Thread: What's up with my low reps for pull ups? Please share comments/suggestions!

I had good improvements when I incorporated other pull movements into my back workouts. I would alternately do several "row" exercises, and as I got stronger with those exercises, my pull up strenght increased dramatically. I also did both reverse grip and normal grip during the pull up workouts to target different muscles and get a balanced workout.

Originally Posted by asicx

5' 4"
170-175 lbs.
male
training: 1-2 yrs

Do I just genetically have a weak back? No matter how hard I work on my pull ups, I can never past 6, I only get 7 if I take that 15-20 sec rest. And it goes down by 1 rep each set. First set, depending on how energetic I am, I can get 6-7. Next set, I don't even get that 6th rep. 3rd and 4th set, I am happy that I can still achieve 4.

Set aside my split routines, eating habits, rest, and supplements (which I am doing fine in all areas) - IS THIS FRICKIN NORMAL?!!!

Suggestions? Or does it all just come with time?

Post you exact workouts for all muscle groups.

start with a set number to go for and get them no matter how many sets it takes. i used to do that and go for 50 reps in my pullup sessions. another thing i like to do is start with the hardest grip and work towards the easiest. first one or two sets do pullups, then chins, then parrallel close grips.

I remember weighing 170 lbs and doing 15-20 pullups behind the neck. Today I can only do 15-20 behind the neck pullups. Did I get nowhere? Well, I weigh 212 today. Must be an improvement.

Originally Posted by TheCurse

start with a set number to go for and get them no matter how many sets it takes. i used to do that and go for 50 reps in my pullup sessions. another thing i like to do is start with the hardest grip and work towards the easiest. first one or two sets do pullups, then chins, then parrallel close grips.

I think chins are easier than parallel close grips

Originally Posted by TheCurse

start with a set number to go for and get them no matter how many sets it takes. i used to do that and go for 50 reps in my pullup sessions. another thing i like to do is start with the hardest grip and work towards the easiest. first one or two sets do pullups, then chins, then parrallel close grips.

I agree with TheCurse. Set yourself a goal of 50 reps, and then do as many sets as it takes to get it done.
Don't worry about banging out 20 in a row, until you can do 50 reps in total. The main thing is the more time on the bar, the more your body will adapt.

I would also switch between heavy and light pull ups days. On the heavy days add weight but decrease your overall volume.
You may need to work on your grip strength. Deadlifts, farmer walks and one arm hangs from the bar for time are great for this. BB squats believe it or not can really help out your pull ups because you have to keep your abs tight, which is the same tightening you do when you do high rep pull ups. Show me anyone who can do 20+ (no wobble) pull ups and I will show you a person with a strong mid section.

Originally Posted by Seanp156

I think chins are easier than parallel close grips

yea everyones different seanp, actually i cant really remember which one of those was easier for me since i dont do routines like that anymore. i seem to recall going wider grip pullup, closer grip pullup, wider grip chin, closer grip chin, then i would grab one of those really close parrallel handles (handles 2-3 inch apart) and hook it over the pull up bar and bang out another set or two.
but use whichever works for you.

Have you also tried doing weighted pullups to supplement training with just your bodyweight?

First of all, post your workout routine. If after 2 years you haven't improved your weight or your pullups something is wrong.

Also, evaluate the links in the chain. CP can give you a mechanical analysis of the pullup, I'm sure. Here's my best attempt: the latissimus dorsi and pec-major perform shoulder joint extension. The biceps perform elbow flexion. The rhomboids, traps and pectoralis major perform downward rotation and adduction of the scapulae as the scapulae pull toward the spine & down. Use an underhanded grip to place the weakest link in the strongest position possible. Narrow the grip to provide the best range of motion.

Put 25 or so pounds around your waist, climb onto a chair, and perform SLOW and controlled negatives. Do this while increasing the weight and the reps every week until you progress in the exercise. Doing negatives right will double your 4-5 reps in less than a month, IMO.

how often do you do pull ups?

if you want to be good at doing pull ups, then do pull ups.

Here's my best attempt: the latissimus dorsi and pec-major perform shoulder joint extension. The biceps perform elbow flexion. The rhomboids, traps and pectoralis major perform downward rotation and adduction of the scapulae as the scapulae pull toward the spine & down. Use an underhanded grip to place the weakest link in the strongest position possible. Narrow the grip to provide the best range of motion.

extension of the shoulder: lats, teres major, long head of triceps
flexion of the elbow- biceps brachii, coraco brachiallis
downward rotation of the scapula: lower traps, pec minor
retraction of the scapula- rhomboids, rear delts, mid traps
with an under had grip maybe some slight external rotation at the top....external rotation of the shoulder: teres minor, infraspinatus

i may have forgotten something.

bastard!

For your height you are a little on the heavy side, if its not all muscle, thats probably why.

Originally Posted by P-funk

how often do you do pull ups?

if you want to be good at doing pull ups, then do pull ups.



extension of the shoulder: lats, teres major, long head of triceps
flexion of the elbow- biceps brachii, coraco brachiallis
downward rotation of the scapula: lower traps, pec minor
retraction of the scapula- rhomboids, rear delts, mid traps
with an under had grip maybe some slight external rotation at the top....external rotation of the shoulder: teres minor, infraspinatus

i may have forgotten something.

If you are going to be using a wider grip, then the shoulder articulation could turn into adduction. The same muscles are pretty much involved in this, though the rear delts assist in extending the shoulder more than adducting it.

Also, correct me if I'm wrong, but doesn't the pec major does provide some assistance at the very end range of motion (When fully flexed or abducted) during both extension and adduction?

You can also try slow negatives. I used to be unable to complete even a single chin up, but I can now do them with 30+ pounds hanging from my feet in the form of a dumbbell (that's how real mean do it ).

Originally Posted by CowPimp

Also, correct me if I'm wrong, but doesn't the pec major does provide some assistance at the very end range of motion (When fully flexed or abducted) during both extension and adduction?

there could be a co-contraction of the antagonist in there. When ever the intensity of something increases, your body natuarally recruits all that it can. I wouldn't call them a "prime movers" though.