How do I up my pullup game?
I've been stuck on 7 pullups for months now. I'm doing them 3 times a week.
My rows are progressing pretty well, but pullups stay the same.
Should I work them out more? Is there some trick I can use?
How do I up my pullup game? I've been stuck on 7 pullups for months now. I'm doing them 3 times a week.
i found that overhead press helps my pullups which i find kinda strange.
I don't OHP at all and can knock out reps of 12 pullups, deadhang, paused at bottom
Get good at harder pullup variations. Wide grip mogs regular grip for strength and hypertrophy.
Hm. So if I do lat pulldowns with wider grip, it will be easier to do pullups with narrower grip?
Well, I do OHP 3 times a week too, and its progressing fine, too.
Maybe the problem is I do rows before pullups?
I usually thought they use different parts of back muscles, maybe I'm wrong.
It won't be easier because fatigue is higher on harder variations. You should focus on getting the regular ones down so you learn efficient movements and develop good stabilizing muscles.
Did I say wide grip lat pulldown? No, do wide grip pullups. Even if you can only do 2. Keep doing it until you can do 10 then when you try normal grip you'll be able to crank out more reps than you could before.
Use bands if you can't even do 1 wide grip pullup. You have to go all the way up; chin above bar. When I 1st started doing wide grip I could only go up to eye level. I had to use bands until I was strong enough to go to chin. Now i can pull my chest up to the bar.
>was stuck on 9 regular width pullups. Now I can do 9 wide grip pullups. The last time I tried regular width i was able to crank out 15.
>Did I say wide grip lat pulldown?
You don't have to be an asshat, anon.
That being said, thank you, will try wide grips with bands next time I go.
Thanks. It seems that increasing total volume seems to be the common theme here. I guess it just is as simple as that.
I'll start doing morning pullups in a local park as soon as the weather gets better.
I started with assisted pull-ups, 3x8 with strict form. Gradually progress. Once you can do at least five reps without assistance (strict form), progress to sets of unassisted. 3 sets amrap at the end of every workout. Chinups on push day. Wide grip on pull day. Whatever you want on leg day. Even if it's not 3 sets, just knock out some every time.
My max was usually about 12 reps when I was doing them in 2-3 sets 3 times a week.
After doing only 1 set to failure the number started growing up to 15 pull-ups.
Yeah, do the exercises that you want to progress in first.
Rows can fatigue your arms very fast.
>Maybe the problem is I do rows before pullups?
Why? I do the opposite sometimes, I will do pull-ups to failure and then without rest do Australian rows (ie drop set style).
>Maybe the problem is I do rows before pullups?
if you do two exercises for the same muscle in one workout, the second one absolutely will progress less. even keeping the second exercise the same while progressing the first one can be counted as progress because you now do it with more fatique to start with. this is especially true on isolations, but also applies to compounds depending on how you cue your form.
>I usually thought they use different parts of back muscles
depends on what you do. you can do a db row parallel to the floor, rowing your ellbow into your hips and hit more lats, or you can do a croc row and hit more traps. it really depends
>my own two cents
are you bulkind? stalling on pullups while gaining weight is normal. even if you are not bulking, the holydays can still push you up in weight for a while.
how many sets do you do in a week? if you keep your biceps out as much as possible, are smart about how deep you go down, and switch grips occasionally, you can do very very many pullups each week. like, 20 sets or more
do you rest pause, do you do negatives? both extremely important for back exercises in general
Either focus on much stricter form where there is little swing/movement and get your chin above the bar. Or cheat a bit in order to get some extra rep fatigue. Depending on what the problem is, one of these will work much better. It's up for you to decide.
Changing grip won't do much unless you were doing most of your Pull-ups in a harder variation. I recommend you to treat the neutral grip middle distance Pull-ups as the regular/standard. Because these are the easiest to perform while stretching the lats much more.
i really like this image a lot
thanks lori
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Whats the page
No, anon.
3 trusted and tested ( on yours truly ) methods to increase your pull up number, though after 15 it becomes pointless not to progress onward to harder movements
1) do 2-3 times a week: do half your max pull ups, for 10 sets, with 1 minute rest time. Increases endurance and improves mind muscle connection immensely.
2) Weighted pull ups. Obviously start slow and with small weight but these will not only bring great gains, but also increase the number of regular pull ups you can do
3) just do it anytime you can. Really this one works the most as it almost gets habitual. Get a bar or even find something to just latch onto even if uncomfortably for grip gains .
Good luck anon
This is good advice, but I recommend longer rest times. There is no beenfot to resting shorter. This isnt cardio. Get stronger by having longer rest periods.
Increase total pull ups you do per session. If you can do 7 pull ups do 7 to 8 sets for at least 50 total reps.
Twice a week is enough. You gain nothing by doing them 3x.
Losing weight makes them extremely easy. Static holds help a little.
Do more pullups. I know you wanted some trick that would not force you to work harder. That's called steroids. If you want to improve, you need to work harder. That's why 95% of this board will never make it.
I literally asked "should I just work out more" in the OP you fricking homosexual, go back to /LULZ/ with your doomer bullshit
7 is not very many. You really don’t need to start doing a bunch of complicated different movements or even weighted pull ups. You just need to add volume and frequency. Or lose weight if you’re fat
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