Pullup help - Exercise & Fitness Message Board

nasor · 06-22-2004, 11:37 PM

I've been working on pull-ups for the last six weeks and I've increased the number that I can do from 3 to 8, so overall I'm pretty happy. The thing is, I haven't really had any improvement in the last 2 weeks or so. I was improving really rapidly for about a month, then things just sort of stalled. Should I start working a lot harder? Take some time off? Suck it up and stick with what I've been doing?

Any advice would be appreciated.

Naxis · 06-23-2004, 08:00 AM

Progress is bound to taper off some as your initial gains will come so quickly. You might try changing it up some. If you have someone around to help, do as many as you can on your own and then do as many assisted reps as you can. It will increase the time under stress for those muscles and force them to grow and adapt. You can also try adding a little weight (put a weight plate/dumbell onto a belt or in a backpack) and then work on increasing reps. Then your unweighted reps should increase. Since you have been working for 6 weeks, maybe a week off would do some good as well. Do you do any other exercising or just pullups?

Laurie2 · 06-23-2004, 02:53 PM

From my understanding, it is challenging your body to work more....as Naxis says. Just as with weighted crunches or dips to increase strength, you get so far with basic bodyweight alone.

But good for you to get so far. I am at the point where I can hold myself off the ground for several seconds and able to do partials but not quite able to do one full pullup.....yet. But I'll get there.

nasor · 06-23-2004, 06:14 PM

Thanks for the advice. I might start trying to do them while wearing some weights if I still don't see any improvement in another week or so.

In answer to your question, Naxis, the only other exercise that I'm currently getting is running 16 miles/week.

redlinestar · 06-23-2004, 08:29 PM

I love pull-ups! There is something very satisfying about a good set.

Besides what Naxis suggested, simple things like changing grip can put you over the plateau. If you are using a narrow grip, try widening it. If you are using a supinated grip (palms facing you,) try a pronated grip (plams facing away.) Little changes like this can be added to most exercises, especially those using freeweights/dumbbells.

If you really want to blast your back into submission, do some Rocky Pull-Ups!!! Everybody loves Rocky, right? They are so difficult! Do a regular pull-up, lower, then pull yourself up again except put your head INFRONT of the bar instead of behind, lower. That is one. I guarantee it will take you several weeks to do a decent set, but the benefits are unmeasurable! Another good variation (one that I love) is the Sternum Pull-Up. It is very similar to a regular pull-up, except you will not be perpendicular to the floor at the top of the motion. As you lift, lean your head back and arch your back. The goal is to touch your sternum to the bar (hence the name.)

Enjoy your new lats!