Pull ups

McTigs

What is, in your learned opinions, the best way, to increase my pull up reps?

I'm 44 and weigh 80kg and am about 5,10.

I can currently do two.... but i can do about 25 in a morning (10 sets of two reps, 5 sets of one rep)

Lose weight? Negatives? Assisted with a band? one foot on a chair?

I'm much better at chin ups but I think that's normal. I really want to be good at pull ups.

Thank you!

MactheKnife90

McTigs wrote: »

What is, in your learned opinions, the best way, to increase my pull up reps?

I'm 44 and weigh 80kg and am about 5,10.

I can currently do two.... but i can do about 25 in a morning (10 sets of two reps, 5 sets of one rep)

Lose weight? Negatives? Assisted with a band? one foot on a chair?

I'm much better at chin ups but I think that's normal. I really want to be good at pull ups.

Thank you!

Negatives and assisted with Band. Your weight isn't really a factor here IMO. How long have you been trying to increase the number.?

Alf Veedersane

Check this thread out:

https://www.boards.ie/vbulletin/showthread.php?p=94357067

freemenfitness

Negatives will help to a degree spend time working on pulling prep ts something people ignore but play a massive role in your chin ups (aka the scapular shrug)

Other things that will help are statics and things like Frenchies which are where you do a full pull up go down half way come back up and then lower.

For statics, it depends where you are weak at the top of the bottom?

Also, one arm hangs will play a massive role in helping you get stronger in your arms and increase overall strength and grip.

While I like bands for something I am not a huge fan and they often help you too much in the portion of the movement that most people need to strengthen ie the bottom.

Finally, more volume if you can only do 2 then I advise doing something like 10 sets of 1 and adjusting over time if you look up gymnastic bodies rep mastery charts they are very helpful for figuring this out.

McTigs

Thanks for the input guys.

I haven't been trying for very long.... life commitments have reduced opportunity to go to the gym so i've switched my approach to stuff I can do at home like pull ups, chin ups, push ups, dips etc.... i think its better for my age to be doing more bodyweight type stuff anyway.

mixed with nipping down to the gym to do high intensity sessions on the rower or a spinning class.

I'll take your advice on board and report back in a month.

freemenfitness

Nice one. Also one option that upped my pulls and chins is the grease the groove method do like 50% what you can normally do as often as you can so for me it was each time I walked into my bedroom I would do a few pull-ups. Best of luck im sure you will do well.

freemenfitness

freemenfitness wrote: »

Nice one. Also one option that upped my pulls and chins is the grease the groove method do like 50% what you can normally do as often as you can so for me it was each time I walked into my bedroom I would do a few pull-ups. Best of luck im sure you will do well.

Greasing the groove worked well for me a few years back. I also used weighted pull ups, and kipping pull ups.

I'd say I was averaging 50-100 pull-ups a day, without ever going near failure.

LincolnHawk

An approach I like is hitting a target total reps per workout and adding a few reps for the next one.
Start with 12 reps, even if that's 6x2, then progress to 15, 17, 20...when the volume hits 50 you're good