I would appreciate some input from this forum on improving my pullups. I’ve been stuck at a max rep of 10-12 depending on the type of bar, less with a fatter grip, more with smaller grip.
I seem to have tried everything: weighted sets, drop sets, ladders, max reps etc.
I’m kinda stuck and don’t know what to do to improve this aspect.
My goal for the summer: improve my pullups as I don’t have any stress of testing for max reps or max weights in the summer.
What muscles are lagging in order for me to see definite improvement. This winter I only went from 5 to 10 12 max reps so I don’t find this alot considering the amount of work I have put it into. I have a strong back but it lacks endurance…same goes for my bench row while lying flat on a board, chin touches board(not allowed to lift head up) and you row with a olympic bar 45lbs for girls. I can only get in around 85 for 2 min.
You have a number of choices.
Add weight to your pull up. So much that you can only perform 3 with excellent form. Progress to performing pull ups with this same added weight up to the number of reps you could originally perform with just body weight.
You will be able to crank out more body weight reps after this.
However, repeat the weighted Pull Up practice, adding more weight than before ( of course ) starting you back at 3 reps per set.
I suggest that you put these Pull Ups first thing, before you train anything else do you weighted Pull Ups. Later in the evening (5-8 hrs) later practice doing as many body weight Pull Ups as you can.
Practice your Pull Ups like normal, just get your 10 in but, as soon as you can’t do another get assistance. From a band, or a partner.
I prefer having a partner.
Have your partner hold both feet at first, then progress to them holding just one foot, then progress the partner assisting by holding your waist, and pushing as needed. Then no longer pushing at all. Soon enough with your partner no longer helping.
With this option you should see improvements in endurance.
Perform very heavy negatives, for so many reps. Feel your back muscles, lats, etc. Take AT LEAST 8 seconds to negative.
This last one sounds strange but it does work.
You may have a weak grip.
You may have weak arms, often these will give out before your back.
PS: Hit me up for clarification. I know I am not the best writer, so just get back on here and say WTF?!
I’ll try to be back with more techs, later. Very busy now.