What do you do to improve the number of pullups?

[ariellah]

I want a specifically woman's point of view on that. I seem to be stuck in a plateau, and while I can increase the weight and pull more weight, in strength rep rage, I find it very hard to break through to even a regular mass building number of 10 reps, not to mention endurance.


What to do? Focus on going heavier and adding weight? Or rather, repeat longer sets shortening the interval between sets? Or, just do as many as possible, even if I'm so tired already that I can pull just one or do? Or all of the above?

Is there any trick that allows to move faster from strength-building rep range to higher reps?
I'm not using juice, this certainly doesn't help, but I won't use it again (did one cycle last year, displeased with effects--steroids are not for me personally) and live all natural lifestyle, including food, cleaning products and cosmetics. Certainly get enough nutrients. Also, when I train pullups I don't compromise form, and always complete chin above bar and all the way down. I train to failure on some sets, but not on all, as I'm protecting shoulders (previous impingement issue). At 11% bodyfat, I don't want to lose more fat to make pullups easier.

 

[Detour5]

That depends on when you do them in your workout. Do you do pull ups first, last, or in the middle? I'd make them a priority and do them first, just try adding one or two more reps each time pull up day comes. Sometimes changing training style can help increase the reps, like doing as many as you can then do negatives until failure, or even partial reps. If possible a spotter could push you to do a few more. After a few weeks just do normal straight pull ups and see if you can do more.

I want a specifically woman's point of view on that. I seem to be stuck in a plateau, and while I can increase the weight and pull more weight, in strength rep rage, I find it very hard to break through to even a regular mass building number of 10 reps, not to mention endurance.


What to do? Focus on going heavier and adding weight? Or rather, repeat longer sets shortening the interval between sets? Or, just do as many as possible, even if I'm so tired already that I can pull just one or do? Or all of the above?

Is there any trick that allows to move faster from strength-building rep range to higher reps?
I'm not using juice, this certainly doesn't help, but I won't use it again (did one cycle last year, displeased with effects--steroids are not for me personally) and live all natural lifestyle, including food, cleaning products and cosmetics. Certainly get enough nutrients. Also, when I train pullups I don't compromise form, and always complete chin above bar and all the way down. I train to failure on some sets, but not on all, as I'm protecting shoulders (previous impingement issue). At 11% bodyfat, I don't want to lose more fat to make pullups easier.

 

[vught]

Pardon the interruption but heavy reps to detour5's avitar. Good Luck Ariella.

 

[ariellah]

That depends on when you do them in your workout. Do you do pull ups first, last, or in the middle? I'd make them a priority and do them first, just try adding one or two more reps each time pull up day comes. Sometimes changing training style can help increase the reps, like doing as many as you can then do negatives until failure, or even partial reps. If possible a spotter could push you to do a few more. After a few weeks just do normal straight pull ups and see if you can do more.

That's a thing, I find it hard to add even one rep over 7 clean rep max. I can add reps on heavier sets where I use added weight and can only do few reps, but not on higher rep sets where I use only body weight.

I do them at the start of the workout, on pullup days (I warm the shoulders up first). I think I'm going to try to do them every other day now, but with less sets.... (I do 4 sets of 7-6 reps with varying grip, then 3 sets of 3 reps with regular pullup grip and added 10lbs, and finally 3 sets of 2-1 reps with negatives on the last rep with varying grip and added 15 lbs per pullup day now and I do this routine twice a week--I think may be I'm overtraining my muscles? I don't think I'm recovering well) As to partials, I don't do them... I feel that when I can't complete a proper rep I must stop to prevent shoulder impingement problems from flaring up again.
I know that gymnasts/acrobats routinely do 3 sets of 10 pullup reps on their warmup.

I was thinking may be doing 10 sets to near failure or failure per workout (and then several sets of cable rows on top of that) was too much for the back?

 

[Detour5]

Pardon the interruption but heavy reps to detour5's avitar. Good Luck Ariella.

Thank you vught

 

[Detour5]

I think you're over complicating things, maybe back off from other back exercises more and concentrate on your pull ups. And maybe try just once a week, give yourself a chance to recover. Your diet could also be an issue. Your body seems to want a change so I would listen to it. But don't over complicate, just keep it basic and simple.

That's a thing, I find it hard to add even one rep over 7 clean rep max. I can add reps on heavier sets where I use added weight and can only do few reps, but not on higher rep sets where I use only body weight.

I do them at the start of the workout, on pullup days (I warm the shoulders up first). I think I'm going to try to do them every other day now, but with less sets.... (I do 4 sets of 7-6 reps with varying grip, then 3 sets of 3 reps with regular pullup grip and added 10lbs, and finally 3 sets of 2-1 reps with negatives on the last rep with varying grip and added 15 lbs per pullup day now and I do this routine twice a week--I think may be I'm overtraining my muscles? I don't think I'm recovering well) As to partials, I don't do them... I feel that when I can't complete a proper rep I must stop to prevent shoulder impingement problems from flaring up again.
I know that gymnasts/acrobats routinely do 3 sets of 10 pullup reps on their warmup.

I was thinking may be doing 10 sets to near failure or failure per workout (and then several sets of cable rows on top of that) was too much for the back?

 

[ariellah]

I think I found out what the problem is.
The reason why it's hard to break through a plateau at certain number of pullups is because a person mostly uses 2-B type of muscle fibers (fast-twitch, glycolitic / alactic type of anaerobic energy use, super low endurance) for short number of reps, and mostly uses 2-A type (fast twitch, anaerobic lactic / ATP cycle energy, medium endurance) for higher reps (over 5-8, but it's different for each person). This is not determined by the number of reps per se but mostly by now long the exercise takes.

So, since I don't train my back for 10-13 reps at all, this is why it's so hard to add even one rep--I'd be switching metabolic mode, basically, to continue moving--switching from using glycogen and creatine phosphate mostly to triglycerides as a source of energy. So I think the right thing is to use lat pulldowns and assisted pullups to train in 10+ range in addition.

Pyramide reps and "grease the groove" way surely must be good and working, but I think mostly needed for those who don't have access to gym equipment (pulldown and assisted pullup machines).

I'll just reduce the number of short sets and add long assisted sets of 10+ reps instead, gradually adding weight on those.

 

[Mrs P]

I think I found out what the problem is.
The reason why it's hard to break through a plateau at certain number of pullups is because a person mostly uses 2-B type of muscle fibers (fast-twitch, glycolitic / alactic type of anaerobic energy use, super low endurance) for short number of reps, and mostly uses 2-A type (fast twitch, anaerobic lactic / ATP cycle energy, medium endurance) for higher reps (over 5-8, but it's different for each person). This is not determined by the number of reps per se but mostly by now long the exercise takes.

So, since I don't train my back for 10-13 reps at all, this is why it's so hard to add even one rep--I'd be switching metabolic mode, basically, to continue moving--switching from using glycogen and creatine phosphate mostly to triglycerides as a source of energy. So I think the right thing is to use lat pulldowns and assisted pullups to train in 10+ range in addition.

Pyramide reps and "grease the groove" way surely must be good and working, but I think mostly needed for those who don't have access to gym equipment (pulldown and assisted pullup machines).

I'll just reduce the number of short sets and add long sets of 10+ reps instead, gradually adding weight on those.

Well explained... very interesting, hope this works out for u ! Btw you are doing great as is, I can't do more than 3 sets of pullups.


Keep up the good work

 

[ariellah]

Well explained... very interesting, hope this works out for u ! Btw you are doing great as is, I can't do more than 3 sets of pullups.


Keep up the good work

I suddenly recalled reading kinesiology textbook a year ago and explanation about the 3 types of muscle fibers. The first, fast-twitch/super-low endurance type can only sustain activity for about 10-12 seconds max and uses only glycogen for energy. So, a person doing a set of 5-7 pullups pretty much stays withing training this type of fibers.

Right now I can do 10 reps with my bodyweight - 20lbs on lat pulldowns, so I guess I'll just keep adding 5lbs on 10 until I can move my bodyweight. I mean I worked my way to pullups without ever doing pullups, but using lat pulldowns alone--then was able to do 3 pullups immediately first time I did them. My gym was very overcrowded so I didn't want to be made fun of when I try to get on a bar and the place I stayed at had no way to use removable pullup bar, that's why I stayed with pull downs for so long... I'd use my leg muscles to pull the bar down enough to start exercise when weight got heavy.


You mean you can't do more than 3 sets or 3 reps? Cause even one pullup is a "set"... I usually need 2 minute rest between pullup sets, or it's going to be a very sloppy one.

I meant sets, I do 3-4 reps per set, I rest for like 2 min too

 

[Detour5]

I don't think about type 1 or type 2 muscle fibres, as you know genetically everyone has a different amount of each, that shouldn't make a difference to you being able to add an extra rep. Sometimes backing off on other things can help with your lagging areas.
But, of course that's how I do things. From doing gymnastics (starting as an adult, too) the only way to improve my reps or strength was to just add a little more stress each time I'd try. Whether it's adding an extra rep or two, or holding a stretch for longer each week to improve ROM etc. But rest is key.

Using the lat pull is a good idea to help with strength, but the other thing could be you've hit your natural limit. I know some gymnasts who can't do more than 12 push ups in a set but can show amazing feats of strength.

I still think getting someone to hold you under your feet when you've hit your limit to push you to do three more or so will eventually help.

Good luck.

 

[ariellah]

I don't think about type 1 or type 2 muscle fibres, as you know genetically everyone has a different amount of each, that shouldn't make a difference to you being able to add an extra rep. Sometimes backing off on other things can help with your lagging areas.
But, of course that's how I do things. From doing gymnastics (starting as an adult, too) the only way to improve my reps or strength was to just add a little more stress each time I'd try. Whether it's adding an extra rep or two, or holding a stretch for longer each week to improve ROM etc. But rest is key.

Using the lat pull is a good idea to help with strength, but the other thing could be you've hit your natural limit. I know some gymnasts who can't do more than 12 push ups in a set but can show amazing feats of strength.

I still think getting someone to hold you under your feet when you've hit your limit to push you to do three more or so will eventually help.

Good luck.

Yes, the type of recruited muscle fiber does make all the difference for the number of reps. Excercise changes the percentage of fibers of type, 1, 2a and 2b. It doesn't matter what percentage you have genetically--this percentage will change completely depending on type of training. Train endurance and you will have dominance of type 1 fiber. If you train for powerlifting mostly and low reps, you'll develp mostly 2b. If you train for endurance (marathon), you'll develop mostly type 1.

I don't believe in pushing each last rep through the plateau. This doesn't work well--gains will be slow. This is plateau exactly at the treshold at glycolithic pathway versus ATP/triglyceride energy source pathway.

If one trains 2b fibers mostly, they'll be good with short heavy reps, and not able to do long reps. I clearly see that I hit this particular treshold, as I haven't been training 10+ rep range. I've done gymnatics and figure skating from age 5 and used to be able to do 25 pullups as a teenager. So, I'm going to do the most logical step and train assisted 10+ reps.
5-7 rep plateau turns out to be a well-known plateau for pullups, actually.

I don't believe that I have a natural limit or anyone does. If person trains consistently, there's no natural limit, as muscles grow and tendons get strengthened. If the limit exists, due to some skeletal structure issues, 7 pullups is defeinitely way below that limit. 12 pushups for gymnasts can only be a limit if they don't train for pushups, unless there's tendon or muscle injury present.

 

[Detour5]

I've studied all that, too. Was required for my PT certification and for sports specific training. What I found is knowledge is great and true in a lot of cases but not set in stone. But, it might just be what works for you. When I tried to increase my pull ups I simply did the techniques I told you earlier in the thread. But I was never concerned with needing to be able to do more than 15 - 16 which was what I could achieve at most. Same with push ups, my max in a set was around 50, can only achieve 15 now because of heavy pregnancy. I just built on it week by week, the speed wasn't an issue and within around 2 months or so I went from 20 - 50 push ups. I didn't try to go passed 50, but I reckon I could've if I kept doing the same technique. Pull ups were harder for me to build on because I'd a back injury that gets aggrevated, but still 16 I was ok with. After baby maybe I'll try to get to 20, can only do about 3 in this state, lol!

Anyway. Hope you reach your goal, just giving my thoughts.. I think there's no optimum way, just a way that'll work for you

 

[Phatbastard]

I know I am not of gender U asked to here from but I couldnt help my self after reading you post. This is only my opinion but I do have some experience here. Take it for what you will. If your concern is only adding reps to your pull ups? Try this! Think of the goal (IE) reps you want. It dosent really matter what it is thats a personal thing. Say it 20 for example only. You can do 10 know according to your post. Take your rest what ever is needed this again is an individual thing and continue. lets say you only get 5 or maybe 3 rest again. do another 3 2 or 1 and rest. But whats important is that you do not stop untill you reach what you think is your goal or want to be your goal. By doing this over time you will hit you goals. Say it 20 for example. once you get to doing 20 on your first set and some what declining on a second and third set you use the same principle to push on till you get where you want to be. As for not wanting to take up the pull up bar at the gym very considerate of you. There should be more people like you. But just ask people if waiting if they want to work in. That proper GYM protocal. Well didnt mean to intrude but give it a try it works. If you dont like it you dont have to do it.

 

[Phatbastard]

Detour

Your making men on this site Salivate. Bad girl

 

[Detour5]

Detour

Your making men on this site Salivate. Bad girl

lol not my intention, but nice to know I can cause a reaction of some sorts!

 

[Detour5]

Hey OP,

just curious, because you said you used to do 25 pull ups when you were a kid, did you ever have a break from training at all before resuming? My thought was starting up again, and being heavier with longer limbs and a different centre of gravity would make it more difficult to reach that standard again. Plus your form now maybe different? No swinging of the lower body hence stricter??

 

[Detour5]

How's your pull ups training progressing?