1.Stick to 6x4 but increase frequency. Do this for a month then go back to normal training.
2.Band assisted pull ups.
3.Weighted ladder sets.
4.Lose weight.
First method is the best if you're willing to take a hit to your ego.
It sounds like volume is key. Any thoughts on greasing the groove?
1.Stick to 6x4 but increase frequency. Do this for a month then go back to normal training.
2.Band assisted pull ups.
3.Weighted ladder sets.
4.Lose weight.
First method is the best if you're willing to take a hit to your ego.
Mix up rep range. Use long breaks and/or superset with exercises that have low systemic fatigue and don't overlap with pull-ups--for example calf raises, lateral raises, leg curls. Train to 0-1 RIR. Start the pull-up session with added weight; once you can do fewer than 5, reduce weight until there is none left; once you can do fewer than 5 bodyweight, use the assisted pull-up machine. Train pull-ups 2-3 times per week. I like 5-8 sets per session.
Grease the groove. Instead of doing sets of 8, do sets of 4-5 spaced out throughout the day, several days a week. You'll get way more training volume in this way.
Everyone is being so moronic with these answers kek. TREAT IT LIKE ANY OTHER LIFT
Either add enough weight to fail at 5 reps and strength train
Or do drop sets which in this case would be doing negative pullups since you're not strong enough for weighted pullups (yet)
In reality if you're consistently doing pullups and you're always stuck at 8 your issue is most likely on diet or sleep rather than the training itself, maybe you're breathing improperly tho.
do 4 sets of as many as you can twice a week, attempt 9 after a while. This sihould easily get you to 12 max, at which point you start adding weight to progress.
I'm bulking, so losing weight is a no go. I know these means that as I'm gaining weight, completing the same number of reps means I am getting stronger. I've just been around 240lbs for a while and seem to have stopped getting stronger (gaining reps at a constant weight).
>1st set: 8 pullups >rest >2nd set: 6 pullups, 2 negatives, makes it 8 like the previous set >rest >3rd set: 5 pullups, 1 negative, makes it 6 like the previous set
You don't have the power to pull yourself up, but you have the power to descend in a controlled manner.
I did a reverse pyramid to progress. Naturally came up with it myself and it worked.
4-3-2-1. I'd add a set every 2 weeks or so: 5-4-3-2-1, then 6, 7, 8 etc. This routine allows you to hit the max reps per set in the beginning of your training session and gradually adds volume. Volume is key with pull-ups.
Once I reached 10-9-8-..., I've started trying to do as many sets of 10 as I could and like half a year later I was doing 10x10.
You can do it too - I'm an old man (27) and I couldn't do more than 3 in a row my whole life.
I did 1, 2, 3, 4, 4, 3, 2 ,1 to start with and added a whole number weekly when I felt like I could. Might want to go up to 8 then back down until you feel like you can go to 9. Volume is the only way to do more pull-ups.
Also source? I need more of her.
Do 9
I can't
It sounds like volume is key. Any thoughts on greasing the groove?
after you do 8 , do some negatives. You gotta force your body to adapt and get stronger
That's the go to if you have access to a pull up station. 5 reps every few hours is a good mark for you to aim for.
Imagine beheading her while you pillage an French coastal village with your bros
1.Stick to 6x4 but increase frequency. Do this for a month then go back to normal training.
2.Band assisted pull ups.
3.Weighted ladder sets.
4.Lose weight.
First method is the best if you're willing to take a hit to your ego.
Weight belt (dip chain) with a 45 lb plate attached to it.
Ivy Wolk posting is based
good taste anon
not bad for a troony
start day 1 with your max (8, 7, 6, 5, 4) then continue with that pattern
I feel like I wouldn't be able to recover from this
MR. ELECTRIC SEND HIM TO THE PRINCIPAL'S OFFICE AND HAVE HIM EXPELLED!!!
Mix up rep range. Use long breaks and/or superset with exercises that have low systemic fatigue and don't overlap with pull-ups--for example calf raises, lateral raises, leg curls. Train to 0-1 RIR. Start the pull-up session with added weight; once you can do fewer than 5, reduce weight until there is none left; once you can do fewer than 5 bodyweight, use the assisted pull-up machine. Train pull-ups 2-3 times per week. I like 5-8 sets per session.
Grease the groove. Instead of doing sets of 8, do sets of 4-5 spaced out throughout the day, several days a week. You'll get way more training volume in this way.
Why is this the only lift I see this recommended for? Is it just because of the convenience of pull-ups?
Unless you own a homegym and are a neet this isn’t doable with most lifts
Everyone is being so moronic with these answers kek. TREAT IT LIKE ANY OTHER LIFT
Either add enough weight to fail at 5 reps and strength train
Or do drop sets which in this case would be doing negative pullups since you're not strong enough for weighted pullups (yet)
In reality if you're consistently doing pullups and you're always stuck at 8 your issue is most likely on diet or sleep rather than the training itself, maybe you're breathing improperly tho.
do 4 sets of as many as you can twice a week, attempt 9 after a while. This sihould easily get you to 12 max, at which point you start adding weight to progress.
Also lose weight.
I'm bulking, so losing weight is a no go. I know these means that as I'm gaining weight, completing the same number of reps means I am getting stronger. I've just been around 240lbs for a while and seem to have stopped getting stronger (gaining reps at a constant weight).
You have to do negatives, for example:
>1st set: 8 pullups
>rest
>2nd set: 6 pullups, 2 negatives, makes it 8 like the previous set
>rest
>3rd set: 5 pullups, 1 negative, makes it 6 like the previous set
You don't have the power to pull yourself up, but you have the power to descend in a controlled manner.
A lot of grils have those skinnyfat kraft cheese sticks for legs.
I did a reverse pyramid to progress. Naturally came up with it myself and it worked.
4-3-2-1. I'd add a set every 2 weeks or so: 5-4-3-2-1, then 6, 7, 8 etc. This routine allows you to hit the max reps per set in the beginning of your training session and gradually adds volume. Volume is key with pull-ups.
Once I reached 10-9-8-..., I've started trying to do as many sets of 10 as I could and like half a year later I was doing 10x10.
You can do it too - I'm an old man (27) and I couldn't do more than 3 in a row my whole life.
Count down from 9
I did 1, 2, 3, 4, 4, 3, 2 ,1 to start with and added a whole number weekly when I felt like I could. Might want to go up to 8 then back down until you feel like you can go to 9. Volume is the only way to do more pull-ups.
Also source? I need more of her.
Thanks for the insight, anon. Her name's Ivy Wolk. Her Instagram is deactivated at the moment, but she's pretty active on Twitter @wolktress.