Can’t progress pull ups - need some help with strategizing

[sagetree]

@dollfaceme23 Rubber bands , pull up machine , lat pull downs , negatives A SHIT TON OF ALL OF THEM. Do all types of rows you need to build muscle plain and simple.

 

[dollfaceme23]

@sagetree Pull up machine?

 

[sagetree]

@dollfaceme23 the one where u put your knees on it and it’s assisted. Some gyms have em

 

[dollfaceme23]

@sagetree Oh so I could treat pull ups like traditional weights in a sense?

 

[sagetree]

@dollfaceme23 Yeah what it does is for example you can’t set it to take 40lbs off your body weight and to 4sets of like 5 or something and keep going down in weight until you can do 1 pull up without any assistance

 

[dollfaceme23]

@sagetree These machines are at gyms right?

 

[sagetree]

@dollfaceme23 Yes some have them if your lucky enough. If not just do negatives and lat pull downs.

 

[sagetree]

@dollfaceme23 Lat pull downs need to be your best friend in my opinion even when you start doing pull ups. They can help you increase reps if you go really heavy.

 

[sagetree]

@dollfaceme23 do a lot of rows as well

 

[jnancys]

@sagetree Kneeling lat pulldown

 

[purecleanconsciencetokeep]

@dollfaceme23 Get some rubber bands. Best way to progress.

 

[onslaught61]

@dollfaceme23 Do 1-10 pull-ups in the am. 1-10 before a workout and 1-10 after a workout, and then 1-10 before bed. I’d recommend just starting with two a day (am/on) and start at reps you are comfortable with. Then try to do more reps and progress each week. In about 6-8 weeks, you will be doing some good pull up numbers.

 

[loves_jesus]

@dollfaceme23 Strengthening your core will also help a bunch

 

[tammyhartness]

@dollfaceme23 When I couldn't do negatives anymore, I switched to a lower bar and did negatives with my feet on the ground. So I could assist with my legs, to get a bunch more 4-5 sec rep. Always with the max strengths possible out of my upper body

 

[annakirk]

@dollfaceme23 How often are you training? Do you have a bar at home?

 

[ortho_cat]

@dollfaceme23 Negatives got me past zero in a couple of weeks after years of assisted machines failing me. The Fighter Pull-Up program is fantastic, just do it negative until you can do a normal pull-up

 

[dubbz]

@dollfaceme23 I consider that these four factors are critical:

• high volume: even every day, within moderation and paying attention to your sensations
• eccentrics or 'negative' pull-ups
• isometric hold (5 seconds, 10seconds,...)
• row, inverted row, etc. and push-ups (strict) --> please notice that those may need previous work on core stabilisation (isometric hollow , v sit ups, hollow body rocks, etc.)
• assisted (with bands) pull-ups, for biomechanical reasons

 

[bdiddy]

@dollfaceme23 Started this January and I went from 0 to my current max 15 pull-ups.

What I did was 3 sets of Australian pull-ups where without 1 set was 12 wide grip, 12 shoulder widths, 12 close grip.

3 sets of scapula pull ups - 12 reps

3 sets of negative pull ups - 5 to 7 reps.

On each set I was going to pretty much failure, and did the negative when I couldn’t complete the reps. Plenty of rest in between the sets, 1 - 3 minutes.

As I progressed I did less and less Australian pull ups and more regular pull-ups.

When I got to 8 pull-ups, I stated using a weight vest and my pull up strength after that exploded.

An important detail is that I am 5.7 feet and weight 69kg.

 

[dollfaceme23]

@bdiddy How many seconds were your negatives? I for the life of me can’t get my negative past about 4 seconds

 

[bdiddy]

@dollfaceme23 Being honest I have never counted, just thought about squeezing the most out of it as my body slowly lowered. Probably around 4 seconds as well, feels like 30 mins in the moment jaja