Getting to 20 pullups

[Synpax]

Hi,

First, if you can help me out here you will definitly get karma.

I have been trying to get up to 20 pullups. I can only get to 14 or so now. Here is how I've been training:

4 sets of 10 with a weight belt. The first with an extra 30 lbs, the second with an extra 20 lbs, the third with an extra 10 lbs, and then a final set with none. I need to stop for a rest-pause (20 seconds) at around the 5-7 area.

I also do other back and bicep work afterwards (the weighted chins are the first thing I do).

What can I do to improve this to get to 20 pullups with no weight? I do them underhanded.

Again, thanks.

 

[Tweakle]

http://www.cbass.com/Synaptic.htm

now gimmie that green lovin

 

[casualbb]

If you want to get good at doing chins in the 20-rep range, do chins in the 20-rep range!

There's tons of evidence as to the strength specificity of rep ranges. It has to do with the energy continuum, but it's not necessary to talk about that.

Find a pullup assist machine, and find out how little help you need to pull off 20 assisted chins. Work on reducing that help until eventually you're doing them unassisted.

 

[socal girl]

try the ladder technique that i read about through an article by pavel. this works for increasing the reps you want to perform for about any exercise.

on pullups, you'll probably want to use a rest interval of approximately 1-1.5 minutes after going above 5 reps. the first few sets probably only need a rest interval of 30-45 sec.

alternatively, and ideally, perform these with a partner. after one finishes a set, the other will jump on the bar immediately after and do his/her set, then the first person will jump on right away and do his/her 2nd set.

all sets are bodyweight pullups.

set 1: 1 rep
set 2: 2 reps
set 3: 3 reps
set 4: 4 reps
...
...
...
set 7: 7 reps
set 8: 6 reps

------ end of ladder

basically, each following set, you progress the number of reps by 1 until you can't improve upon the previous set. you can repeat the ladder a 2nd or even 3rd time depending on the amount of other work you intend to do for your back and your level of conditioning.

keep in mind that your ladder reps will not really approach 20 (unless you are a freak of nature), but this technique does condition your body to performing maximum reps fairly well.

 

[WalkingBeast]

Real easy. Try doing them first in your routine without the weight. Then do your weighted chins. Not sure if thats what your looking for though. No doubt those weighted sets take something out of you. JMO

 

[Synpax]

muchas gracias mi amigos!