I have been stuck at a pullup plateau since 2015

I have been stuck at a pullup plateau since 2015

I have tried increasing volume with grease the groove, I tried doing sets of weighted pullups and dramatically increased the weights I can use. I tried doing hundreds of lat pulldowns

Every single fucking time I check my max I do exactly 12

Why the fuck is this happening?

  1. 4 months ago
    Anonymous

    >Every single fucking time I check my max I do exactly 12
    Because it sounds like your training strength and not endurance
    You want to get more than 12? do more endurance stuff
    Lose weight or use a band to reduce your weight so you can do more max reps.

    • 4 months ago
      Anonymous

      Im pretty lean already
      Might try bands if I can over how extremely gay bands are

      • 4 months ago
        Anonymous

        your grip could be weak too but if you can manage 12 its probably not that
        I almost never recommend bands for pullups but in this case it makes sense to try

      • 4 months ago
        Anonymous

        Give long rowing sessions or battle ropes a shot. You'd be surprised what upper body cardio/endurance can achieve.

  2. 4 months ago
    Anonymous

    had the same problem until I did some kind of hiit routine, the goal was an alternative to running not increasing my pull up max. I did like 50x pushups, 10x pull ups, 50x squats. 60 secon pause repeat. once I could hit 5 of these sets I increased the reps by a few. After a while I could easily do 15 reps in one of these sets and 20 in total. Regular weighted pull ups never helped.

  3. 4 months ago
    Anonymous

    https://www.t-nation.com/training/tip-do-the-russian-fighter-pull-up-program/

    • 4 months ago
      Anonymous

      Might try this too, it will fuck with my PPL schedule but if I can even get to 15 ill be happt

      • 4 months ago
        Anonymous

        you can do this program with weights like something light 10kg for example

  4. 4 months ago
    Anonymous

    try going to failure more often maybe

  5. 4 months ago
    Anonymous

    Increase your pullups by 50-100% in 8 weeks. The best progress range would be if you can do 5-8 pullups already.
    Day 1 - 3 max sets. These are essentially sets to technical failure.
    Keep your rest at 5 minutes between sets
    Day 2 - 10 sets with 50% of your best set on your first max attempt
    Keep rests at 1 minute between each set
    Progression- do not increase reps until you reach all of your sets at the prescribed rep range, and after that,
    increase target reps by 1
    You rep count is determined by day 1 performance, and is NOT adjusted to new PR’s as the program continues,
    instead you increase reps by 1 per set as you perform all 10 sets with your target rep count.

    Note: It is common to be unable to complete all 10 sets at your target rep range. This is ok.
    Just get what you can and try to complete more sets at your target reps the following week.

    Day 3 - is an ascending ladder workout, starting with 1 rep, and working up to as many rungs as you can do before fatigue
    prevents your from exceeding your previous rung.
    DO NOT TRAIN TO FAILURE DURING THE LADDER WORKOUT
    For instance, say you perform 1, then 2, then 3 then 4 , but 4 is starting to get really challenging and you aren’t
    confident you could get 5,
    well then you would stop the ladder there, reset back down to 1, and repeat the process.
    Perform 5 total ladders
    Take 30 seconds between rungs and ladders

    Run this program for 8 weeks, and you can expect to see a 50-100% increase in max reps.

  6. 4 months ago
    Anonymous

    Try some underbar rows. You can probably do a shit load of those. Maybe incorporate a day with those. Like do some pull ups. Not to failure. Then finish up with the underbar rows. Maybe it will help

  7. 4 months ago
    Anonymous

    Isometric holds, 5 counts top.

  8. 4 months ago
    Anonymous

    are pullups better than chinups?

    • 4 months ago
      Anonymous

      Personally I don't think so, I think they are mostly just more awkward and stressful on tendons and joints. But variety is good.

    • 4 months ago
      Anonymous

      like the other anon i think chins are the better main lift especially if you want to go heavy weighted, but still mix in pull ups for variety and balance

  9. 4 months ago
    Anonymous

    Why the fuck did you wait 7 years to investigate this issue

    • 4 months ago
      Anonymous

      I didnt, I tried different shit (grease the groove, weighted, lat pulldowne etc)
      Just wanted to see what based redpilled anons knew about this

  10. 4 months ago
    Anonymous

    I am also curious, Anon. I have started doing weighted chin-ups (currently BW+25lbs) with more emphasis on scapular retraction. However, when I do pull-ups...I get this pain in my right shoulder, wtf is wrong with me?

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