View Full Version : help on pullups
OneInchWonder
10-29-07, 7:52 pm
i cant seem to do more than 3 reps of weighted pulls up with 45lb or 50lbs. I do at least 7-8 sets of weighted pulls up. I weight about 146 lbs and I am stuck with 3 reps. Anyone knows a good way to add some reps? I also do heavy racks dead from the knee and 95lbs dumbell farmers walk for back day.
I'm a bit confused by what you're saying. I get you can get 3 reps with 45-50 lbs of extra weight added. Do you do 7-8 sets of 3 reps? You weigh 146??? If you can get 3 with weight, how many can you get with just bodyweight? I suggest bust out reps of BW pull ups, then transition slowly to weighted gradually increasing the weight. Keep at it, strict form, you will increase the weight in time.
OneInchWonder
10-29-07, 8:53 pm
yes 146.6 lbs at 5'7". I can do 17-18reps wide grip dead hang pull up with proper form. I can push it to 20ish but it starts turning it to "kipping" pullups rather than dead hang. I usually do 7-8 sets of pull ups. 1st set is bodyweight. set 2-6 with 45lbs plate at 3 reps. set 7-8 with 50lbs reps. What my goal for pullups is to inscrease more reps with 45lbs or 50lbs plate. I been doing this for more than 6 weeks and i cant seem to go more 3 reps.
lycan_warlord
10-29-07, 8:56 pm
try pyramids with pullups, pushups and crunches. before i went to bootcamp, that's how i got from 10-->18.
1 Pullup, 15 pushups, 20 crunches
2, 15, 20.
3, " , "
etc.
all the way up to half of your max.
9, 15, 20.
then all the way back down to one.
1, 15, 20.
that's what i did.
that should do they trick, even with weighted.
-lycan
cutterx2202
10-29-07, 9:15 pm
yes 146.6 lbs at 5'7". I can do 17-18reps wide grip dead hang pull up with proper form. I can push it to 20ish but it starts turning it to "kipping" pullups rather than dead hang. I usually do 7-8 sets of pull ups. 1st set is bodyweight. set 2-6 with 45lbs plate at 3 reps. set 7-8 with 50lbs reps. What my goal for pullups is to inscrease more reps with 45lbs or 50lbs plate. I been doing this for more than 6 weeks and i cant seem to go more 3 reps.
hey bro, I know what you're trying to do. i'm at 60 lbs x 6. start with 25's until you can do 15-20, then 35 til 15-20, and so on. you don't want your reps below 5 or 6 for the weighted pullups. shoot for 5-8 for these each set waiting less than a minute in between each set and these are sort of in between explosive (less strict) and strict form. you want in between because it's the best way to increase. just as in bench, you don't want all slow reps, otherwise you'll end up with no power and not increasing your weight, and not all 3 rep maxes because that goes away quickly. the only important thing to remember is where your elbows are pointed. straight out to the side is best for lats/back and forward for rear delts area. also, if grip is a problem, do half sets and just hang for 60 seconds before you let go. no straps.
OneInchWonder
10-29-07, 9:27 pm
hey bro, I know what you're trying to do. i'm at 60 lbs x 6. start with 25's until you can do 15-20, then 35 til 15-20, and so on. you don't want your reps below 5 or 6 for the weighted pullups. shoot for 5-8 for these each set waiting less than a minute in between each set and these are sort of in between explosive (less strict) and strict form. you want in between because it's the best way to increase. just as in bench, you don't want all slow reps, otherwise you'll end up with no power and not increasing your weight, and not all 3 rep maxes because that goes away quickly. the only important thing to remember is where your elbows are pointed. straight out to the side is best for lats/back and forward for rear delts area. also, if grip is a problem, do half sets and just hang for 60 seconds before you let go. no straps.
good tip, i think immay try this twice a week. I always thought low reps with heavy weights are good for building strenght and mass. What are your thoughts about kipping pullups, it looks good when going for explosive training.
Um i would drop the weight and try and get 8 or 10 reps. Low reps are not mass builders but they do give you powerlifter strength. I really reccomend if you want mass to do a bodybuilder style of higher reps but no more than 10 reps at body weight.
You're doing pretty well in the first place, too. The best advice is to just keep on chugging and giving it your all. If you keep it up and keep going until failure, you should be able to make it.
I just started weighted pull ups and my last set was 45 lbs for a few weeks increasing 1 or 2 reps each week until i got 8 strict ones, then i went up to 70 lbs and got 5 iffy ones. Ill keep doing 70 lbs on my last set until i get 8 strict ones then move up again. Stick with it and youll get stronger, simple as that
Really low reps and heavy weights will help you get stronger, but it's "powerlifter strength," as said above. It'll really only help you be able to do heavier weight at still very few reps.
8-12 reps is probably the best rep range for making the kind of progress you're looking for. Drop the weight until you can do that many reps, and then increase the weight little by little.