pull-up workout question..

[roidpuple]

ok.. I Use to work pretty hard on pull-ups I would start with pullups do 2 sets and finish with lat pull downs..
but the last few years i have only done pull-downs

so for motivation i chanllanged some friends of mine to see who can do the most by the end of the summer...

so last night was my 1st workout i figured i would only be able to do like 5 but happy i was able to do 11 almost 12

but i want to know i good work out to increase this amount to get the most out of it.. i want to do 30 or more if it is possible. but i am not sure how to go about it.. trying to do so many reps... should i just do 1 set to failure twice a week? or should i do several sets to falure..
i am not really sure the best aproach for adding edurance.. like that..
I have always had a goal of reaching 50 ...
i would like to reach this goal.. and then work more on trying to touch my chest instead of just chin ...

also in the past i could do about 3 sets of 10-15 with 45lbs plate chained to me.. but at that time even with out the weight i could only 18 at the most..
i was strong but did not have any enduracne

any advise would be great..

 

[roidpuple]

^

 

[Jim Ouini]

Here's something called 'The Ladder'.

http://www.cbass.com/Pavel'sLadders.htm

I tried it for awhile a couple years ago but..uhm.. well, I got tired and stopped doing it so unfortunately I have no personal testimony to offer.

 

[roidpuple]

sweet i will give that a read..

 

[Buckeyes]

i have noticed most ppl dont do pullups in the gym the only reason i can think of is cuz they cant and they are pretty damn painful when u go to failure. i can do about 14 but i have been doing them for about a year. if u can do 10 your doing great i would say

 

[pikerules]

I used to do one set of pullups to failure at the beginning of all my workouts, just to get warmed up. Within about 6 months I went from doing about 9 to doing 25-26. I took pullups out of my routine a couple years ago, and now I can only do about 16 even though I can go much heavier on pulldowns than before.

 

[roidpuple]

anymore idea's

 

[JohnRobHolmes]

switch up light, medium and heavy days for your training.

light days, do a 3x8 @ bw
medium day, do four sets to NEAR failure
heavy day, weighted 3x8
then try a one set failure day

if you really want to get good at pullups, do them 3x a week or 4x, depending on your recovery. drop direct bi and lat work and just use the pullups. if you do them often, your body will adapt and be efficient at repping them out.

 

[roidpuple]

switch up light, medium and heavy days for your training.

light days, do a 3x8 @ bw
medium day, do four sets to NEAR failure
heavy day, weighted 3x8
then try a one set failure day

if you really want to get good at pullups, do them 3x a week or 4x, depending on your recovery. drop direct bi and lat work and just use the pullups. if you do them often, your body will adapt and be efficient at repping them out.

what about speed?? should you try to go as fast as you can?
even though my goal is as many as i can do to my chin? should i still try to touch my chest everytime??

 

[JohnRobHolmes]

if you are going for pure reps, going faster will allow you to get the stretch reflex involved at the bottom, and you should be able to rep out more.

do them all with good form and dont pound your chest to the bar. just get your chest there.