How many strict pull ups can you do?

shutup · 15-06-2019 8:30pm #1

There was an argument a few months back in one of the threads here. I thought it would be interesting to see how many STRICT, DEAD HANG pull ups (not chin ups) people here can do.
There’s probably going to be a a few lies, and a few people (like a good friend of mine) who count pull ups even though they don’t lock out arms or get chin over the bar, and a few people who aggressively say “who cares” and have a go at me.
But for those of you who want to take part, post up your score and let’s see if any of us can improve over the summer.

Male
Age - 47
Current capability - 7
Best ever - 14 (10 years ago)

Cushtie · 15-06-2019 8:33pm

Big fat 0. Hope to get to 1 by end of year!!

shutup · 15-06-2019 8:36pm

Cushtie wrote: »

Big fat 0. Hope to get to 1 by end of year!!

Only way is up so. Best of luck with it. Going to be a great feeling when you do get over the bar.
Maybe try using a band to help get a few. That’s how I started. But a trainer in a good gym would be best person to talk to

MidMan25 · 15-06-2019 8:36pm

12 - Definitely an exercise that favours lighter people (Provided they have some good strength too).

I'm 86kg.

redzerdrog · 15-06-2019 8:58pm

Can you post a video of a 'proper' one?

dastardly00 · 15-06-2019 9:01pm

redzerdrog wrote: »

Can you post a video of a 'proper' one?

Here you go:

https://www.youtube.com/watch?v=HRV5YKKaeVw

dastardly00 · 15-06-2019 9:04pm

The last time I tried max reps was a couple of months ago and I got 14.

dastardly00 · 15-06-2019 9:05pm

Cushtie wrote: »

Big fat 0. Hope to get to 1 by end of year!!

Keep working hard and you will eventually get there. Remember everyone started out at 0.

rowanh · 15-06-2019 9:11pm

Most I have ever done was around 14 and those would have been from dead hang till well past the chin, I always aimed to get the chest to the bar and stopped when I couldn't. I haven't done a pull up in a long time, I was doing some chin ups recently between sets of overhead press, last week I think I did five sets of eight so I would imagine I could do around twelve, maybe eight pull ups at a complete guess.. I am starting a new workout tomorrow which has pull ups in it so I could find out and report back

MidMan25 · 15-06-2019 9:16pm

rowanh wrote: »

Most I have ever done was around 14 and those would have been from dead hang till well past the chin, I always aimed to get the chest to the bar and stopped when I couldn't. I haven't done a pull up in a long time, I was doing some chin ups recently between sets of overhead press, last week I think I did five sets of eight so I would imagine I could do around twelve, maybe eight pull ups at a complete guess.. I am starting a new workout tomorrow which has pull ups in it so I could find out and report back

You can do 5 sets of 8 chin ups and reckon you can only do 8 pull ups max?

Pull ups are a good bit easier than chin ups and use the same back muscles but with added bicep assistance.

PCeeeee · 15-06-2019 9:18pm

7. Have been working in it and will test next week or week after and hoping for more!

dastardly00 · 15-06-2019 9:23pm

MidMan25 wrote: »

You can do 5 sets of 8 chin ups and reckon you can only do 8 pull ups max?

Pull ups are a good bit easier than chin ups and use the same back muscles but with added bicep assistance.

You've got them mixed up. Chin-ups use more of the bicep muscle and people generally find them easier

Alf Veedersane · 15-06-2019 9:26pm

Very rare I'd see people doing them anyway like the video above...

Pretty sure I always I do them strict with locked out arms at the bottom but not sure how dead the hang is.

That said, I've never tested. I've done 5x10 pull ups and 5x12 with neutral grip but again, not sure about the dead hang bona fides.

MidMan25 · 15-06-2019 9:34pm

dastardly00 wrote: »

You've got them mixed up. Chin-ups use more of the bicep muscle and people generally find them easier

Ah sorry, makes sense!

rowanh · 15-06-2019 9:35pm

dastardly00 wrote: »

You've got them mixed up. Chin-ups use more of the bicep muscle and people generally find them easier

That's it and I was actually doing neutral grip chins which are the easiest of the three.

If anyone wants to increase the amount of chin ups they can do and can manage to fit it into your day I would suggest trying the grease the groove method.

Bob Harris · 17-06-2019 9:29am

The most I've done is 13. 40 years old and 72kg.
Weighted I can do 6 with 20 kilos strapped on.

Mr. CooL ICE · 17-06-2019 9:56am

14. Not sure how strict they were. I'm sure I looked more like a fish out of water in my final reps.

Transform · 17-06-2019 3:18pm

20reps here, 88ish kg 43yrs young and 6ft 2in - doest always favour lighter, favour those that practice lots of honest to jesus pulling movement not that BS half pull up reps i see

shutup · 17-06-2019 4:55pm

Transform wrote: »

20reps here, 88ish kg 43yrs young and 6ft 2in - doest always favour lighter, favour those that practice lots of honest to jesus pulling movement not that BS half pull up reps i see

Great score and at your size very impressive. Has your max changed up or down over the years?

Transform · 18-06-2019 1:45pm

shutup wrote: »

Great score and at your size very impressive. Has your max changed up or down over the years?

nope about the same for 20yrs but lots of other movements have improved

freemenfitness · 19-06-2019 1:30pm

Last time I tested 10 strict age 28 6'5" and 96kg. I broke my hand the other year so grips still not the best last max weighted was 40kg but not as strict as it should have been. Could probably work to up the numbers of reps but am working on my one arm so dont feel the need.

Alf Veedersane · 19-06-2019 2:03pm

freemenfitness wrote: »

Last time I tested 10 strict age 28 6'5" and 96kg broke my hand the other year so grips still not the best last max weighted was 40kg but not as strict as it should have been. Could probably work to up the numbers of reps but am working on my one arm so dont feel the need.

Took me a minute to realise that you didn't actually break your hand testing pull-ups...

freemenfitness · 19-06-2019 2:21pm

Alf Veedersane wrote: »

Took me a minute to realise that you didn't actually break your hand testing pull-ups...

Haha no that was in bjj. My terrible grammar on quick posts does not help matters.

Transform · 19-06-2019 3:04pm

Alf Veedersane wrote: »

Took me a minute to realise that you didn't actually break your hand testing pull-ups...

exactly what i thought

Irish94 · 19-06-2019 3:17pm

Currently doing 3x8 at the moment, I haven't tested in over 18 months. Age 27, 65kg and 5'9''. I injured myself badly (won't go into details) 18 months ago and I couldn't do 1 pull up until after Christmas this year. Before my injury I think I maxed at 23. I was doing 5x5 with 22.5kg on my back so essentially 5x5 of 87.5kg. It's all about practice and repetition, like anything. Probably helps that I am quite light to? One thing I have learnt, I appreciate being able to do pull ups a lot more nowadays!

completedit · 24-06-2019 7:20am

Overrated exercise tbh but 12, I’m light and shortish so they’re too easy

IvoryTower · 24-06-2019 8:18am

completedit wrote: »

Overrated exercise tbh but 12, I’m light and shortish so they’re too easy

Why overrated? I think its one of the most useful for real life.

q85dw7osi4lebg · 24-06-2019 8:22am

14

29 & 90kg

I couldn't do any 6 months ago, easiest muscle to build IMO. Have a bar in a door at home.

Alf Veedersane · 24-06-2019 8:23am

completedit wrote: »

Overrated exercise tbh but 12, I’m light and shortish so they’re too easy

What's a better vertical pulling exercise if pull ups are overrated?

Transform · 24-06-2019 1:56pm

completedit wrote: »

Overrated exercise tbh but 12, I’m light and shortish so they’re too easy

too easy is when you're doing legless rope climbs and 30 pull ups - 12reps isn't exactly covering yourself in glory, although respectable if i can see video evidence

Pull ups and a simple one arm or cable row are two of the most important upper body exercise because most people we work with come to us with super tight pecs + weak upper back + computer/phone neck = shoulder disaster, layer on bench press or dips etc and you're guaranteed issues.

Most over rated IMO = bench press

QueenMTBee · 24-06-2019 2:01pm

My best ever was 9 at age 32, female, 57kg.

Currently only 2 but, in fairness, I've had two very bad shoulder injuries since then.

Powerhouse · 25-06-2019 9:37am

IvoryTower wrote: »

Why overrated? I think its one of the most useful for real life.

I suspect what he might mean by an 'overrated exercise' is that there's a touch of 'how much can you bench?' about such a question. Not that it's not any good, just that it's one of the exhibition exercises.

is_that_so · 25-06-2019 9:47am

Alf Veedersane wrote: »

What's a better vertical pulling exercise if pull ups are overrated?

There are alternatives that don't involve the vertical pulling which people can comfortably get decent reps on even if they are not as complete. To me there's always been a level of exhibitionism and personal choice to them. No fan myself, weight to strength issue and I happily embrace other options.

freemenfitness · 25-06-2019 10:10am

What is the weight to strength issue? Also what other options do you prefer?

is_that_so · 25-06-2019 10:18am

freemenfitness wrote: »

What is the weight to strength issue? Also what other options do you prefer?

As others have pointed out lighter bodies tend to perform better at it. I use a variety of rows, pulldowns, TRX, IYT etc. instead. Never really been drawn to the exercise I suppose but can do about 2 at a pinch.

rustynutz · 25-06-2019 10:30am

I can do 8, I'm 84kg, 6'1 and 41

IvoryTower · 25-06-2019 10:33am

is_that_so wrote: »

There are alternatives that don't involve the vertical pulling which people can comfortably get decent reps on even if they are not as complete. To me there's always been a level of exhibitionism and personal choice to them. No fan myself, weight to strength issue and I happily embrace other options.

you mean you find them too hard and aren't willing to put the work in to get better at them

they are pretty cool though lets be honest :cool:

is_that_so · 25-06-2019 10:36am

IvoryTower wrote: »

you mean you find them too hard and aren't willing to put the work in to get better at them

they are pretty cool though lets be honest :cool:

Oh, I like looking at them and then I just go back to my "less challenging" routines. Never had any interest in "getting better" at them. :P

Fergalicious · 25-06-2019 10:48am

5 Sets at current reps of 26, 23, 19, 15, 13.
28 Years.
110Kg
Do them twice a week and the reps quickly fly up.

silverharp · 25-06-2019 11:44am

^^ 110kg, that's a mighty weight to be hoofing up and down with your arms!

I decided last month to try do them down the road, I do negatives once a week and will do that for the next 3 months or so and do some other progressions from there.

Bob Harris · 25-06-2019 11:49am

silverharp wrote: »

^^ 110kg, that's a mighty weight to be hoofing up and down with your arms!

I decided last month to try do them down the road, I do negatives once a week and will do that for the next 3 months or so and do some other progressions from there.

I'd have my doubts that they are the strict dead hang pull ups the OP asks about.

Fergalicious · 25-06-2019 12:22pm

Bob Harris wrote: »

I'd have my doubts that they are the strict dead hang pull ups the OP asks about.

I pull up to my chin. Go down to just before lockout. Suppose they wouldn't be dead hangs. But they are pull ups with no half reps and no swinging.

Tip: Dead hanging with your arms extended past shoulder width is not a good idea if you enjoy having full range of movement without pain on your shoulders. When you dead hang your lats will go into rest, when you kick them back into tension for the pull you also run the risk of pulling the muscle.

Fergalicious · 25-06-2019 12:29pm

silverharp wrote: »

^^
I decided last month to try do them down the road, I do negatives once a week and will do that for the next 3 months or so and do some other progressions from there.

Yeh negatives are great for pull ups. Do your regular sets first though. Then when you cant pull yourself up anymore, jump up and let your self down as slow as possible.

Alf Veedersane · 25-06-2019 12:34pm

is_that_so wrote: »

Alf Veedersane wrote: »

What's a better vertical pulling exercise if pull ups are overrated?

There are alternatives that don't involve the vertical pulling which people can comfortably get decent reps on even if they are not as complete. To me there's always been a level of exhibitionism and personal choice to them. No fan myself, weight to strength issue and I happily embrace other options.

If alternatives don't involve vertical pulling then they are not alternatives.

There are alternatives that are essentially building blocks of pull ups. Nothing wrong with pull downs but I'd consider them an exercise that builds strength to do pull ups.

I don't but this weight/strength issue. If you can do zero because of your weight, then progress is being able to do one and so on. Comparing numbers is kind of irrelevant. The only comparison is what you can do versus yesterday.

I'm not saying the pull up us the only exercise but alternatives typically build towards it and it's a good indicator or personal progress

italodisco · 25-06-2019 12:38pm

Age 37, 5ft 10, currently overweight at 95kg due to injury time out.

Typical 4 sets pull ups
Set 1 with 15kg on weighted belt - 16 reps

Set 2 with 10 kg 14 reps

Set 3 with 7.5kg 14 reps

Set 4 with 5kg 18 reps

Without additional weight can manage up to 35 pull ups, nice and slow.

By far my strongest exercise, possibly helped by my huge lats. Always had lats long before i was a gym head

CrankyHaus · 25-06-2019 1:02pm

c. 80 Kg.

Current - 2 sets of 5 as part of a larger workout with dumbbells, adjustable bench and pull-ups.
Best - About 15 some years ago at a house party. My form was pretty good at the time as I did a lot but I cannot be certain I did a full 1-2 second dead hang at the end of each one as it was after a few drinks.

I find pull-ups and chin-ups to be a great exercise. Finally getting back to them after being stuck without a bar for nearly a year and it was immediately apparent how they exercise certain upper body muscle groups that I found difficult to safely exercise with dumbbells.
I was never the most technical exerciser. This thread's great for some more information. Are negatives the best way to improve pull-up counts?

freemenfitness · 25-06-2019 1:09pm

I always get skeptical of anyone who says they can do over 20 strict pull ups. Magnus Mitbo is a world class climber can do weigthed one arm chins and even one arm muscle ups but his max is 24 and admits himself he thought his number was closer to 15.

https://www.youtube.com/watch?v=_aV42el_bQ4

As for the best way to build pull up count this really varies on the person I have been recommended by both gymnasts and rock climbers to do one arm static work to help up your numbers which did work for me but it really depends on the individual. For some its strength and for others its endurance for example.

italodisco · 25-06-2019 1:21pm

freemenfitness wrote: »

I always get skeptical of anyone who says they can do over 20 strict pull ups. Magnus Mitbo is a world class climber can do weigthed one arm chins and even one arm muscle ups but his max is 24 and admits himself he thought his number was closer to 15.

https://www.youtube.com/watch?v=_aV42el_bQ4

As for the best way to build pull up count this really varies on the person I have been recommended by both gymnasts and rock climbers to do one arm static work to help up your numbers which did work for me but it really depends on the individual. For some its strength and for others its endurance for example.

You're free to be skeptical, but i have nothing whatsoever to gain from lying online.

Maybe the gymnastics background up to the age of 17 helped, along with the fact i must have done 10 sets of them a day along with a couple hundred push ups daily through my teen years up to my mid 20s.

And then theirs the other side of the coin, i cant squat more than 130kg without my legs giving way even though they look like theyd handle 400kg lol

freemenfitness · 25-06-2019 1:26pm

Well the long life of gymnastics is a pretty good explanation

I have had a lot of people tell me they can do x amount and often cant do 1 strict one so that makes a lot of sense now. Even if the squat is low I imagine your deadlift would be fairly high though.

italodisco · 25-06-2019 1:31pm

freemenfitness wrote: »

Well the long life of gymnastics is a pretty good explanation

I have had a lot of people tell me they can do x amount and often cant do 1 strict one so that makes a lot of sense now. Even if the squat is low I imagine your deadlift would be fairly high though.

Without a belt / wraps my best 1rm to date is 275kg, my typical style was always reverse pyramid ie 1st set for 2 reps, 2nd for 4 reps and 3rd for 6 reps.

Alot of focus on linear progression /progressive overload without completely destroying my central nervous system

Im paying the price now though, half crippled with injuries and walkimg aroind like an 80year old.

Heart is completely broken regarding the time out of the gym, it was my sanctuary.

freemenfitness · 25-06-2019 1:34pm

Sorry to hear it mate I broke my hand a few years back was a long lay off almost all of my hobbies so I know the feeling hope you heal up soon.

How many strict pull ups can you do?

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