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Increasing Bodyweight Pull Ups?

Currently, I can just drop what I’m doing, hope up to a pull up/chin up bar and knock out between 15-18 pull ups.

I want to be able to do 20 pull ups with my own body weight.

I probably average, on my first fresh and best set, 16 pull ups.

Sometimes I’ll train 10x3 with heavy weight attached to me (between 25-45 lbs for those sets), and sometimes I’ll train with 10 lb ankle weights on each ankle (20 lbs total) and remove a 1 lb weight from each ankle after a set.

I’ll do that so I can get maybe 10 reps with body weight + 20, then maybe 8-9 with body + 18 lbs, then 8-9 with body + 16, and so on until I’m down to body weight.

What can I do to increase my pull up numbers, as I’ve seem to have stalled out at 17, with 18 being an absolutely ready and rested Spike-induced set?

I’d say just continue doing them with added weight. Rather than doing 10x3, do 3x10 with 25 lbs added. It shouldn’t take too long to only add 2 pullups.

Using weight for me never worked with how many pull-ups I could do. I’d recommend for a total workout you pick a high number of pull-ups and decrease the rest time.

For me having very short rest intervals helped more than anything. I don’t think it will be that hard to gain 2 pull ups either. Maybe just add a bit of volume on the program you are doing and you would probably get there.

Also a good lat move is the one arm pullup. have the other arm like if u are doing towel pullups and with the other hand on the bar u lift urself. It gives me a great feeling and I am defenitely sore the next day. I went from 12 to 16 reps in regular pullups when i made this a part of my back workout.

  1. buy one of these,

http://www.colonialmedical.com/product.php?productid=19579

  1. put weights on

  2. lift as advised in the above post

A dip belt made to hold 600 pounds? What the shit?

My pull-ups went up by doing sets of different pull-up variations (grips, negatives, etc.) for 4x10-15. If I could use additional weight besides BW I would.

I’m with cardinal25 on this one. this approach worked for me. you might also be well served to pick an overall rep goal, say 50 reps and time yourself on how long this takes. Then, EDT style, try to shorten the amount of time it takes you to hit your goal number. Also, at the risk of sounding like a complete shill, I was using BETA-7 when I finally accomplished the same thing - 20 full ROM overhand grip pullups. Good luck!

[quote]cardinal25 wrote:
My pull-ups went up by doing sets of different pull-up variations (grips, negatives, etc.) for 4x10-15. If I could use additional weight besides BW I would.[/quote]

[quote]MikeA. wrote:
I’m with cardinal25 on this one. this approach worked for me. you might also be well served to pick an overall rep goal, say 50 reps and time yourself on how long this takes. Then, EDT style, try to shorten the amount of time it takes you to hit your goal number. Also, at the risk of sounding like a complete shill, I was using BETA-7 when I finally accomplished the same thing - 20 full ROM overhand grip pullups. Good luck!

cardinal25 wrote:
My pull-ups went up by doing sets of different pull-up variations (grips, negatives, etc.) for 4x10-15. If I could use additional weight besides BW I would.

[/quote]That sounds like a good approach.

I’ll set 50 reps as my timed total, and then…should I attempt to beat the time it takes to hit 50 reps every 3 days or should I wait less or more than that?

Thanks guys

Try Pavel’s Greasing the Groove

http://www.dragondoor.com/articler/mode3/69/

[quote]fat sound wrote:
Try Pavel’s Greasing the Groove

http://www.dragondoor.com/articler/mode3/69/[/quote]

Worked wonders for my pullup strength and endurance.

Try this:
http://www.T-Nation.com/readTopic.do?id=404137

[quote]addwaves wrote:

  1. buy one of these,

http://www.colonialmedical.com/product.php?productid=19579

  1. put weights on

  2. lift as advised in the above post

[/quote]

A backpack can also be a convenient tool.

adders(?chelles):
http://www.cbass.com/Pavel’sLadders.htm

Greasing the groove:
www.dragondoor.com/articler/mode3/69/

ZEB on chinups:
http://www.T-Nation.com/readTopic.do?id=404137

Keep your chin up:
http://www.T-Nation.com/readTopic.do?id=404137

Frenchies (isometrics)
http://www.nicros.com/New%20Training%20Center/local_endurance_part2.shtml

[quote]FightinIrish26 wrote:
fat sound wrote:
Try Pavel’s Greasing the Groove

http://www.dragondoor.com/articler/mode3/69/

Worked wonders for my pullup strength and endurance.[/quote]

It won’t be as effective when he can already do 16-18 pullups.

Decreased rest periods are the way to go. Try a descending pyramid 16-14-12-10-8-6-4-2 and shorten rest period each time.

Do you have continous acces to a pull-up bar troughout the day? If you do, you might like to try this one out:

Let’s say you can do those 18 pull-ups. So, what you’re going to do is to do pull ups all day. Do like really easy sets of 7-12 reps. Do 8-12 sets daily. No set should be done even near failure. In the ideal situtation you’d do a set of pull-ups every couple of hours all day long. Do pull-ups 4-5 days a week. On the “off” days, you can knock out few single sets if you want to.

Test your max reps now. Do this routine for about 3-4 weeks, then have 2-3 days totally off from pulling, and then test your max reps. I’d bet you can do at least 5 more. This system is all about making the nervous systems very efficient for one movement, the pull-up. Remember to reguraly exercise your shoulders external rotators, as pull-up uses strongly your lats (which are one og the many internal rotators of the humerus). Rest of the body you can train however you see best, but leave out exercises for the lats and maybe biceps too. I’m not sure is it very smart to do this when restricting calories. Possibly slight surplus is best.

This method has become suprisingly popular in our finnish training forum (www.pakkotoisto.com/vbulletin). With modifications, it can be done to any movement, and solely for 1RM. Seems to me that everyone who has tried this has reported good results. But the choice is yours.

:smiley: As you can see I’m not currently under this method as I have time to do a mega post like this…