonymous

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      • 2 months ago
        Anonymous

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      • 2 months ago
        Anonymous

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      • 2 months ago
        Anonymous

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  3. 2 months ago
    Svetovid

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  4. 2 months ago
    Anonymous

    How do you do your sets anon? Do you just do sets of 5 with a couple of minutes rest in between?
    You could try greasing the groove. That's doing lots of sub-max sets throughout the day. Your total reps for the day will end up being very large. Look it up for more info if you don't already know about it, but maybe you do.
    I'm up to 5 sets of 10 when I do volume bodyweight chin ups, and my max bodyweight set is like 14 or 15 depending on how strict I'm being with form. I just started gradually increasing the reps per set like this:
    5 5 5 5 5
    6 5 5 5 5
    6 6 5 5 5
    6 6 6 5 5
    So I just kept adding a rep to the next set as I got used to it. Then when I was at 5x6, I'd start putting a seventh rep in that first set. Little by little I got myself up to 5x10. I also do weighted chin ups which probably helps with bodyweight reps, if your body is strong enough to do chins/pulls with more and more weight, normal bodyweight ones should be easier.

    • 2 months ago
      Anonymous

      OK you pull up max is 8. Half of it is 4. Take a days where you go to pull up bar and do 4 reps every hour or every 1.5 hours through out the day. Do it for a week.
      Pretty sure you can make 10 on a next week. But be sure your technique is perfect. Squeezing all leg muscles helps and important for correct technique. No kippin

      Adding sets will hypertrophy you until it doesn't. You're body will only add so much muscle before it tells you to fuck off and just increases energy stores. Eventually you're gonna have to up the intensity. Do 6 reps. And then 7. And so on. Cheat the concentric if you have to. Then fight the eccentric. It's where gains are made.

      Do more total reps, if you do say 3 sets of 8 reps that's 24 reps, if you do 5 sets of 6 reps, that's 30 total reps, then you do 5 sets of 7 then 5 sets of 8 and so on., alt you can also do an extra day, if you do pull ups 2-3 times per week then add a 4th day.
      Increasing the volume before trying to increase the intensity will make you stronger always.

      That's the main workout but also do assistance exercises focusing on the muscles used during a pull up, you can do bw rows but scapula pulls, bicep curls and planks also help a lot.
      Lastly you can add 2 sets of low reps of weighted pull ups twice per week, you don't want to do a lot of volume or frequency on weighted pull ups because is a lot more demanding, specially when you start doing heavy reps but adding a couple of sets will increase your pull up strength a lot.
      To progress on the weighted pull ups start with 5 pounds and add weight 5 pounds at the time, start with 2 sets of 3 reps, on the second day do 5 reps and the next week do 5 sets, then on the next week add 5 pounds and do 2 sets of 3 reps again, add the reps on the second day and the sets on the following week and then add weight and repeat the process to infinity.
      Do this after your main pull up work.

      So to summarize, do pull ups 3-4 times per week, do more volume by doing more total reps every few days even if in the set you do less reps that you usually can.
      Follow up with assistance exercises focusing on the muscles used for the pull ups.
      Do weighted pull ups but only 2 times per week and keep the volume very low.

      Fuck it I’m just gonna do a shit ton of pull ups every day. I’ll start with sets of 5 and then move to 6 and so on. I’m probably overthinking it.

    • 2 months ago
      Anonymous

      This guy gets it. Pull ups need high frequency. I got up to twenty doing exactly this.

  5. 2 months ago
    Anonymous

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    • 2 months ago
      Anonymous

      Anna West

      • 2 months ago
        Anonymous

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        • 2 months ago
          Anonymous

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          Anonymous

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  6. 2 months ago
    Anonymous

    Sex

    • 2 months ago
      Anonymous

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  7. 2 months ago
    Anonymous

    Mommy

  8. 2 months ago
    Anonymous

    OP get bands train in the rep range you want to develop.

    If you want 3x10 don't do 6x5, take whatever band will let you do 10 and go, add a set to failure AMRAP at the end.

  9. 2 months ago
    Anonymous

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  10. 2 months ago
    Anonymous

    Just do weighted pull ups. At a bodyweight of 247 lbs I strapped on a 25 lb plate yesterday and did 30 pullups. Took me 5 sets to get there. Once you can do something like that bodyweight pullups are easy.

  11. 2 months ago
    Anonymous

    How the fuck did you manage so far?
    Do your 7-8 and then continue on with negatives and partials

  12. 2 months ago
    Anonymous

    OK you pull up max is 8. Half of it is 4. Take a days where you go to pull up bar and do 4 reps every hour or every 1.5 hours through out the day. Do it for a week.
    Pretty sure you can make 10 on a next week. But be sure your technique is perfect. Squeezing all leg muscles helps and important for correct technique. No kippin

  13. 2 months ago
    Anonymous

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    • 2 months ago
      Anonymous

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    • 2 months ago
      Anonymous

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      • 2 months ago
        Anonymous

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        • 2 months ago
          Anonymous

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          • 2 months ago
            Anonymous

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  14. 2 months ago
    Anonymous

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    • 2 months ago
      Anonymous

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    • 2 months ago
      Anonymous

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      • 2 months ago
        Anonymous

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          Anonymous

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  15. 2 months ago
    Anonymous

    5 counts going up military style, three counts going down in same cadence. Learn to tense up your grip starting from the pinkie finger (strongest gripping finger) and move with your lats. Keep your form strict and use "partial reps" you don't want to full extend your elbows when you are repping for endurance cuz that will fuck up your gains my man.

    • 2 months ago
      Anonymous

      hmmm… maybe that’s my problem. I always go to a full dead hang and pause for a moment before doing another rep. So I shouldn’t go to a complete dead hang?

  16. 2 months ago
    Anonymous

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  17. 2 months ago
    Anonymous

    i went from being able to do 5 to being able to do 10 by building endruance with pulldowns. like sets for 20 at just below bodyweight

  18. 2 months ago
    Anonymous

    Adding sets will hypertrophy you until it doesn't. You're body will only add so much muscle before it tells you to fuck off and just increases energy stores. Eventually you're gonna have to up the intensity. Do 6 reps. And then 7. And so on. Cheat the concentric if you have to. Then fight the eccentric. It's where gains are made.

  19. 2 months ago
    Anonymous

    Do more total reps, if you do say 3 sets of 8 reps that's 24 reps, if you do 5 sets of 6 reps, that's 30 total reps, then you do 5 sets of 7 then 5 sets of 8 and so on., alt you can also do an extra day, if you do pull ups 2-3 times per week then add a 4th day.
    Increasing the volume before trying to increase the intensity will make you stronger always.

    That's the main workout but also do assistance exercises focusing on the muscles used during a pull up, you can do bw rows but scapula pulls, bicep curls and planks also help a lot.
    Lastly you can add 2 sets of low reps of weighted pull ups twice per week, you don't want to do a lot of volume or frequency on weighted pull ups because is a lot more demanding, specially when you start doing heavy reps but adding a couple of sets will increase your pull up strength a lot.
    To progress on the weighted pull ups start with 5 pounds and add weight 5 pounds at the time, start with 2 sets of 3 reps, on the second day do 5 reps and the next week do 5 sets, then on the next week add 5 pounds and do 2 sets of 3 reps again, add the reps on the second day and the sets on the following week and then add weight and repeat the process to infinity.
    Do this after your main pull up work.

    So to summarize, do pull ups 3-4 times per week, do more volume by doing more total reps every few days even if in the set you do less reps that you usually can.
    Follow up with assistance exercises focusing on the muscles used for the pull ups.
    Do weighted pull ups but only 2 times per week and keep the volume very low.

  20. 2 months ago
    Reddit Randy
    • 2 months ago
      Anonymous

      >tripmoron
      >doesn’t contribute to thread
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      • 2 months ago
        Anonymous

        He literally posted OC.

  21. 2 months ago
    Anonymous

    Ok OP here. So far I’ve done 30 pull ups today in sets of 5. Should I do more or is that good enough for a day?

    • 2 months ago
      Anonymous

      I'd do a few more sets of 5, try to bring it up to 50 total

      • 2 months ago
        Anonymous

        I did 2 more sets of 5. After that I was too fatigued so I did 3 sets of 4 and one set of 3. 50 total. I did these over the span of about 2 hours. I think I’ll do this 4-5 days a week and add 1 rep to the sets as I go on.

        • 2 months ago
          Anonymous

          Nice, that's the way to do it. You'll probably need to wave the reps a bit, 50, 40, 50, 45, 55 etc but as long as your reducing the sets over time you'll make great gains

  22. 2 months ago
    Anonymous

    Where do you do your pullups? In a pull-up bar in my enclosed home gym I can hardly knock out 10. At the park I can do at least 15 if I'm getting started. I think it has to do with the more wide open space for bigger ROM in a large open park, try working on increasing your range of motion from start to finish especially on weighted. Also if you have the equipment and or space near you, try doing variations (parallel pullup, L-sit pullup, jumping pullup, etc.)

  23. 2 months ago
    Anonymous

    do more pullups.
    pull down machines can also help but you have to focus on your back while you do it.
    but more pullups are best.
    don't add weight to your pulliups until you can do 20, you're not strong enough to handle it moron boy.

    • 2 months ago
      Anonymous

      >do more pullups.
      >pull down machines can also help but you have to focus on your back while you do it.
      >but more pullups are best.
      >don't add weight to your pulliups until you can do 20, you're not strong enough to handle it
      noted
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  24. 2 months ago
    Anonymous

    Do extremely low volume (1-2) sets dozens a time each day. Like any time you look at your pullup bar, you gotta do one. You can test your new max after a week of this, you'll demolish it.

  25. 2 months ago
    Anonymous

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    • 2 months ago
      Anonymous

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      • 2 months ago
        Anonymous

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    • 2 months ago
      Anonymous

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      • 2 months ago
        Anonymous

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    • 2 months ago
      Anonymous

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  26. 2 months ago
    Anonymous

    Hmm, maybe you're not breathing in enough during them then you short term wear out? Try going slowly and pay close attention to your breathing?

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