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Good routine to improve pullups?
Posted on 6/20/17 at 10:57 am
Posted on 6/20/17 at 10:57 am
I'm looking for suggestions on how to improve my max # of pullups. As a bit of background, I'm a 40 y.o. who stayed in fairly good shape in my twenties, but I haven't worked out much for the last four or five years due to kids, job, etc. I'm now refocused on getting fitter again. I've been back at it for about four months now, and am trying to find more time, but realistically, I can probably find only 4 days per week to work out. I can currently do 6 pullups with good form. I'd like to get that more in the 12-15 range. What exercises, other than pullups, can help with this? And should I be going heavy with less reps or light with more reps on these exercises? TIA.
10
Posted on 6/20/17 at 11:14 am to steve123
quote:
What exercises, other than pullups, can help with this?
Lat pull downs, bicep work, rows... a big one that'll help is heavy negative pullups. Use weights for this. Jump up into the top portion of the pullup, maybe use a stool if you need to. Starting from the top, lower yourself slowly (3-5 seconds) Repeat.
quote:
And should I be going heavy with less reps or light with more reps on these exercises?
There's no perfect answer as everyone's body responds differently. For me, heavy low reps to get stronger.
Upvoted for solid thread topic
This post was edited on 6/20/17 at 11:21 am
Posted on 6/20/17 at 11:15 am to steve123
pick a counterbalance you can get 15 reps on. then reduce it incrementally over time until you can get 15 pullups without any help
Posted on 6/20/17 at 11:17 am to steve123
Your best bet is going to be back workouts. Lat pulls, straight arm pulls, bent over rows (barbell and/or dumbbell), and regular rows. Also, try to switch up the type of pull up you're doing. Do chin ups some days, pull ups other days, etc. Assisted pull-ups can also help with higher reps.
Posted on 6/20/17 at 11:38 am to bayourougebengal
quote:
Upvoted for solid thread topic
Thanks and thanks for the advice. Pullups have always sort of been my "Achilles heel." Even when I was in my twenties and could put up a fair amount of weight on the bench press, I've always been relatively weaker in the back and biceps. It probably didn't help that I tended to avoid pullups since I sucked at them. I'm committed now to try to attack these weaker muscle groups rather than running from them.
Posted on 6/20/17 at 11:45 am to steve123
also try hanging from a pullup bar for as long as you can. try to set a PR every week
Posted on 6/20/17 at 12:02 pm to steve123
quote:
I can currently do 6 pullups with good form. I'd like to get that more in the 12-15 range. What exercises, other than pullups, can help with this? And should I be going heavy with less reps or light with more reps on these exercises? TIA.
A pullup assist could help you a lot. If you can only do six pullups I would suggest buying one.
Negatives. Go up and slowly go down for about 3 to 6 seconds.
I don't think you're ready to start weighted pullups yet.
Also, just hold onto the bar and just hang. See how long you can do it.
It really just takes time and practice. You'll get the strength eventually.
The pullup assist will allow you to keep going and can help you get stronger.
Posted on 6/20/17 at 12:14 pm to steve123
App literally called 50 pull-ups. It's the same type of system as couch to 5k. I started at 14 pulls ups and 4 weeks in I did 27 the other day. I weigh 210, and my pull up max has not increased for years but this is working.
Posted on 6/20/17 at 12:21 pm to bayoumuscle21
Pull ups. Do them. Practice practice practice and if you can't do them now, use bands. Stand on a bench and use as much body weight as you can.
Posted on 6/20/17 at 2:10 pm to steve123
Armstrong pull-up program or grease the groove method. But best thing to do to improve pull-ups is not be as fat.
Posted on 6/20/17 at 2:38 pm to steve123
Greasing the groove.
Put a pull-up bar over a door at the house, and do a pull-up or two every time you pass through that area of the house.
Put a pull-up bar over a door at the house, and do a pull-up or two every time you pass through that area of the house.
Posted on 6/20/17 at 3:50 pm to steve123
I'm about the same age and have been stuck in the 12-15 rep range for the past decade or so.
About a year ago, I was visiting family and decided to try one of those outdoor workout areas that you see at parks. The only upper body stuff I did that day were pushups, pullups, and dips. For the pullups, I did 100 in increments of however many I could do at a time. I remember on the last set barely doing 10 (with form getting worse on every rep). That led to a strain in my left elbow that lasted for a couple of months. Gradually build up your reps and don't do what I did (doing way more than usual).
About a year ago, I was visiting family and decided to try one of those outdoor workout areas that you see at parks. The only upper body stuff I did that day were pushups, pullups, and dips. For the pullups, I did 100 in increments of however many I could do at a time. I remember on the last set barely doing 10 (with form getting worse on every rep). That led to a strain in my left elbow that lasted for a couple of months. Gradually build up your reps and don't do what I did (doing way more than usual).
Posted on 6/20/17 at 5:05 pm to steve123
Do some negatives..
Kip/jump up and lower yourself as slowly as possible making sure to engage your lats during the negative portion.
I don't have a rep number for you. Just go until you can't hold the negative portion for the set and do 3 total sets with a 2-3 min break between each set.
Might be something like.
Set 1: 8 reps
Set 2: 7 reps
Set 3: 6 reps
Kip/jump up and lower yourself as slowly as possible making sure to engage your lats during the negative portion.
I don't have a rep number for you. Just go until you can't hold the negative portion for the set and do 3 total sets with a 2-3 min break between each set.
Might be something like.
Set 1: 8 reps
Set 2: 7 reps
Set 3: 6 reps
Posted on 6/20/17 at 5:25 pm to bayourougebengal
Would you recommend the heavy negatives before or after the pull-up routine?
Posted on 6/20/17 at 5:43 pm to steve123
Crossover Symmetry to fix your imbalances
Posted on 6/20/17 at 6:57 pm to Ric Flair
Posted on 6/20/17 at 8:18 pm to pcolatiger28
quote:
Would you recommend the heavy negatives before or after the pull-up routine?
IMO, after a few low rep pullup sets to warm up. Or after doing lat pull downs with low weight.
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