pull up/program advice

newby.204

Just a quick q on pull up training, wg chins are part of my assistance work, bwx4x10(weight/sets/reps) i currently do the 4sets of 10 with an assiatnce band, my question is i can squeeze out a set like this unassisted 4,3,3,2

the question is would i be better off with the 4x10 assisted or aiming to get to 4x10 unassisted?

AntiVirus

newby.204 wrote: »

Just a quick q on pull up training, wg chins are part of my assistance work, bwx4x10(weight/sets/reps) i currently do the 4sets of 10 with an assiatnce band, my question is i can squeeze out a set like this unassisted 4,3,3,2

the question is would i be better off with the 4x10 assisted or aiming to get to 4x10 unassisted?

If you can do 4,3,3,2 without the bands you'd be better off not using the bands any more. The bands have done their work , try aiming for 5x4. What is your max chin up?

newby.204

5 unassisted is my max at the min

AntiVirus

When I started my max was 4. I got myself a chin up bar and would just do my max, wait for about 20 seconds then do another one, wait for 20 seconds do another one, until I couldn't do anymore. That way I was able to increased my max chin ups to 10 in about 1 month. If 20 seconds is to short try 30 seconds...

Then I started to do sets of 5x4, with a 1 minute break between sets. It took me about another month to do this. While doing that I would also test my max chin ups and by the time I was able to do 5x4 my max was 15.

I think the trick to increasing your chin ups is to just keep doing chin ups.

newby.204

not sure whther i could combine that with he program im already on, might be over doin it!!!

Doug Cartel

Could you get a weaker assistance band?

newby.204

i suppose i could get a weaker one

Scuba Ste

How do you use the band? With your foot in it or your knee.

If you use your foot, you could use the knee instead and you'll lose some of the tension.

Doug Cartel

If you were doing 4 sets of 10 with no assistance, it would be time for you to start wearing a weight belt. You really should be trying to increase the resistance, even if you don't go as far as doing them completely unassisted.

newby.204

no i can do 4x10 assisted, i always use my knee with the band never did it with my foot, i can do like 4,3,3,2 unassisted it varies but they are the average numbers.

Doug Cartel

No, I said if you were doing them un-assisted, it would be time to use weight to make them harder.

I know you're using assistance, but you're using too much, it's time to make them harder by using less assistance.

Barry.Oglesby

newby.204 wrote: »

Just a quick q on pull up training, wg chins are part of my assistance work, bwx4x10(weight/sets/reps) i currently do the 4sets of 10 with an assiatnce band, my question is i can squeeze out a set like this unassisted 4,3,3,2

the question is would i be better off with the 4x10 assisted or aiming to get to 4x10 unassisted?

Short answer, keep the reps coming. At your best unassisted you are only doing a total of 12 reps in all your sets. You're not ready to drop the band just yet. Assuming you've only the one band and hence one set level of resistance, what I would do would be to go to 5x10 and ensure that I was doing lots of inverted rows on another day. Lots of single arm work, scap pull and push exercises etc.