I previously did a progression with pullups, that got me to some one arm work, but my wrists/ lower arms weren’t ready for it so i quit doing it. After a lay off due to injury i’m back to pullups and was wondering what a good progression could be for strength gains.
I used to do 2 sets of max pull ups (not to failure), but after reading about 531 and 5x5 type programs, i was wondering if it would perhaps benefit me more to do like 5 reps for a lot of sets? (I want to postpone the use of extra weight for a while longer because of my wrists and joints still not responding very well to pull ups) So i liked the idea of more volume because i could see it helping in getting my joints getting used to the movement again.
I can do 8 pullups now. ( i know its shamefull, but i was out with a elbow injury for months in my defense) so i think my 1rm would be 1 rep with 17 added kgs. So if correct my 5rm would be me (70kg) with like 5 added kgs. -10% to start so just my bodyweight would be fine to start.
I did a lot of sets of 5 reps last time and was wondering for how long i can get stronger by just adding sets instead of weight? I am used to very low volume for years ( 2 worksets) so i think i can still gain benefits from adding volume. But what would be a good time to start wearing my weightvest and adding weight?
Also i know the extra volume will probably get me bigger instead of making me a lot stronger but that’s also alright for a while since i did lose some muscle mass.
Sorry for the incoherent rant:)
Please correct me in my thought process or give me advice, tips, suggestions … tx!