Pull Up Plateau - need help

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Permalink Reply by Andy B on July 2, 2012 at 3:14am

I would definitely try and structure your reps more, going all out every time causes a lot of inroad on the muscles and will weaken you quicker

Also at your level you should consider adding some weight to your pull-ups, like 10-20 lbs., (unless this goes against whatever your goal is)

Maybe check this site out http://pull-ups-training.com/

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Permalink Reply by Perry Fullerton on July 2, 2012 at 4:22am

Thanks guys I'll check those programs out. Already seeing some Opposing views there though. The marine with the world record had a go all out type of attitude to training for example but that does t seem to be working for me. My goal is to be able to do 20 in a row. I trained with push ups and was able to hit 100 but pull ups. Man, just so different it seems. I think I'll try to find a program that isn't all out and try that. Although one would think it would make sense to just do what the champ does? I just need something different. Andy just curious how many can you do?

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Permalink Reply by Andy B on July 2, 2012 at 6:04am

25 in a row with body weight

13 in a row with 40 lbs.+body weight 

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Permalink Reply by Perry Fullerton on July 2, 2012 at 8:01am

Wow that's great. How long did that take? Did you use the program you mentioned earlier? I'm a bit confused about that I must say as that program seems to require some all out effort. At least for the push up part. You don't recommend that though. Did you modify things?

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Permalink Reply by Andy B on July 2, 2012 at 8:21am

Yeah, I ignored the push-up part... I just found that 60 sec. rest and the rep. format helped me improve quicker.

It took me a long time (like 2 years), but when I started I was 135 lbs. (opposed to my 195 lbs. now) and very little upper body strength (it took a month before I could do 1 real pull-up). 

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Permalink Reply by Perry Fullerton on July 2, 2012 at 10:11am

That's really impressive. And encouraging. 2 years! Yeah I kinda laugh when these programs say x number of weeks to this or that. I still use them but it takes me like five times as long!

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Permalink Reply by Windlord on July 2, 2012 at 3:43am

some resources for you:

-Convict Conditioning, available from Dragondoor.com, which progresses from easy vertical pulls all the way to the legendary one arm pullup.

-I'm currently following along with "7 weeks to 50 pullups" by Brett Stewart.  looks like good program so far.

-and another friend here is doing:  http://www.lamarineofficerprograms.com/The_Armstrong_Workout.pdf

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Permalink Reply by Perry Fullerton on July 2, 2012 at 4:36am

Windlord, What are the basics of this "7 weeks" book? Is it a max effort type of thing?

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Permalink Reply by Windlord on July 2, 2012 at 6:52am

You're in luck!
First Register with this site:
http://www.7weekstofitness.com/
and you'll be able to access the weekly progression charts found under the "free programs" button.

And no, other than the obvious max-out occasional testing, the majority of the work is gradually and cyclically progressive on a weekly basis. It might be just your think to get over the hump (err, bar)

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Permalink Reply by Perry Fullerton on July 2, 2012 at 8:03am

Thanks! I'll look into that. 

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Permalink Reply by eric p mccarty on July 2, 2012 at 10:34pm

Try Greasing the Groove - do a small percentage of your pullup max through oput the day -2-3 reps 12x a day would give you up to 36 reps total. Somedays do more and some less. Test for max every other week and start over.

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Permalink Reply by Sam on July 2, 2012 at 11:00pm

I can do more than 35 dead hang pulls without kipping & one arm pulls. I always train with weights to failure, lots of rest &sleep. That would be my advice: use weights. I also highly recommend negatives with heavy weights. 

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