Low Pullup Progression

Hi 30baders,

two months ago I started to workout with a program called 50 pullups. You can find it here http://www.50pullups.com/ In my first test I do 6 pullups and today I did another test and know I can do 8. I am lucky that I can two more pullups, but I think it is not enough in two months. The program recommends a routine where you do a pullup a workout three times a workout. I usually do it 2 sometimes 3 times a week to have more rest. What do you think? Is that a normal progress or should I make sure that I do my pullups three times a week? Have you any experiences in following such a program?

Micha

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Replies to This Discussion

Permalink Reply by Robert L. Read on April 14, 2012 at 1:05am

6 to 8 pullups in 2 months seems like excellent progress to me!

A detrained person might make more progress, but the level of progress you have made is great---imagine doing 30 pullups a year from now by maintaining the same progress. Strength increases take a lot of time.

Permalink Reply by micha on April 16, 2012 at 6:47am

thanks. I'll try to view it from this perspective. But maybe there are better programs and techniques to improve my strenght and progress in doing pull-ups.

Permalink Reply by Paul Cohen on April 14, 2012 at 5:07am

I've read that pull-ups can be done every day- and even several times a day. I used to have a pull-up bar in my bedroom doorway when I was a kid and I got in the habit if doing a pull-up every time I went in and out of my room. I got to the point of being able to do 15 at one shot without any particular extra effort. By the way, I'd avoid programs that say to wear weights while doing pull-ups. I'm in physical therapy for a stiff shoulder because I followed that advice. Body weight only for me, from now on. I've only injured myself lifting weights.

Permalink Reply by micha on April 16, 2012 at 6:50am

Did you remember where you read this? I read nearly the same in Convict Conditioning, but the author recommonds to this kind of training only if you have troubles with a special kind of technique.

Permalink Reply by Paul Cohen on April 16, 2012 at 12:41pm

No, I can't find the place where I read that. I do remember however that Pavel Tsatsouline allows you to do series of increasing numbers of pull-up each day or every other day, as long as you don't go to exhaustion.

Permalink Reply by micha on April 16, 2012 at 11:38pm

I searched the web for Pavel Tsatsouline and found his method of training called Grease the Groove. It seems that are a some people out there which makes fast progress with this method of training. Also I found another technique called Pavel's Ladder which allows busy people to fit Grease the Groove in there. I will try Grease the Groove for the next 2 to 4 weeks. If I am able to do 10 Pullups in a row after the 4th week I doubled my progress. Here are some interesting links I found on the web

http://dishindimes.com/?p=67

http://www.cbass.com/Pavel%27sLadders.htm

Permalink Reply by Robbie Belmonte on April 17, 2012 at 1:18am

I think every individual will have a different progression curve, just keep up the routine your doing, eat well and you will see improvement.

Almost 2 months ago I started doing the p90x routines.....the pullups have been my weakest point in terms of strength gains compared to pushups and other exercises.

However in those 2 months, I went from 1 pullup 3 times a workout to 3 pullups, 3 times a workout.

Still mentally when you see the guy on the dvd doing them so easily it is a little disheartening.

But better days are ahead, as my strength increases the next goal is 5 good pullups during the routine.

Robbie

www.photographybyrobbiebelmonte.com

Permalink Reply by micha on April 17, 2012 at 6:09pm

Hi Robbie,

maybe you're right and I should stay with my routine, but I am interested in huge strength gains and will try GTG. In two or four weeks I will report my progress here and we will see.

Permalink Reply by Francesca on April 18, 2012 at 7:11am

It took me about 1 month of non-consistent practice to get up to 10 pullups. But it was a struggle, for sure. And I started on my feet, reaching all the way up. But if I start hanging, then probably like 5, haha.\

I have learned that it's more important to emphasize the downward motion, when you lower yourself to the ground than when pulling up, or the "negative" movement.

Thanks for this. I am now inspired to build up my pullup strength. I'm going to buy a pull up bar and progress with you!

Permalink Reply by micha on April 18, 2012 at 5:08pm

Hey Francesca,

I am not sure if I am get it right. You practiced pullups and get from zero to ten in one month? Thats awesome! And even if you can do 5 from a dead hang that is great. Keep up practice.

When the two weeks are over and I have made good progress I will report in detail how I used the GTG technique from day to day.

Permalink Reply by Francesca on April 19, 2012 at 4:38am

Haha. At the time I was living with a boyfriend who was very into fitness. We had a pull-up bar in our bathroom doorway. So we didn't have any specific workout routines. I literally practiced pull-ups every time I went to the bathroom. So, of course, I progressed quickly, and so did he. It was lots of fun. Don't get me wrong; I can't do that now!! This is why I want to buy a pull up bar, so I can get back into that great upper body shape. It was awesome.

I'd love to hear your progress.

Permalink Reply by micha on May 7, 2012 at 5:04pm

Hi Jacob,

I don't think that your comment is negative. It's the same opinion on my progress that I have, too. It's realitsitc. I thank you for your advice and will try some of your methods in the next days/weeks. Actually I am totally in to the "Grease the Groove" technique. Even if Pavel recommends in his book to train for max strenght and not endurance strenght there a lot of people who increased there endurance strenght with GTG. I don't know if you know the GTG technique but I think it is nearly the same advice that you have written except of working out to failure. I will report my progress in a few days.