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How to Add Iso Pull ups in the Routine

Bigger Stronger Leaner
#1

Hi guys, I am going to add iso hold pull ups in my routine to strengthen the back and improve the sticky point in the regular pull ups. I was wondering how to add iso hold in my regular routine. I train the upper body 2-times a week. I do a sort of undulating periodization, so in the first workout I perform weighted chin-ups followed by(I am not able to do the weighted pull ups in this moment) other heavy stuff and three days later I do regular pull ups followed by a more hypertrophy training.

When should I do iso-hold pull ups in the workout routine?? How should I perform these ones for what concert frequency,set,rest,reps ??

#2

I have always been terrible with pull ups. I started doing pull ups in between sets for active rest and it has made a huge difference. Try doing 5-10 pull ups while you rest on every workout day except back day.

#3

thanks but I am not so terrible…I am just not able to do the weighetd pull-ups, but I can do the weighted chin up… I would prefer to try iso-hold approach as i heard (and read) that it works

#4

Lower your active rest reps and do an iso-hold on each rep. Really focus on contracting your back, like you are doing a back double bicep pose.

#5

How many pull ups can you do?

Cause you say you are doing pull ups for hypertrophy which to me would mean doing sets of at least 6-8 reps, if you can do a decent number of sets at that rep range I don’t understand how you can’t do them weighted.

#6

[quote]RATTLEHEAD wrote:
How many pull ups can you do?

Cause you say you are doing pull ups for hypertrophy which to me would mean doing sets of at least 6-8 reps, if you can do a decent number of sets at that rep range I don’t understand how you can’t do them weighted.[/quote]

the last time I did 5 sets with these reps 5-4-4-4-4 ( bringing the bar to the chest), I didn’t try the weighted pull up because I am not still able to do 6 reps with the proper form…
If you say me just bring the bar at the chin, I can do about ten reps in the first set. My problem is the final portion of the movement.

#7

what do you think if I do iso pulls at the end of each pull-up set as a post-fatigue in the hypertrophy day?? Is it enough? or Is necessary more frequency to have the benefits of the iso pulls?

#8

[quote]Jnatural wrote:
what do you think if I do iso pulls at the end of each pull-up set as a post-fatigue in the hypertrophy day?? Is it enough?[/quote]

I think it’s enough. I’ve been doing that myself to destroy my lats more and it’s been working good.

#9

How about you stop asking dumb questions for a while.

#10

[quote]Jnatural wrote:
Hi guys, I am going to add iso hold pull ups in my routine to strengthen the back and improve the sticky point in the regular pull ups. I was wondering how to add iso hold in my regular routine. I train the upper body 2-times a week. I do a sort of undulating periodization, so in the first workout I perform weighted chin-ups followed by(I am not able to do the weighted pull ups in this moment) other heavy stuff and three days later I do regular pull ups followed by a more hypertrophy training.

When should I do iso-hold pull ups in the workout routine?? How should I perform these ones for what concert frequency,set,rest,reps ??[/quote]

I’ve found the best way to improve the # of pull-ups you can do is to do more BW pull-ups period. It’s not revolutionary, but it works. I like pyramids the best myself. They helped me go from 20-30 pull-ups back in my active duty days. Weighted pull-ups won’t do anything for total # in my experience and I think there are better ways to build upper back strength. After all pull-ups are really primarily a lat movement with bi/tri doing a good bit of work too.

I think to often people use to much weight on the pull-up and you lose the benefit, which is why I dislike weighted pull-ups. They just don’t have the carryover in my expereince like a weighted dip does for example.

In all seriousness if you can’t do multiple sets of 8-10 you don’t need to do iso holds. Especially seeing how lean you are (assuming avatar is recent). Pull-ups are like anything else, practice, practice, and practice…

If you would just deadlift your upper back would get stronger :slight_smile: