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