I could use some help breaking a plateau. I've been doing pullups and the most I can hit is 13. I basically do as many as I can each set and rest 3-4 minutes in between. I knock out about 60 in total.
Should I increase my total?
Increase or decrease my rest?
Not go full out each time?
Any tips would be great, thanks.
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/
25 in a row with body weight
13 in a row with 40 lbs.+body weight
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).
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
Windlord, What are the basics of this "7 weeks" book? Is it a max effort type of thing?
You're in luck!
First Register with this site:
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)
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.
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.