Add negative pull-ups for more reps ?

[wariorpolni]

Hey, i want to ask something. Im trainig classic fullbody training with weights, but i have some bodyweight exercises like dips/pull-ups too. Im training mainly for hypertrophy, so im trying to have 8-12 reps, which i can easily adjust with weight, but not with bodyweight. Problem is that i can do max 3 pull-ups and i dont have that support machine in gym where i train. So my question is, if i should do just those 3 reps (or just maximum reps, to failure) or if i can do negatives, to achieve like 8-12 reps ? For example i do 3 pull-ups and then 7 negatives, but im wondering if it wont be too much for regeneration after, because its like beyond failure ? Thanks

[xuerebx]

A few months ago when I restarted training I too couldn't do more than 2-3 pullups, and I spent a few weeks doing 3-4 sets of pullups during the week (say 3-4 times per week) focusing on (i) not going to failure on each set, which in the beginning meant doing 1-2 pullups, and (ii) when I was too exhausted to do more pullups, I did a few more sets of negatives. Over time I stopped doing negatives and now I do 3 sets of around 9-7-7 pullups (depending on the level of exertion in the previous exercises) and I finish off with 2 sets of banded pullups, aiming to get 30+ pullups in total.

As long as you're eating enough and following a good program, I don't think you should worry too much about fatigue as a novice - at least not with respect to just pullups.

EDIT: I also used the following app which I found useful initially: https://play.google.com/store/apps/d...ro&hl=en&gl=US (ignore the bad use of English in the app and the warmup exercises, assuming you're already working out prior to doing the pullups).

[Magomed1]

Just do 1 pullup, wait 30 secs, do 1 pull up, wait 30 secs do 1...continute untill you can not do any pullups

[air2fakie]

im wondering if it wont be too much for regeneration after, because its like beyond failure ?

It's fine, not going to affect "regeneration".

[Filmbuff81]

I have a bunch of elitefts resistance bands I’ve been using to train pull-ups during my cut.

I’ve slowly been progressing in reps and once I’m close to the top end of my rep range or need to maintain my target RIR I’ll use a lighter band.

To make programming and math easy i simple took the average resistance at the short and long end and used that as the “weight”

It’s worked quite well and I could definitely rep out a few sets of 8 for BW right now.

Nearly 12 weeks ago I wouldn’t say that would be possible.

Negatives can build the strength for pull-ups too, but personally I found being able to dial in the movement pattern of actual pull-ups more beneficial.

[safcpaul]

When I could only do 1 pull up I started with 12 sets of 1 and then 6 sets of 2 and 5 sets of 3, 4 sets of 4 and then when I could do 5 I added weight. Can do sets of 12 strict pull ups now

[Taatz]

Do rows and u can do pullups. I never trained to do pullups.. i do heavy rows and i can do 10 pullups with slow full rom .. i weight 200 lbs myself.

[TheShadowMan]

For purposes of progression, if not able to do a full set of pullups or chinups on the high bar - i'll set up the barbell in the rack, grab on, elevate feet, and do seated pulls or chins. Love em cause it lets me focus on the part of the body i'm after with those exercises anyway, until ready for the harder regular pulls/chins.