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 fricking time I check my max I do exactly 12
Why the frick is this happening?
CRIME Shirt $21.68 |
UFOs Are A Psyop Shirt $21.68 |
CRIME Shirt $21.68 |
>Every single fricking 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.
Im pretty lean already
Might try bands if I can over how extremely gay bands are
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
Give long rowing sessions or battle ropes a shot. You'd be surprised what upper body cardio/endurance can achieve.
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.
https://www.t-nation.com/training/tip-do-the-russian-fighter-pull-up-program/
Might try this too, it will frick with my PPL schedule but if I can even get to 15 ill be happt
you can do this program with weights like something light 10kg for example
try going to failure more often maybe
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.
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
Isometric holds, 5 counts top.
are pullups better than chinups?
Personally I don't think so, I think they are mostly just more awkward and stressful on tendons and joints. But variety is good.
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
Why the frick did you wait 7 years to investigate this issue
I didnt, I tried different shit (grease the groove, weighted, lat pulldowne etc)
Just wanted to see what based redpilled anons knew about this
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?