How to do more pull ups?

I'm 22 and can't do 5 proper pull ups. All the rest of my body is ripped. Do I just need to lose weight? Do back machines?

  1. 6 months ago

    Do 100 a day in as many sets as it take for a month, then take two days on. You should be able to do 20
    >t. usmc

    • 6 months ago

      best approach

  2. 6 months ago

    Untrained I could do around 14
    After lifting a year I can do around 9

    • 6 months ago

      same, when I was fatass I could do 12, now got ripped, bench is 225, OHP 165 and can barely do 8 or 9.

    • 6 months ago

      same, when I was fatass I could do 12, now got ripped, bench is 225, OHP 165 and can barely do 8 or 9.

      what? were you guys doing half reps?

  3. 6 months ago

    look up which muscles are used in pull ups, and specifically target those in strength training.

  4. 6 months ago

    start off with chinups then move on to pullups

  5. 6 months ago

    >Able to do about 5 of these bad boys in one set and then like 1-2 in the next sets
    >decide to use a 5lb resistance band and start cranking out 8+ a set, thinking that it'll help my endurance
    >can now only crank out 3 in one set, but able to do another 3 for 2-3 sets
    Fucking monkey's paw ass shit.

  6. 6 months ago

    I'm 35, 116kg bw, i can do 15.

    Just find a rep range and do it with rests, now do that for a few weeks.

    • 6 months ago

      Post reps

  7. 6 months ago

  8. 6 months ago

    Guys who weigh like 130 lbs are gonna be the best a repping BW pull ups. If you care about hyperthrophy/strength don't worry about high repping pull ups

  9. 6 months ago

    Currently doing 3 sets of 10 weighted pull up followed by 3 sets of 10 weighted chin ups. How i got here? Tryed many techniques, the ones that I feel like recommending are pyramid sets and mountain sets.

    >pyramid sets
    Great to start training, considering you being able to do 5 pull ups in a row it should work like this:
    Do 4 pull up - rest up to 60 sec - 3 pull ups - rest - 2 pull ups - rest 1 pull up. Congratulations! you've just made 10 pull ups. Repeat the same proces with chin ups after a big rest time, like 2 or even 3 minutes. After this move on with your pull workout and call it a day.
    The first week you do like this for 2 workouts (assuming you are going to train pulls twice a week), the second week you rise the bar:
    Do 5 pull up - rest up to 60 sec - 4 pull ups - rest - 3 pull ups - rest - 2 pull up - rest - 1 pull up. Again do the same for the chin ups. After 1 or 2 (recommended) weeks doing like this, you can move on to the next level: the mountain sets.

    >mountain sets
    Those requires a longer rest time between sets (min 60 sec max 90 sec), pull and chin ups are big compund exercises and you should treat them like it, those will become your main lift for back day.
    Your sets are structured like this:
    4 reps - rest - 4 - rest - 5 - rest - 4 - rest - 5 + big rest time (3 or 4 minutes) + chin ups following the same script.
    After doing this for 2 workouts in 1 week you CAN TRY to rise the bar the next week:
    5 - r - 5 - r - 5 - r - 5 - r - 5 pull ups, big rest time, 5 - r - 5 - r - 5 - r - 5 - r - 5 chin ups.
    If you fail in rising the bar, that's ok, stick to the original mountain set another week, but if you do manage to rise the bar, the following week you repeat the original structure adding +1 rep at each sets of reps:
    5 - r - 5 - r - 6 - r - 5 - r - 6 pull ups, big rest, 5 - r - 5 - r - 6 - r - 5 - r - 6 chin ups.
    Finally do 6 - r - 6 - r - 6 - r - 6 - r - 6 pull ups, big rest, 6 - r - 6 - r - 6 - r - 6 - r - 6 chin ups.

    • 6 months ago

      The moment you can do 6 - r - 6 - r - 7 - r - 6 - r - 7 pull ups, big rest, 6 - r - 6 - r - 7 - r - 6 - r - 7 chin ups. You can start moving towards more compact workouts, before jumping to the classic 3x10 I would recommend a 4x8, it's not the absolute number of pull ups that makes the difference but your ability to do more in one set, so 3x10 is naturally harder than 4x8 even if it's 30 against 32 reps total.
      Again, I cannot stress this enough, be balances and do BOTH pull ups and chin ups, moreover, don't be ashamed of resting between sets, I currently rest 120 seconds between sets, sometimes when I'm tired even 150 seconds. When you can easily do 3x10 pull ups + 3x10 chin ups in the same workout, go back to mountain sets with added weight and good luck! Enjoy those calluses

  10. 6 months ago

    20 pull-up training guide. I’m not sure why this isn’t passed around more.

  11. 6 months ago

    Just do more pull ups

  12. 6 months ago

    Increase volume then increase intensity.
    Do more total reps or do more intensity.
    If you do say 3 sets of 5 reps that's 15 total reps, then do 4 sets of 4 reps and that's 16 total reps, then do 5 sets of 4 and that's 20, then 5x5. At this point if you could previously do only 5 reps then you should be able to do one more rep so do 4 sets of 6, that's 24 reps but now you are doing more reps per set, increase the sets again until is 6x6 then go down to 3-4x7 reps, at this point is ok if you only go up to 5 sets but the idea is that once you increase the reps (intensity)you might need to lower the set (volume) but you increase the amount of sets until you can do more reps in a single sets and on that new rep range you build up the sets so you are used to that new intensity before increasing the intensity again.
    Another method is to do weighted pull ups, if you can do atleast 5 reps with good form then you can do 2 sets of 2-3 reps with 5-10 pounds. People think you need to do lots of reps before you can do weighted but that's not entirely true, if you do low amounts of reps then you can do weighted as long as the volume is small so avoid going to failure and save a couple of reps on the sets.
    To progress on the weighted you can use the exact same method as before, fist increase sets, then reps and then you add more weight, for example start with 3x3 and then increase the sets so is 3x5, then the reps so is 5x5 and then you increase up to 5 pounds at the time but going back to 3x3 and building the volume back up again.

    • 6 months ago

      Is important to do the weighted like this because if you just add more weight the intensity will be too much very soon and you will hurt yourself so building your work capacity with volume helps you prevent that.
      You can do this on the same day or alternate between days and do bw on one day and weighted on the other. I recommend the second because higher frequency also helps to build strength.
      Last thing that you can do but less important than the previous 2 is to do assistance exercise, Australian rows and jackknifed pullups are the best assistance exercise for pullups because it trains the same muscles but you can also do isolations for each muscle like reverse curls, curls, rows, scapula pulls (this one is obligatory), deadhangs and long lever planks.
      You can alternate the compound and isloation moves on different days.
      You can do 1 or 2 sets before your main work as an activation warm up so the correct muscles are engaged on your main work and after your main work you can do some extra sets of the assistance exercises as a finisher for extra volume.
      Doing the isolations with very low intensity but very high reps promotes bloodflow wich enhances recovery.

  13. 6 months ago

    You can do grease the grove.
    The idea is to be doing many sets but without any failure reps.
    You can do 5, so do 4 reps of a 100 sets theough out the whole day. Like a set every half an hour or whatever.
    Soviet military was using this technique to train special forces. After the colapse of soviet union, soviet instructors immigrates to the usa and now us marines use it as well. But it doesn't grow muscles. Just teacher your brain to send specific sugnals to the muscles for a specific exercise with set weight (exactly what military needs). You don't need a muscle mass marine, you want him to be able to do a 100 push ups and 100 pull ups with 30kg backpack on.

  14. 6 months ago

    Barbell Row and Deadlifts etc, which you should be doing anyway.

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