pull ups

[gotgame83]

I just started getting into these again. Ive started doing them with weights hanging from a weighbelt using a chain. I am currently up to 100lbs for a set of 3. These suckers kill. I have a pull up contest with my friend in about a month. I can currently get around 35ish pullups, im trying to get up to 50. Any ideas for increasing this number?

 

[JohnRobHolmes]

shit, your doing great man. i would kill to get that kinda weight around me. i got a 45 for 2 today, but i was trying to save for the bodyweight reps. how much you weigh?

i think adding the weight on the belt is the best way to up the numbers. try pyramiding up to 90 pounds, and then do as many as possible with a 45 on you. next time pyramid to the 45 plate and do as many bodywieght pullups. bump back up 90 the next workout and see what happens. on the two workouts before the contest do high rep sets (15 plus) with as much weight as possible and dont do any with bodyweight. let your body forget how much it weighs. im just thinking out loud here, ive never prepared for a rep contest, but i would want to feel as light as possible.

 

[promet1]

by adding wieght to you belt you hitting the fast twich muscle fibers
So you want to increase reps ?? you want to stimulate those slow twich muscle fibers
like a long distance runner would.

do a high rep back workout every third week..... the perotlized Idoligy

Hight rep workout week one (do you pullups first three or four sets like 20 or 25 ??)
hypertrophy workout week two
heavy workout week three
then start it again.....

But Dam Bro 100# great work !!

 

[JohnRobHolmes]

so why have my bodyweight pullups gone up since i started adding weight? i can totally see the periodical training though, that makes sense to rotate between reps, size, and strength.

 

[musclebosun]

damn bro. I'm gonna throw some k your way just for stamps. 35 reps is unreal. Let me know if you cxrack the 50 and i'll throw ya some more!

 

[H_T_]

A hundred pounds strapped on? damn, don't ever stop doing those, you'll have some awesome developement, if you already dont', that is.

 

[gotgame83]

Hey guys. Wow thanks for the response. I used to do pull ups all the time until i really hurt my shoulders. I just started doing them again after about two years of only doing pull downs. The first two weeks i was only getting around 25 reps with no weight, but as soon as I saw my friend doing them with 90lbs strapped on I was hooked. Ive been doing them like this for about two monthes. I am 5'11 only 195 so its not like I have much bodyweight to throw up there.

Thanks for some of the ideas im definitly doing to use some of them tomorrow morning.

 

[Guinness5.0]

Wow I can do 5 pullups on a good day.

 

[bignate73]

thats awesome! weighted pullups kick my A$$! regular pullups kick my A$$ too. but I keep doing them. basically an upper body pulling motion akin to squats to lower body.

 

[Rex]

I wish I could do pull ups. I have SLAP tears in my shoulders and when I lock my elbows I have to pull through the lock, then pull up. Sucks being in a branch of military who's fitness tests require pull ups.

 

[ghettostudmuffin]

Increasing your strength will increase your bodyweight only rep count, but it is a good idea to throw in a bodyweight only high rep day every now and then.

Pullups and chinups kick my butt too. I might pull off 5 decent BW only chinup reps right now. I don't do them that much, mostly pulldowns, but real pullups and chinups are the best. BF% and total weight makes a big difference on how hard they are.

 

[B0dybuilder]

Excellent work man! Im pulling 35kg's for 4sets of 10reps, but then i only weigh 70kg! What do you mean by "pull up" tho? Wide grip, Close grip? Post/supernated?

Anyways tho its excellent!! I had a similar comp, i mixed up the movements, say ...

3x10 Wide Postnate grip
3x10 Wide Supra
2x10 Close Post
2x10 Close Sup

Without weight of course... and i by no means hit those reps!

Good luck anyways man!

 

[Yarg!]

rofl and i was impressed with my 3x9, body weights. btw, what i find this to add 2-3 pullups to ur max every 1- 1.5 weeks. my max is about 10. so what i do is a set of 6, rest 15 secs, set of 5, rest 20, set of 4 rest 25 till i get 1. the reason i dont just start at 10 right off the bat is because i cant really do 10,9,8,7 . etc followup sets- its really frigging tiring. so anyways after my first set of 6,5,4,3,2,1 (21) i go 5,4,3,2,1 (15) , 4,3,2,1, (10), 3,2,1 (6), 2,1 (3), 1 (1). so a total of 50 pullups . this increases endurance meaning more pullups overall. i find this to be the best method of increasing pullups (works for basically any exercise) hands down. it was developed by some russian guy who used to train spec forces, and those guys can do shit loads of pullups. enjoy. btw, u dont have to do a set of 6, since u can do soo many, see what works for you.

 

[Akerstei]

Here is how you do it...Max out your reps with a partner near you. When you are totally maxed out have your partner spot you at the hips for the remainder of the 50 (you may want to work up to about 60 using a partner so that when you go for the comp. you will have already felt more reps) make your partner make you struggle through those last 5 reps. they should each take about 5 seconds going up.

Another thing you want to do is train with speed. Do them fast and it will be easier to get more. make sure to do at least one fast set per workout if you want to get up to 50 reps.

tell me how it goes-

 

[d3track]

damn
nice work
body weight pull ups are a bitch for me, lol

 

[gotgame83]

hey thanks a lot guys. Some really good ideas. I have definitly changed my whole pull up workout around. This is what it looked like this morning for pullups
Bodyweight 20reps narrow grip slow
Bodyweight 15reps very wide slow
+45lbs 12reps
+55lbs 8reps
+75lbs 8 reps
+90lbs 5 reps (should width grip I dont think i could have done it wide)
100lbs only two good reps the other one looked like i was have a seizure.

I then did two sets to 35reps, i was kinda of spent before i ever did these and i knew i wasnt going to get them legit so i had my friend spot me by pulling up on my ankles when i couldnt do them. The first set i got 26legit absolutely trying my best then my friend was helping me out until i got to 35, i was dead. I then waited 5 minutes and tried it again. This time i had two ppls spoting me. I only got 20good ones this time then i had my friends help my out to get 35.

This total time was bout 35minutes. I then had to get to hitting shoulders and tris. I was going to do rows but my back didnt really want to work anymore.

 

[DontRevMe]

Damn bro thats realy good.. Just for clearification this is on a reg pull up bar not a weight assisted station?

 

[gotgame83]

ha yea bro, its a really piece of shit university weight room, its the one with old wall mounts with a wooden bar, it has a bracket with screws that u can take the whole bar off to adjust the height, and ofcourse all the rubber marks on the wall from peoples sneakers.

 

[gotgame83]

Does anyone else experience shoulder pain when coming to a complete dead hang? I might stop doing these all the way down and just stop an inch short of complete lock out. I dont feel i will be cheating myself much but in the long run i might prevent more injury.

 

[cmdubs]

Does anyone else experience shoulder pain when coming to a complete dead hang? I might stop doing these all the way down and just stop an inch short of complete lock out. I dont feel i will be cheating myself much but in the long run i might prevent more injury.

I actually started getting pain in the upper back/shoulder blade area when at a dead hang on heavy weighted pull-ups so I stop just short.