I‘m tired of not getting better at pull-ups
- Thread starter greg67
- Start date
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- Tags
- bodyweight fitness
@greg67 There's a weighted pull up workout program which can help. Every workout you increase the number of reps, until 5 and then you drop the reps and increase the sets for the next workout. So 9 training sessions would look like this: (sets X reps)
3x3, 3x4, 3x5, 4x3, 4x4, 4x5, 5x3, 5x4, 5x5. Then increase +10kg.
My friend does this. He was plateauing with weighted pull ups for 3 months. Then he did this and managed to progress.
3x3, 3x4, 3x5, 4x3, 4x4, 4x5, 5x3, 5x4, 5x5. Then increase +10kg.
My friend does this. He was plateauing with weighted pull ups for 3 months. Then he did this and managed to progress.
sergeantnight
New member
@greg67 I had raised my clean pull-up from 7 to 13 in 8 weeks doing the Armstrong Pull-up Program.
It’s okay to hate Fridays.
https://armstrongpullupprogram.com/
It’s okay to hate Fridays.
https://armstrongpullupprogram.com/
@sergeantnight Thanks 
and impressive!
and impressive!@headfonez Thank you!!
hackthegibson
New member
@hackthegibson I increased volume a lot but wasn‘t happy with my form either and am using bands for now. Haven‘t had a chance to train properly and won‘t have for the next week because I‘m on a business trip and there‘s nothing here I can hang from 
I even searched for a cali park and found ons but it opens after and closes before I‘m done with my job, so I can‘t use it
I even searched for a cali park and found ons but it opens after and closes before I‘m done with my job, so I can‘t use it hackthegibson
New member
@hackthegibson Indeed. Luckily, it‘s temporary in this case!
@greg67 If you're aiming for muscle ups, not sure where you are aiming on your way up, but you should try and go for ones where you get the bar to almost your sternum, or as close as possible.
You want to keep your legs straight and slightly out in front of you and minimize any swinging or kipping(until you're ready for muscle ups, then kipping becomes necessary, but perfect your dips and pullups first so you don't hurt yourself.)
I think this checklist from Athlean-X is fairly decent to make sure you're doing the best form possible:
Finally, go until real exhaustion, it's bodyweight, so you get a lot more leeway than if you were using weights. Go for something like 30-50 reps total before you quit(okay, maybe a bit hardcore, but maybe 3x your max reps and then go for bigger goals, you want to feel like you can't even do 1 after a minute rest). So if you only get 7 reps in the first time, rest a minute or two and go again, rinse and repeat. Unless you feel actual sharp pain, just keep going. You need to tear down that muscle and rebuild it stronger. If you're only doing one set to 3-8, it makes sense why you're not progressing.
You want to keep your legs straight and slightly out in front of you and minimize any swinging or kipping(until you're ready for muscle ups, then kipping becomes necessary, but perfect your dips and pullups first so you don't hurt yourself.)
I think this checklist from Athlean-X is fairly decent to make sure you're doing the best form possible:
Finally, go until real exhaustion, it's bodyweight, so you get a lot more leeway than if you were using weights. Go for something like 30-50 reps total before you quit(okay, maybe a bit hardcore, but maybe 3x your max reps and then go for bigger goals, you want to feel like you can't even do 1 after a minute rest). So if you only get 7 reps in the first time, rest a minute or two and go again, rinse and repeat. Unless you feel actual sharp pain, just keep going. You need to tear down that muscle and rebuild it stronger. If you're only doing one set to 3-8, it makes sense why you're not progressing.
@31sparrow Thanks.
I do 3x 3-8, should have made that clearer. The number was meant to show my max reps. I do this twice per week in a superset with pike push ups. I‘m also nowhere near pulling to my sternum and really want to build up my pull up game to then progress to the muscle up. Long way to go
I do 3x 3-8, should have made that clearer. The number was meant to show my max reps. I do this twice per week in a superset with pike push ups. I‘m also nowhere near pulling to my sternum and really want to build up my pull up game to then progress to the muscle up. Long way to go