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  1. #1
    Registered User Trineu's Avatar
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    What if i cant do more pull-ups ?

    Hello, i have a question here. I train for hypertrophy, so im trying to have 8-12 rep range and go near failure. I can modify weight with nearly all exercises to do those reps, but problem are pull-ups. I can do max 4 pull-ups. My question is, how can i train them with hypertrophy focus if i cant do more than 4 ? Should i add more sets (im doing 4 sets) or should i just do max reps for those 4 sets (even if my max reps are 4) ? Thanks
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  2. #2
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    Rep range does not dictate hypertrophy or no hypertrophy... yes I know you've been told "8-15 reps for hypertrophy" but that is a gross oversimplification...

    Exertion levels and volume are far more important.

    If you can do max 4 pullups, do (say) 8 sets of 2 instead. That's a decent amount of volume with useful exertion levels. The practice will probably make you better at pullups too.

    Progress by making the first 2-3 sets 3 reps next time...
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    Ain't no such thing as a hyp rep range.

    Could use a band assist, could do negatives or could just do a rep goal approach.

    Really like sp's suggestion.
    Or just hammer out say 20 total reps and try to work up to as few sets as possible over time not to failure.
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    Band assisted and negatives.

    Understand the muscles involved in doing a pull-up and work them isometrically.
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  5. #5
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    https://www.youtube.com/watch?v=B5z3k20QCS0

    There is a nice video by Mike that includes some tips on how to assist your pull-ups.
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    Do static holds and slow negatives at the end of your working sets.
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    Lean out a bit. If you have a bit of extra weight, leaning out will bring you into 10-rep range in no time.
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    What does your routine look like, and what does back day look like? If you want to do more pull-ups you’ll have to just do more pull-ups. One thing I will stress though, is maintain form. Doesn’t count unless arms are straight at the bottom and chin is above bar at the top. I built a legit back doing almost nothing but pull-ups for back(by my conservative estimates I’ve done over 35,000 pull-ups over the last 10 years, the vast majority of which were weighted 100% srs). I think it’s the best back exercise, assuming of course good form and I also recommend varying your grips- ie wide, hammer, and close while also alternating pull-ups and chin-ups. Luckily you can reduce any other exercises to make room for the extra pull-ups you want to do and will be better off for it. I’d recommend you start by adding sets of pull-ups until you can’t do three clean pull-ups in a set. Once you get to a point where you’re doing lots of sets, then up the reps per set. You should be trying to get to 10 reps per set. Once you’re there start adding weight. Stay consistent and you’ll be knocking down 100 reps of 30 lb weighted pull-ups in no time(relatively speaking).
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    Originally Posted by Trineu View Post
    Hello, i have a question here. I train for hypertrophy, so im trying to have 8-12 rep range and go near failure. I can modify weight with nearly all exercises to do those reps, but problem are pull-ups. I can do max 4 pull-ups. My question is, how can i train them with hypertrophy focus if i cant do more than 4 ? Should i add more sets (im doing 4 sets) or should i just do max reps for those 4 sets (even if my max reps are 4) ? Thanks
    hi..pull ips need strong arms and backs. you need to improve them. someone should help you . you should go up with someone help and stay up and come down yourself very very slowly. after on2 or two month you can see the change.
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  11. #11
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    I agree with those that mentioned bands. Body weight makes a huge difference on pull-ups and I was surprised to see how just a few pounds of band assistance at the bottom increased the amount of reps I could do from roughly 4-5 to about 7-8. Funny, I remember needing to do weighted pull-ups when I was a younger stick... Now I'm older and fatter and it's a world of difference.
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