Working On Pull-Up Progression

[jdtemple]

I had been stuck on the same bodyweight pullup max for the longest time, and was looking for something to break through the plateau. I found this:

http://www.fiftypullups.com/

Basically, this thing maps out an exact pullup routine for you to follow, based on your current max. It's very quick; 5 sets of various pullups/chinups 3x/week and you're done. After 5 weeks, you test your max again. If it is sufficient enough, you move to the next level. If not, you repeat weeks 4 & 5 of your current level until it is.

I'm not actually shooting for the ability to do 50 pullups in a row. I may just start adding weight once my reps get up there.

My pull-up max was 8 when I started, which tested me at level 3. Friday, I finished week 5 of level 3. I just now took the max test, and almost got 11. It was a solid 10 3/4. That puts me at repeating weeks 4 & 5 of level 3.

Now, it's not a miracle, but it's progress! I might check back in here occasionally and let you all know how this plan is going. I won't stray from it for a while.

[-=FLEX=-]

Bookmarked page to check out later.

Thanks JD. Would rep but on recharge.

-=FLEX=-

[Richie]

Well done JD. Pull-ups are the best exercise for width. I haven't done them seriously for years but just started doing them again a cuppla weeks ago. I can't get all the way up but half way up gets me right up high in the teres muscles.

[dazlittle]

anything that helps with progress is great as far as I'm concerned, I'll be checking back on this one and reading up on the technique.

Repped.

[snorkelman]

I see that the plan you linked specifically talks about the "assisted" and "negative" pull-ups.


Before my shoulder surgery I found what was working for me. I was initially around your numbers - 8 and found how to dramatically increase those numbers. I focused on two different paths and mixed it up. Instead of doing normal pull-ups, I really concentrated on slow, controlled dead-hang-pull-ups.

As an example, here are two videos. The first demonstrates pullups using momentum (although this video SAYS these are "dead-hang" pull-ups, they are not)



Video #2: real, true dead hang pull-ups



I personally found that when I could not perform full ROM dead-hangs, that I would continue with just doing the negatives. This would mean that I would just use a step or jump up to the top position and slowly lower myself. As I get more fatigued, the lowering ends up getting faster.

Then I was turned on to the Iron Woody bands. They have packages designed to increase your pull-up numbers.

[VirtualT]

Then I was turned on to the Iron Woody bands. They have packages designed to increase your pull-up numbers.

IMO and my experience you will get better results and increase your numbers by starting doing weighted pullups rather than assisted, YMMV

[jdtemple]

IMO and my experience you will get better results and increase your numbers by starting doing weighted pullups rather than assisted, YMMV

That's what I want to do; make the jump to weighted pullups. Even though the site's catch-phrase is working your way up to a 50 pullup max, once my reps get high enough, I'll start adding weight instead of reps.

[JRT6]

I've burned out the added weight pulls and chins and with my new lower bodyweight I would love to see what I can work up to in BW reps. I'm going to try this program, 31 is my minimum goal.

[Fabs23]

Bookmarked for later. I'm a pullup connoiseur

[jdtemple]

I took a week off over Christmas. I needed some time off. I stuck to my diet; just didn't train. I repeated weeks 4 & 5 of the level 3 program and retook the test. I'm still stuck at 10 reps with bodyweight.

So, I'm doing weeks 4 & 5 over again. What I'm doing now, though, is holding a 15 lb dumbbell between my knees while I do it. I can still do all the reps (so far, it's only day 1 of week 4), but that 15 lb weight addition makes it quite a bit tougher. Hopefully when I drop the weight and take the test again, the instant 15 lb drop will let me add a few more reps to my bodyweight max.

I'm also working on cutting. Once I find the right calorie level, the weight loss should help, too.

[K26]

Are you working this into your regular training routine? Or, is this your new routine for the next several weeks?

[GhostAvenger620]

Are you working this into your regular training routine? Or, is this your new routine for the next several weeks?

All I can say is once you get your first pull-up down they can be so addictive. I have a set up in my yard where I do pull-ups constantly.

[jdtemple]

Are you working this into your regular training routine? Or, is this your new routine for the next several weeks?

I lift M/W/F and every session starts with sets of various pullups. The rest of the session is a regular bodypart split:

Monday: Legs/Shoulders
Wednesday: Chest/Triceps
Friday: Back/Biceps

Every Sunday, I see how many BW reps I can bang out in one set and then jump into the appropriate spot in the program.

[RedOwl]

The program on that web site took me from a 20 pull-up max to 30 in no time. I'd still be improving if I hadn't screwed up my shoulder on a distance swim (again). Hi ho. Hi ho. It's off to the orthopedist I go.

[Daio]

great link, thanks for that!

2 quick questions....

1.) I currently do Dumbell Rows as well as pull ups, once a week. Should I ditch the rows while I am following this routine?

2.) I am cutting for the next month or so...would it be best to wait until my cut is over before starting the routine? I wouldnt really want to gain strength but miss out on muscle gains due to a calorific deficit!

Cheers

[JRT6]

Apparently there's more to the 50 pullup program than just copying the free chart b/c I'm really stalled out. I get the first set of 22 pullups fine then can't even get close on the required subsequent sets.

[2-stroke]

I've been going reverse pyramid on my pullups once a week. I've lost weight and gained strength, when I started I was 189 lbs and couldn't do barley 3 clean pullups. I've lost 20 lbs and I can now do 6 pullups with 20 lbs added.

[jdtemple]

great link, thanks for that!

2 quick questions....

1.) I currently do Dumbell Rows as well as pull ups, once a week. Should I ditch the rows while I am following this routine?

2.) I am cutting for the next month or so...would it be best to wait until my cut is over before starting the routine? I wouldnt really want to gain strength but miss out on muscle gains due to a calorific deficit!

Cheers

I do dumbbell rows as well, and continue doing them on back day.

I'm also cutting (but just now started and am not quite at a caloric deficiency yet) and plan to continue the program.

Depending on how much fat you're looking at cutting, you may get more pullup reps as you drop weight that counteract the lack in muscle gains. A 10-15 lb difference in bodyweight makes a pretty big difference when doing pullups.

[TrappSki]

Anyone ever use the Armstrong pullup program?

ttp://manlypat.wordpress.com/2009/02/24/armstrong-pull-up-program/

Currently on week 6 of the armstrong program. Went from 12 (BW) to 15 (BW).

Curious if anyone has used both programs. The fifty pullups program looks intriguing.

[Daio]

I do dumbbell rows as well, and continue doing them on back day.

I'm also cutting (but just now started and am not quite at a caloric deficiency yet) and plan to continue the program.

Depending on how much fat you're looking at cutting, you may get more pullup reps as you drop weight that counteract the lack in muscle gains. A 10-15 lb difference in bodyweight makes a pretty big difference when doing pullups.

Thanks for the reply mate!

I will continue with the Rows then on back day.
Ive only got about another 6 - 8 pounds to shed, so I will prob finish my cut in another 3 or 4 weeks, so will prob wait until after that to start the program!! Cheers

[ctgblue]

When I start back doing pullups, I usually start by shooting for 100 reps total, with the first sets being to 20 and the following sets being as many as I can. This takes a few weeks.

Once I hit the 100 rep mark, I know I have built the strength back in the connective tissue and muscle and I then can safely add weight.

The only BW exercise I shoot for high reps on is dips, my max is 100 straight, years ago, last year got 65, then 25, then 10, so I am not there yet

[ZoranM]

1.Get your chin over the bar, and hold position for 15-20 seconds before coming down. Do this 3-5 times, 3 times a week. Once you're able to hold longer, add resistance.

2.Get your chin over the bar, and lower yourself slowly, 5-10 seconds. Do 4 sets of 5-6, 3 times a week.

Other things that help, pulldowns, assisted pullups, more pullups....

[HighGear]

Great post.

I got to 27 about a month ago, and have since been doing weighted pullups to add mass. I'm now up to 6 sets of 10 with 25 lbs. I'm going to keep this going until I can do 8 sets of 10 with 35 lbs, then will see how my max reps are effected. When I am done I will try this program. One thing at a time.

[jdtemple]

I re-did weeks 4&5 on level 3. Not happy with my max not going up at all in the last two re-dos of my current level, I spent the last two weeks on the program doing 15 lb. weighted pullups instead of bodyweight ones. I kept the reps as prescribed in the program and was able to complete each set weighted except the last set of wide grip pullups. For those, I just did my bodyweight.

I just now took the test again and did 11 (maybe 12, I kinda lost count). So, the weight is helping. It's isn't enough to move up to level 4, though.

[Old Bob]

JD,

When you first posted this I bookmarked it and started working on it. I wasn't able to do any pullups but did my first three in over 30 years that week and Thursday of this week I did a set of 5 then a set of 4 then a set of 3....

I am so PUMPED about this...

Old Bob... One Day at a Time....

[jdtemple]

JD,

When you first posted this I bookmarked it and started working on it. I wasn't able to do any pullups but did my first three in over 30 years that week and Thursday of this week I did a set of 5 then a set of 4 then a set of 3....

I am so PUMPED about this...

Old Bob... One Day at a Time....

Good job, Old Bob! (I made a rhyme)

Hopefully when I finish cutting, it will add quite a few reps. When I dropped down to a scrawny and weak 156, I could bang out 15+ pullups without even trying. Now that I'm pushing 195, it's a different story.

[discdoggie]

Hopefully when I finish cutting, it will add quite a few reps..

It has for me.


<<<<----Very close to 20 right now, as I dropped a few pounds.

[Sathanas]

Something that helped me with regards to weighted chins was using heavier weight and less reps. Something like 6x2. It makes a much more dramatic difference when you switch back to BW; you feel so light.

[Old Bob]

It has for me.
<<<<----Very close to 20 right now, as I dropped a few pounds.

DD,

Yep.... When I get to being able to do 3 unassisted sets of 15 I intend to start using the weight belt and hanging weight between my knees. Both of my workout partners are already doing this and "The Marine" uses two 45's but then he's a BEAST of the first order....

Old Bob... Moving inexorably forward an inch at a time...

[JRT6]

I dumped the 50 rep program and been doing "greasing the groove" except instead of doing a pull variant throughout the day I do it in one session. I mix up the styles (5 sets of 10, uncounted reps of muliple sets, decending added weight, etc) and I alternate chins, ring chins and pullups 5-6 days a week. Since I've done that I've done 50 pullups in 5mins (The Martin Rooney standard) and 5 sets of 10 with 45lbs added (I recently lost 30lbs so that added weight is really less than it seems). The critical detail IMO is not to go to failure on the vast majority of sets.

An interesting perspective:
http://humanmachine.wordpress.com/20...-for-strength/