how to increase one set pull up max?
i've been doing them high volume, but it hasn't increased my strength. I can do 11 pull ups in one set and i want to be able to get 15 strict after i get 15 i'm going to work on one arm pull up progressions any advice? whatever i try it hasn't seemed to be working i'm stuck at 11 pull ups
weighted pull ups.
i could do 8 before i did any weighted work, 3 months later.
8 reps with 12 kg added, can now do unweighted 18.
>>39960510
how to program weighted pull ups what rep and set scheme should monday wednesday friday?
>>39960527
as much as you can,
3xfailure
schedule matters a lot less than you think.
look up greasing the groove, helped me tremendously.
>>39960452
Just saw a video by fortress on this shit. His sister broke the womens world record and he was training for the mens record.
Basically all you do is max out 3 sets a day. A set to failure in the morning, afternoon, and night. Very seldomly take a day off when your body cant take it anymore.
Its like a heavy duty version of hreasing the groove
>>39960564
have you tried this has it worked out for you?
>>39960510
This!
Ive only ever done weighted pullups, at sets of 5, im at 80lbs now about to jump to 90. I jump once I can complete 3 clean full ROM sets. At 90lbs itthe set will probably degrade to a set of 3 or 4 then a set of 2 and probably 2 again. I will aim for as much volume as possible by breaking up the sets more until i build up to 3 sets at 5 reps, then jump up in weight again. I do this with all my lifts and its been working great!
Also two weeks ago I was curious how many body weight i could do, keep in mind i only ever do sets of 5. My first attempt was 15 clean full range pullups while in the middle of my workout.
>>39960580
Nah, my goal isnt to do a hundred pullups at once so i just run some crappy calisthenics ppl routine.
However I do trust that this dude knows what he's doing as he's doing 100+ from deadhang without leaving the bar, and his sister holds the Guinness record for pullups.
if you're interested heres an explanation
https://www.youtube.com/watch?v=QVQCD3RwVaY
and heres him doing a shitton of pullups from a few years ago.
https://www.youtube.com/watch?v=VB7L7XcDArs
>>39960651
>Ive only ever done weighted pullups, at sets of 5, im at 80lbs
sets of 5 or reps at 5 so you do 3 sets of 5 reps then increase weight once you hit 5 clean reps what if you keep getting stuck before 5 reps help me understand your progression better
>>39960742
>half in the morning, half middle of the day, half in the evening
>>39960452
>50% of your max working set
>15 times or to failure
>Add one rep every workout
Every other day.
Boom.
After you get to 25 you can do three sets of ten and just add the weight.
My first workout I started with 25 lbs and did it.
Continue every other day and just stack it up adding 5-10lbs a workout.
After you get to 35-40%of your bodyweight added and you're doing 3*10 feel free to shortcut to 6*5 and keep jumping weight.
After this you're ready for one arm chin ups.
The jump from weighted chins to one arm chins took me 2.5 months.
Use a pulley and climbing harness. Load counter weight on other side.
Heavy singles to failure. You'll probably do 5 at a certain weight and another 5-10 at something 10lbs lighter. Try to hit 20 singles a night. Do assisted shrugs from starting position at the beginning of your workout.
Finish with negatives 4*5 with 5lbs less assistance than your heaviest working set.
>>39960800
Sorry, 3 sets of 5 full ROM are the goal. Today at 80 lbs 1st set was 5 reps, 2nd was 5 third was 4 rest then 1. Next week I will cleanly get 3 sets at 5, the following week I will jump to 90 lbs and sets will all take a hit.