>refuses to improve

>refuses to improve

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  1. 2 weeks ago
    Anonymous

    Can we get some wide grip vs narrow grip discussion here? Also how the hell do I do muscle ups

    • 2 weeks ago
      Anonymous

      i like a close neutral grip because it feels the best for me

    • 2 weeks ago
      Anonymous

      Wide grip destroys my shoulders. I've concluded that it's just an ego lift variation. Just add more weight to a normal pull up if you want more intensity.

      • 2 weeks ago
        Anonymous

        Supplement with inverted rows, or bent-over dumbbells if you don't have a bar to use.

        Negs are good too like the other guy mentioned; also band assisted once you've maxed out.

        1. try negatives after failure
        2. if that doesn't work, grease the groove, do a few pullups a couple of times each day

        i like a close neutral grip because it feels the best for me

        Can we get some wide grip vs narrow grip discussion here? Also how the hell do I do muscle ups

        https://i.imgur.com/ICFVqL8.gif

        >refuses to improve

        is it okay to do hammergrip pullups

        thanks

        • 2 weeks ago
          Anonymous

          I assume hammer grip is what people also call neutral grip? And yes it's OK. Some believe it's actually the best variation. I like chin ups the best and mostly do those (supine grip, or palms facing you). IST tries so hard to argue about this, but in the end it doesn't even matter.

          • 2 weeks ago
            Anonymous

            you like them because they're easier

    • 2 weeks ago
      Anonymous

      I've been told wide grips develop wider lats. Must be why they're harder to perform than close grips

    • 2 weeks ago
      Anonymous

      >wide grip vs narrow grip
      Shoulder-width is best, wide grip limits ROM and is hard on shoulders for no particular reason.
      >muscle-ups
      When you do 10+ pull-ups with weight you'll notice that you can be far more explosive on the first few reps of your unweighted sets. That leads to muscle-ups.

    • 2 weeks ago
      Anonymous

      Get a pull-up bar at home and do sets sporadically throughout the day, every day for GTG method.

      >Do hollow body pull-ups only.
      >Always do full ROM with a dead hang at the bottom.
      >Weighted stretching with straps is excellent. (Don’t get stuck lol)

      T. Very good at pull-ups.

      Wide is better, going excessively narrow is kinda awkward.

      • 2 weeks ago
        Anonymous

        Narrow is easier too.

        t. used telescopic doorway bar for months; then transfered to a wide-grip bar and my max was like 50% of the tele.

        • 2 weeks ago
          Anonymous

          That's because wide actually targets the lats.
          Narrow is teres major and arms.
          Which is why pullups are dogshit unless you're a manlet like

          https://i.imgur.com/G6rpaPO.jpeg

          Get a pull-up bar at home and do sets sporadically throughout the day, every day for GTG method.

          >Do hollow body pull-ups only.
          >Always do full ROM with a dead hang at the bottom.
          >Weighted stretching with straps is excellent. (Don’t get stuck lol)

          T. Very good at pull-ups.

          Wide is better, going excessively narrow is kinda awkward.

          • 2 weeks ago
            Anonymous

            Bud, I’m 180cm. Cope latlet.

            • 2 weeks ago
              Anonymous

              >not even 6"

              I accept your concession.

              • 2 weeks ago
                Anonymous

                And what have you done but squander your potential? Dyel.

              • 2 weeks ago
                Anonymous

                I’ll take advice from the 180cm anon who actually posted body over a garbage spewer such as yourself. Have a wonderful day 🙂

              • 2 weeks ago
                Anonymous

                bodied

              • 2 weeks ago
                Anonymous

                >6"
                that's 15 cm

          • 2 weeks ago
            Anonymous

            You're moronic, wide grip targets the teres more

      • 2 weeks ago
        Anonymous

        Ronaldai???

    • 2 weeks ago
      Horsecawk

      In short, Wide-grip > Narrow-grip

      In long, (like my thick, hung penis), WG pullups activates the shoulders, back, and lats to a greater degree while NG will activate the elbow flexors more, e.g., the brachioradialis, due to the greater degree of elbow flexion.

      Both great exercises tho

    • 2 weeks ago
      Anonymous

      >how the hell do I do muscle ups
      if you can pull yourself up + 1/2 your weight = you can do muscle ups
      you also need dip strength

    • 2 weeks ago
      Anonymous

      Wide grip is fake and gay. Take a grip width that allows the humerous to be vertical while hanging frok bottom. This will allow the greatest rom and therefore most development. Ironically if you go super wide, you reduce the rom and thats never good. She you wind up being just about shoulder width, not a lot wider or narrower.

      Also, chinups over pullups because of the extra humerous roation.

      However, the most improtant thing is probably the grip and width that causes to no wrist, elbow it shoudler irritation.

  2. 2 weeks ago
    Anonymous

    I'm at 3x12 +5kg added and improooving.

  3. 2 weeks ago
    Anonymous

    1. try negatives after failure
    2. if that doesn't work, grease the groove, do a few pullups a couple of times each day

    • 2 weeks ago
      Anonymous

      >negatives
      this is the single most moronic concept that has ever been come up with in fitness. could you imagine if to progress on bench we set up safeties at chest level, loaded up ~50% more than our 1rm on the bar and then did negatives? that would be moronic, and pull ups are no exception.

      • 2 weeks ago
        Anonymous

        Except they are proven to work.

      • 2 weeks ago
        Anonymous

        dyel detected

      • 2 weeks ago
        Anonymous

        posts Black person pic
        posts Black person opinion
        checks out. Opinion discarded. I've never seen a black person work out properly.

      • 2 weeks ago
        Anonymous

        they suck to do, anon, we know.

      • 2 weeks ago
        Anonymous

        Pull ups are just a very mechanically disadvantageous and is a lat torture lift. It's also very biased towards leangays/skinnygays (anyone who is under 200lbs)

        • 2 weeks ago
          Anonymous

          Biased, yes ;but not impossible.
          I was 258lb and I managed it.
          Sounds like you're looking for excuses.
          Stop eating shit, drinking beer (spirits with diet soda is fine - I drink 1-2 bottles a week), put in the work and you can do it. I did. Also i'm 56. Put in the work, pussy.

  4. 2 weeks ago
    Anonymous

    Supplement with inverted rows, or bent-over dumbbells if you don't have a bar to use.

    Negs are good too like the other guy mentioned; also band assisted once you've maxed out.

  5. 2 weeks ago
    Anonymous

    I swear you frickers will say the most moronic shit.
    Get the fricking resistance bands homie.
    Do pullups until failure and use the bands to improve volume, test twice monthly for rep range increase.

  6. 2 weeks ago
    Anonymous

    just do more and add weight

  7. 2 weeks ago
    Anonymous

    your arms are probably lagging behind your lats

    • 2 weeks ago
      Anonymous

      This is my dilemma. My forearm grip gives out while my lats still have some energy left. Same for my bench. DYEL problems, I suppose.

      • 2 weeks ago
        Anonymous

        just buy a strap if forearms are your problem and dont forget to train them, mine is actually biceps and triceps which is worse. my pulling exercises are top tier, but pushing for me is terrible

      • 2 weeks ago
        Anonymous

        Do deadhangs until failure after every workout.

  8. 2 weeks ago
    Anonymous

    I can only do 2 but i just tried 3 times, i guess i'm improving, i'm 80kg (319,28lbs) btw

    • 2 weeks ago
      Anonymous

      >i'm 80kg
      that's 177lbs

  9. 2 weeks ago
    Anonymous

    if you are doing an exercise that reaches failure before 10 reps, you need to increase your rest times to make up for that.

    studies show 48-72 hours to recover from exercise, this does not mean that every single person in the world only requires 48 hours and no more. Increase rest time by a day and see if that helps.

    • 2 weeks ago
      Anonymous

      >Brahhhhhhhhh you can't lift your body 10 times?????? Rest more braaaaaahhhhhhhhh
      Sure thing champ

      • 2 weeks ago
        Anonymous

        below 10 rm incurs a significant stress on the body, which requires more rest. We've known this for decades. Learn to lift, kid.

        • 2 weeks ago
          Anonymous

          Just train pullups until you can do more

  10. 2 weeks ago
    Anonymous

    1) do tons of heavy cheat rows and machines if you have decent machines at your gym
    2) do a set of pullups every now and then to test rm

    useless vanity exercise tbqthwy
    no bodybuilder, powerlifter or oly lifter does them, except maybe the super strong dudes who can knock out 30 at the end of their back workout

    • 2 weeks ago
      Anonymous

      >useless vanity exercise tbqthwy
      Name one exercise for better all-round back development.

      • 2 weeks ago
        Anonymous

        rows duh
        specifically any row where your torso angle changes and you row the barbell to hip crease/lower stomach, done for high reps, with more cheating as set goes on

      • 2 weeks ago
        Anonymous

        Pull-ups barely work traps other than the lowest portion. Rows hit basically everything.

    • 2 weeks ago
      Anonymous

      https://i.imgur.com/JpfJt8z.jpeg

      >useless vanity exercise tbqthwy
      Name one exercise for better all-round back development.

      Pull-ups barely work traps other than the lowest portion. Rows hit basically everything.

      The person who's not moronic doesn't worry about it and does both for maximum back development. That being said, Pullups are still the king of all back exercises. They truly separate those that are IST from those who are /fat/.
      >no bodybuilder,
      Pic related. Here's more including the most recent Mr. Olympia

      ?t=747

      > powerlifter or oly lifter does them
      I'm sure this is wrong. There are a lot of powerlifters and oly lifters and some of them like to do pullups for their accessory work. Fortunately, most Olympic and Power lifters are not powerfats and are actually IST in spite of what you might see in /plg/.

  11. 2 weeks ago
    Anonymous

    I was doing 3x5 chins and it refused to improve. Couldn't get to 3x6, couldn't do 4x5.
    Stopped caring about set/rep scheme and just started setting rep totals (e.g. ~20 chins) and forced myself to bang out 20 whether it took 5 sets or 8. 20 became 24, 24 became 30, 30 became 40. Once I hit 8x for the first set I started adding weight, keeping the workout rep total in the ~30-40 range.

    • 2 weeks ago
      Anonymous

      this is the answer. it's always volume. i dont know why people hit plateaus and their brain just glitches out and they dont try this, but if you think about it it makes sense that if you're gassing out at 5 heavy reps you want to be training in a higher range and lower weight to condition yourself for it.

    • 2 weeks ago
      Anonymous

      Yea I do something similar with compound lifts. If I add weight the next week and can barely hit 5x5’s, then I’ll just do enough sets so the reps add up to 25.

  12. 2 weeks ago
    Anonymous

    I'm only adding +8.25kg and I struggle to progress without weeks at the same weight. They're one of my favourite lifts, but they're really tough.

    • 2 weeks ago
      Anonymous

      Whoops, I meant 8.75kg. It's just a 5kg, 2.5kg and 1.25kg plate. Stepping it up to 10kg will be a big achievement for me.

  13. 2 weeks ago
    Anonymous

    I went from doing +45 pounds for 3x5 two months ago to barely managing to get 25's for that. Not really sure how that happened....

  14. 2 weeks ago
    Anonymous

    Add weight until you're about at you limit for one rep.
    Do one pull-up as explosively fast as possible.
    Recover.
    Do it again.
    Reps at bodyweight for show will follow actual gains made under duress.
    t.guy who tried to get better at pullups by simply doing bodyweight reps to failure and got nowhere.

    • 2 weeks ago
      Anonymous

      Can vouch for this strategy, sort of what I'm doing now. Went from >3 rep max to 8 in about 2.5 months.

      I followed the McGill pull-up program (ala Squat University on YouTube): 1-2 max strength pulls-ups, 20 sec. rest, for 8 sets 2x/week. Every week add one set until you reach 15 total sets.

      My max pull up went from >3 to 5 in about 1 month.

      Now, I'm on the Russian pull up program (first search result on Google). Been on it for about 1 month and my max pull-up is now 8. I do pull-up sets at the gym peppered in between my regular work out, so approx. 10-15 minutes of rest. At the point of doing approx. 35 pulls-ups a day, 5 days/week. First few reps feel naturally more explosive and easy at this point.

      Gonna keep at it until I can do 3x12. Then will use the McGill/"cluster" set programming with weighted pull-ups.

      It might also beneficial to switch up the grip (pronated, supinated, neutral) every so often

  15. 2 weeks ago
    Anonymous

    bottom of the pull up is where the most stimulus happens so after you are done with clean reps try to pump some more bottom half reps for hypertrophy work. it will drive up your proper form pull ups in time. negatives are also good option but I feel they are bit further down on the usefulness ladder.

  16. 2 weeks ago
    Anonymous

    I feel like I lack endurance. I can't get past 10 pull ups but I can do weighted up to +45kg for a single. I feel like it's not the strength that I don't have but I just get tired out.

    • 2 weeks ago
      Anonymous

      you already clearly know your problem, so get to work on it, can't give advice on how to do it exactly on a day to day / week to week basis since i forgot how i did it but i remember just doing them more, now i can do 20 full rom

  17. 2 weeks ago
    Anonymous

    I dunno what this technique is called but I'd set an ambitious target like 30 reps with 1pl8 and then just take as many sets as necessary to get there. It's very intense because you're doing 5 or 6 sets to failure but it gets the job done. Combine is with heavy 3x5 workouts and you're golden. My 1RM is currently +55kg/120lb at 80kg/175lb bw

  18. 2 weeks ago
    Anonymous

    I went from 4 max to 12 at 210lbs with Armstrong program. It was honesty an exhausting few months and the weekly volume was out of control. However the results were exceptional and my back exploded in size. I can now just consistently hit sets of however many i want. Working on weighted now.

  19. 2 weeks ago
    Anonymous

    Am 56 and could only do 1 a year ago (117kg body weight). Now I can do 15 pullups /chin-ups and now weigh 93kg.Wide grips are harder, but i'm getting better.

    • 2 weeks ago
      Anonymous

      me now

      • 2 weeks ago
        Anonymous

        Based oldgay
        Hope I'm this aesthetic at your age and beyond

        • 2 weeks ago
          Anonymous

          cheers - If I can do it anyone can. I was a skinny teen, then a fat old frick before I got my act together.

      • 2 weeks ago
        Anonymous

        if this isn't a larp this is some solid motivation
        if someone can start lifting at 56 and do 15 pullups then so can i dammit

        • 2 weeks ago
          Anonymous

          I didn't start from zero. I've always done some kind of weight training and done lat pulldowns, but less than my body weight, but never bothered doing pullups until last year.

      • 2 weeks ago
        Anonymous

        mirin

    • 2 weeks ago
      Anonymous

      https://i.imgur.com/BSzolas.jpeg

      me now

      Cool. How did you go from 1 to 15?

      • 2 weeks ago
        Anonymous

        Resistance bands. As little as possible add 1 rep each week - I was heavy so couldn't push it as tendons ache like like frick. Then used smaller bands until I could do 10 without them.

        • 2 weeks ago
          Anonymous

          >Resistance bands
          I thought about getting a pull up bar and a bunch of these bands.
          But I would need to use multiple at once since my back is weak af and I'm at 230lbs too.
          did you ever use multiple at once?

          • 2 weeks ago
            Anonymous

            Bands are made with varying resistance. You can also try jumping pull ups to get started too. Just hold yourself at the top for about four seconds, then lower yourself as slowly as possible.

            • 2 weeks ago
              Anonymous

              >jumping pull ups
              lmao
              I just looked them up.
              are you telling me this is a real thing?
              like this is better than using bands?
              looks more like a late april fools.

          • 2 weeks ago
            Anonymous

            You can get a bunch of them on Amazon, 10, 25, 35kg for $20

    • 2 weeks ago
      Anonymous

      https://i.imgur.com/BSzolas.jpeg

      me now

      Mirin' hard

  20. 2 weeks ago
    Anonymous

    can’t get my lats to engage on pulls. i feel it more in my bicep even with a no thumb grip. stupid mind wont connect to stupid muscle

    • 2 weeks ago
      Anonymous

      it's all about the elbows

  21. 2 weeks ago
    Anonymous

    Is it impressive that I can do 10 x 6 pullups at 230, 6'3" or should I kms. Is it time to add weights?

    • 2 weeks ago
      Anonymous

      >10 x 6 pullups at 230, 6'3"
      >105kg 190cm
      10 is herculean numbers for your weight and size
      mirin

  22. 2 weeks ago
    Anonymous

    I need to get a weight vest or whatever.

    • 2 weeks ago
      Anonymous

      literally just grab one of your old highschool backpacks and put shit in it

  23. 2 weeks ago
    Anonymous

    Get a door mounted pull up bar in whatever doorframe you walk through the most at home
    Go to failure every time you walk through

    • 2 weeks ago
      Anonymous

      >put it on bedroom door
      >can't shut door
      >mum sees me when I fap

  24. 2 weeks ago
    Anonymous

    I don't know about that brah, I started using my door-mounted pullup bar regularly and went from like 4 pullups to like 15 in a set in like two months.
    Unless you mean in terms of visible muscle growth, then yeah I don't see anything, but again it's only been like two months.

  25. 2 weeks ago
    Anonymous

    I'm absolutely HARDSTUCK at 10 pull ups. I think I'll have to start adding weight to them if I want to progress.

  26. 2 weeks ago
    Anonymous

    >tfw when max reps was only 12 today
    Damn one loses those muscles fast. I used to do 25

  27. 2 weeks ago
    Anonymous

    Long length partials are the way to go.
    Before you come to conclusions you should try it out and see for yourself how effective they're. If you take the partials to failure, you'd surely be doing it with a lot of volume, so you're going to gain muscle and lots of strength. Also, if you're stalling you're probably not going to failure with your lats, once you take the partials to failure you might feels how failure actually is with back.
    Once you get used to going to failure with the partial pull ups I recommend you immediately start adding weighted pull ups for low reps. This way you shouldnt be stalling.
    The upper portion of the pull up can become a bottle neck if you let it.
    This is what worked for me. And I came to the conclusion that wih back you're supposed to reach failure in the lower ends of the rom.
    Long length partials are meant to add up volume to your pull ups, you can do this in more than one way but I think these are the most effective.

    I also recommend:
    straps
    a narrower grip, if it feels uncomfortable at the top puff your chest out. WIth a wide grip the hunching of the back during the top end of the pull up can be excacerbated and made to limit progress even more.

    • 2 weeks ago
      Anonymous

      >Long length partials
      As long as you don't relax your scapula at the end of each rep it's fine. Allowing the humerus to drift can lean to subaccute shoulder injuries over time. For training lats however, it's best to not go too far above the 120 degrees of shoulder flexion.

  28. 2 weeks ago
    Anonymous

    50pullups.com
    stop being a homosexual and just do the program

  29. 2 weeks ago
    Anonymous

    i can do about 20 total but it just feels like my lower/mid traps give out before anything else tbh

  30. 2 weeks ago
    Anonymous

    it took me 5 months to go from 0 to 2 pull-ups

    • 2 weeks ago
      Anonymous

      sounds like you weren't trying very hard

      • 2 weeks ago
        Anonymous

        Probably, but I was mostly misguided I think. Doing pretty much only negatives with way too wide a grip.

  31. 2 weeks ago
    Anonymous

    Train it like a strngth exercise. Right now Im doing three sets of five with 40 pounds hanging off my belt. Next week Im going to up it to 42.5 hanging off me. will try it for 5 sets of three. Then give myself a light day where I just do bodyweight for three sets of three. Then try 4 sets of 4 eith 42.5. Then another light day - three sets of three at bodyweight, then the next time try 3 sets of 5 with 42.5. All this with proper warmups ( I do a single, rest for a few mins, then a dounble, then rest then a tripe, then I add the weight). To cycle thru with 5x3, then 4x4, then 3x5 takes about ten days.

    Dont treat it like an endurance xercies. Like a power mvoement. And get stronge.r

  32. 2 weeks ago
    Anonymous

    Went from 3 reps/3sets to 9 reps for 4 sets.
    Now doing 3-5 reps w/25lbs for 3-5 sets depending on the day.

    You can do it bro, it’s more mind over matter.

  33. 2 weeks ago
    Anonymous

    When should I get a weighted belt thing for pull-ups and what weight do you guys start at? Is it like progressive overload? I do 3x12 now can struggle to get more out to failure

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