Plateau on pullups

scuballica · 07-01-2009, 05:09 PM

I cannot for the life of me do more than 10 or 11 pullups per set. I have been working and working and am even able to get 4 or 5 good ones with a 45lb weight. Yet, I stuck on 10 or 11. Got any suggestions? 'Preicate it.
Rosey

JB12182 · 07-01-2009, 05:48 PM

I don't have any suggestion, sorry, but i've hit the same plateau. It sucks bad. my back has got stronger too in all exercises so it's even more frustrating (along with my bi's getting stronger). Hopefully someone will have something good to help us out.

DJAuto · 07-01-2009, 06:17 PM

Try increasing the frequency, and don't go to failure every time.

TheKingOfCleans · 07-01-2009, 06:26 PM

Quote:

Originally Posted by DJAuto

Try increasing the frequency, and don't go to failure every time.

I started a new thing with pullups that I think is going to work real well... I've only done it twice now so it's hard to say how well it will work but I'm gonna give it a try...

I put an EZ bar (preferable the one with the big loops that isn't as good if you're doing curls or skull crushers) on the floor and when I grab the pullup bar I hook my feet under it. You can put weights on too to add more.

This does 2 things.

1. Obviously it adds weight and makes it harder.

2. It makes you only lift with your lats... you can't cheat by swinging your legs or else the bar falls off.

monoshunter · 07-01-2009, 06:55 PM

stay in the 4 to 6 rep range and keep adding weight. if you can do a 45lb plate for 4 or 5 reps, add another 5 pounds and do minimum of 4. KEEP ADDING WEIGHT when you can. if you get up to 2 45lb plates hanging off you while you can do 4 or so reps you'll easily be able to get over 11 or 12 reps.

KyleAaron · 07-01-2009, 06:58 PM

The other thing to do is mix it up a bit - do wide-grips one day, hammer grips another, traditional shoulder width a third.

GuyJin · 07-01-2009, 07:02 PM

If upping the frequency (with no weight added) doesn't help, try doing negatives once a week. i.e. Monday do your regular chins/back workout, then on Thursday, do ONLY chins for five sets of as many as you can do. At the end of each set, tack on some negatives--start with three or four each set (be conservative) and see where that leads; you could even do negative chins with weight added, but start with bodyweight first. In all likelihood, you probably will get more chins the next time around, but I wouldn't do negative training continously--it'll overwork your CNS.

Just my thoughts, here; hope this helps.

djartek · 07-01-2009, 07:12 PM

...with the overall development of you back, as well as pull-ups.

http://www.tmuscle.com/free_online_a...e/best_of_back

CEPCNC · 07-03-2009, 08:57 PM

While transitioning to the up position, pull yourself up as far up and over to your left/right hand as you can. alternate this left/right. If doing a regular pullup, and you find you can't get past your set rep goal by evenly distributing your weight between your palms, this may help you isolate one side and the other.

Nodeal · 07-03-2009, 09:18 PM

Quote:

Originally Posted by djartek

...with the overall development of you back, as well as pull-ups.

http://www.tmuscle.com/free_online_a...e/best_of_back

Nice link-Thanks

msm172021121 · 07-03-2009, 10:47 PM

Quote:

Originally Posted by scuballica

I cannot for the life of me do more than 10 or 11 pullups per set. I have been working and working and am even able to get 4 or 5 good ones with a 45lb weight. Yet, I stuck on 10 or 11. Got any suggestions? 'Preicate it.
Rosey

WHY do you need to do more than 10-12 reps of anything? focus on increasing your reps weighted to around 10 then add more weight and get that to 10 reps etc etc etc. who cares if you can bust out 100 pullups? hypertrophy and strength gains is what you need, not "bragging rights"

nutsy54 · 07-04-2009, 08:21 AM

Give this program a shot - pick a starting point where you can properly complete all five sets, then move up every two weeks.

nutsy54 · 07-04-2009, 08:23 AM

Quote:

Originally Posted by msm172021121

WHY do you need to do more than 10-12 reps of anything?

Military, for one example - especially since the OP's location is "Afghanistan". Endurance is usually more of a concern than traditional size/strength. The Marine Corps PT test specifically scores pullups, with 20 being the Max.