Page 1 of 3 123 LastLast
Results 1 to 10 of 23

Thread: pull-up progress stalling page

  1. #1
    jkilbane's Avatar
    jkilbane is offline Junior Member
    Join Date
    Jun 2009
    Location
    Milwaukee/Chicago
    Posts
    27

    pull-up progress stalling

    Primal Fuel
    I started this pull up program http://webpages.charter.net/bert/reconron.html a while ago being able to do about 4 pull ups. Now I can do 13-14 for my first set. However, I've been stuck at this many for a while. I work out 4 days a week doing body weight exercises. (I'm about 6' 150). Should I try weighted pull-ups and fewer reps? What is your experience with improving BW strength?

    Thanks

  2. #2
    mstrudle's Avatar
    mstrudle is offline Member
    Join Date
    Nov 2009
    Location
    Marin, California
    Posts
    65
    You will not stimulate any strength gains in the muscle once you go beyond five reps. Add weight and drop the reps.

  3. #3
    Daemonized's Avatar
    Daemonized is offline Senior Member
    Join Date
    Jan 2010
    Location
    Olathe, KS
    Posts
    2,253
    I love pull ups and chin ups. I use a weighted vest and I do them until I can't get all the way up. When I get to that point, I use my legs on a bar in front of me to help me just a little to get the rest of the way up. Then I get down walk a few steps away and shake my arms out. Then I turn around and do more until I fail again. My break time is usually ten to fifteen seconds or so and my pull up - chin up number have being going up consistently. Right now I can do eight or nine chin ups with fifty five pounds in my weight vest. I'm 5'10" and just over a buck fifty as well.

  4. #4
    jkilbane's Avatar
    jkilbane is offline Junior Member
    Join Date
    Jun 2009
    Location
    Milwaukee/Chicago
    Posts
    27
    thanks guys, I'll figure out with how much weight I can do 5 pull ups and start from there. I assume it's the same with gaining strength with dips.

  5. #5
    Lovestoclimb's Avatar
    Lovestoclimb is offline Senior Member
    Join Date
    Sep 2009
    Location
    North Bay, Ontario, Canada
    Posts
    713
    definitely add weight. you can also take your pullups super slow to get down to the slow twitch fibres (a la body by science)
    I grok, therefore I am.

  6. #6
    jkilbane's Avatar
    jkilbane is offline Junior Member
    Join Date
    Jun 2009
    Location
    Milwaukee/Chicago
    Posts
    27
    Would a 5x5 protocol be a good amount of reps or just until I can't do 5 reps anymore?

  7. #7
    Lovestoclimb's Avatar
    Lovestoclimb is offline Senior Member
    Join Date
    Sep 2009
    Location
    North Bay, Ontario, Canada
    Posts
    713
    I would do a 'time under load' protocol. Do one pullup and the way up try to make it last between 5 to 10 seconds, and then the same for the way down. Repeat until you can repeat no longer. That way you'll hit the slow twitch fibres and you should really start seeing progress taking into account you give yourself ample rest time before the next back workout. Approx 7 to 10 days would suffice.
    I grok, therefore I am.

  8. #8
    primal_jessjane's Avatar
    primal_jessjane is offline Senior Member
    Join Date
    Aug 2009
    Location
    Colorado
    Posts
    569
    @mstrudle, elaborate? I think I disagree...

  9. #9
    Vick's Avatar
    Vick is offline Senior Member
    Join Date
    Aug 2009
    Posts
    604
    Here is an interesting summary of a study comparing reps.

    http://www.cbass.com/Effortbasedtraining.htm


    It doesn't matter how many reps... so long as it ends in effort.

  10. #10
    primal_jessjane's Avatar
    primal_jessjane is offline Senior Member
    Join Date
    Aug 2009
    Location
    Colorado
    Posts
    569
    Primal Blueprint Expert Certification
    I was thinking of doing more "to failure" bodyweight exercises about twice a week... I got my ass handed to me when I did that earlier this week! So... You think, in essence, that it will yield similiar results to a 5x5 routine? Again, trying to go easy with heavy stuff considering my back issues.. :-(

Page 1 of 3 123 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •