Struggling with Pull-up routine.. Need Help!!

[Perk1979]

My max for regular pull-ups is only 9 reps, so I am struggling w/ that part of my workout program. When I can't finish the reps for the pull-ups, I'll just do the negative resistance to complete the reps. It doesn't feel like I'm getting stronger from this though.

What are some good weight lifting exercises that can strengthen the muscles that are used for doing pull-ups? Any suggestions? Thanks

[Chris944]

i can do the first 3 weeks pull up workout but i dont knkow if when i get to the 3rd week ill be able to keep up with the progression, they go up too fast. To make up for this on the days i have off from the workout on this website i go to the gym. Thats how i am trying to keep up.

[goonsquad]

What are some good weight lifting exercises that can strengthen the muscles that are used for doing pull-ups?


There is nothing better at strenghening pull-up muscles than plain and simple pull-ups. My suggestion is to do pull-ups whenever and wherever you can. I bought a cheap pull up bar from a sporting goods and do them at home everyday. I do 6 sets of 10 with a mintute rest in between each set. You might want to try doing 6 sets of 4 with 45 seconds - minute rest between each set. And when you get used to doing that, start doing 6 sets of 5 or 6 reps, etc.
Also, Instead of using weights at a gym you might want to try doing pull ups with a backpack full of books or sand.

[stratmn5105571]

My max for regular pull-ups is only 9 reps


You might want to try a pyramid workout. In your case I would try
a set of 1 pull-up
a set of 2 pull-ups
a set of 3 pull-ups
a set of 4 pull-ups
a set of 5 pull-ups
a set of 6 pull-ups
a set of 5 pull-ups
a set of 4 pull-ups
a set of 3 pull-ups
a set of 2 pull-ups
a set of 1 pull-up

Minimal recovery time. You might need to go higher or lower in number of sets though. It works well, you can do a lot of pull-ups in a short time. I've done over 100 in less than a half hour and I max 17 pull-ups. Also, make sure you go all the way down and lock your elbows. The easy way to find out how many you end up doing is multiply the set with the highest reps with itself. The one I just wrote out for you is 6x6= 36 pull-ups.

Good luck
Strat

[globalchaos]

stratmn5105571 said it right. The pyrimad workout is the best. i was doing the workout from 1 to 10 then back down. thats equals 100 pullups, then after id finish that id finish off with a max set. My all time max is 30 pullups my high max after the pyrimad workout was 22. If you can get yourself up to 10 and back down pullups become fun. I've taken some time away from my workout so right now Im only going up to 7 or 8 then back. If you cant make it to 10 then pick a goal number and reach it. If not do the workout with someone who can help you when you cant pull yourself up anymore. Even if you are getting spots you still doing a pullup and working the muscles you are going to need. Its gonna hurt but pain is weakness leaving the body. no pain no gain, all those saying you need to take woth you to each workout and just pull out more than you did the workout before.

[DMANN]

I read somewere what one SEAL did before he got to buds. What he did was bought a bullit proof vest well he was only able to do one pull up remember it was an addition 45 pounds with the vest. Well he would try to add one every other day. He eventually got to 20 then he droped the vest and he was able to bust out over 50 so you definetly might try the back pack deal that was mentioned above or buy your self a vest. But if you stick with them and do them every other day or so you will build up quick. And also vary your pullups do wide and shoulder with alot. Wide will probably help you more then anything cause there harder.

[Perk1979]

Thanks for all the info guys. I'm definitely going to start on the pyramid routine tomorrow and do it every other day like you suggested. I'll probably start using a weight vest once I build up some more strength.

[briankjeld]

stratmn5105571 man you are good, if you can do that and then still max at 22 at the end. i just did this and got up to 10 but could not go back down( stop at 8). How long are you taking after each set? i was taking a min.
thanks,brian

[globalchaos]

lol actually it was me who did the pyrimad and maxed at 22 at the end. another thing if u pay attention to proper form you'll get stronger. not like all those muscle heads at the gym who barely go down half way and they say they can do 20+. proper form and determination will get u the numbers you want. right now im trying to use that for my running im terrible at running, it for sure will hurt me at bud/s

[stratmn5105571]

not like all those muscle heads at the gym who barely go down half way and they say they can do 20+.


You can't stress proper form enough.


right now im trying to use that for my running im terrible at running, it for sure will hurt me at bud/s


My running times are pretty bad too. I just gotta keep at it though

[stratmn5105571]

stratmn5105571 man you are good, if you can do that and then still max at 22 at the end


I wish that were me. I have done that pyramid workout until I couldn't do one more pull-up. I was sore for a few days after that one

[globalchaos]

You don't have to wish man, if someone else has already done it then it means its possible. I take that thought with me to my running. Right now I don't know whats going on with my running I want to be able to run the 4 miles in 28 minutes in boots and right now my best time is 32 minutes in sneakers so Im a far way from where I want and need to be but hey, how many people passed Seal training. Then why cant I. Just got to bust my ***.

[stratmn5105571]

how many people passed Seal training. Then why cant I. Just got to bust my ***.


that's right, if 5,000 other guys can do it, why can't you? I also heard that doing a lot of sprints will help with your running. I mean a LOT of sprints. You might want to try that. Come to think of it, so should I...

Good luck,
Strat

[quakerun911]

When I can't finish the reps for the pull-ups, I'll just do the negative resistance to complete the reps. It doesn't feel like I'm getting stronger from this though.



My advise to you; seeing that I am starting my last week of PT schedule II (tonight actually) is... don’t use the negative resistance. This has happen to me a few times during my workouts with this program, where I couldn’t finish a set. When this happens get off the bar rest for maybe 20-25 seconds and finish your set... ALAWAYS FINISH YOUR SETS it's the only way to improve. When you cant pull it up one more time remember what set and how many you had done up until that point, that way the next time your doing your sets you can see your improvement.
I hope this helps you... after these 15 weeks of the PT my max pull up # (fresh) is 24
One more thing...

Diet personally makes all the difference in the world when it comes to runs, swims and working out, when you have the right energy your mindset improves on how intence your workouts are

[stratmn5105571]

I bought a cheap pull up bar from a sporting goods and do them at home everyday.


Hey goonsquad,
I need a new bar myself, I just wanted to know, is it the kind that you place in the door frame or what kind? If you could tell me if it works well, I'll consider buying myself one.

[REESE]

I don't know if your gym has the equipment or not, but at the gym I go to they have a pull up and dip assist machine. On there you can do pull ups or dips without any assistance, but if you need help you just bend you legs and put them in a spot that they have and it helps move you up. It really helped boost up my pull up scores.

[SLCDBF01]

You might want to try the ladders method and other "Greasing the Groove" methods that I've mentioned before on this board. It will train you CNS to stimulate more muscle fibers making you feel lighter. It has worked for me and I'm up to 38 pullups (and improving by up to 1-2 per week) and my body stats are:
5'8" tall at 140 lbs (not that it matters). This is a method that I got from Pavel Tsatsouline.

I've actually used this method back in the 8th grade and didn't even know it. I only did 5x5 on weighted pullups (in adition to other excercises) and had a max of 27 bodyweight pullups. It really works regardless of what others say. Check out the following links:

http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode2&articleid=7

http://www.tacticalstrengthchallenge.com/training.html

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

http://www.cbass.com/Pavel'sLadders.htm

PS. His kettlebell training is a real good compliment to the calisthinics. And if you have any questions regarding any of this I'll answer the best I can. I just don't want to repeat what I've already stated on this board so many times already.

[Perk1979]

Since we’re on the topic of pull-ups, I was wondering if anyone knows the minimum or maximum amount of pull-ups, sit-ups and push-ups that are required for SEAL's to complete in one set?

The editorial review on the revised edition of Stewart Smith's NAVY SEAL Fitness says that SEAL's are required to do 150 pull-ups, 400 sit-ups and 400 push-ups.

Is that even humanly possible to do 150 friggin pull-ups in a row? I'm just curious of the standards for the SEAL's?

[diesel828]

Is that even humanly possible to do 150 friggin pull-ups in a row? I'm just curious of the standards for the SEAL's?



Stew Smith does say that you can do all those pushups, sit-ups, and pull-ups in one workout, but not in a row. You do them by sets, for example... 180 pushups in one workout? 6 sets of 30