Pull ups! Routine needed

[Xpliot]

Alright guys! Looking for a pull up routine to learn how to get better at them!

 

[anabolic_geek]

Honestly unless you want to devote a significant amount of focus to it, it’s not really worth it in my opinion. I did a lot of research on this awhile ago and you’re basically looking at doing 20-30 minutes of pull-up focused work before moving onto your workout.

You’re not like me tho, because you don’t carry a lot of extra weight. So relatively speaking stuff like dips and pull-ups will be much easier for you to improve on than me.

I would include them in your plan as a normal exercise or AMRAP till you get to a certain rep goal. Or you can use a band when they get hard. Or do negatives as an exhaustion technique.

Either way, you’ll probably get fine back development from other exercises without worrying about your pull-up strength. That is unless you’re okay with spending a lot of time on it or sacrificing other aspects of your training in pursuit of a pull-up goal.

They improve really slowly for everyone so you’ll have to be patient at first. Once you get to 20 or so with perfect form you’ll be ready to add weight and from what I’ve seen they go up relatively quickly once you add weight.

 

[Ags43z]

I’ve used what’s called the pyramid technique up to 10. First set one pull-up, second set 2 pull-ups etc all the way up 10. Then you do the reverse from 10 back down to one. It starts out easy but gets pretty hard and will improve your pull-ups quickly

 

[JLee]

@Kad1 had an excellent write up about doing more pull ups. I’ve used bands in past with mixed results but I know they’ve helped others.

 

[Xpliot]

Yeah I’m just looking to get better at them. I feel as if they would help me in areas I’m lacking in that normally I don’t feel when working out with weights and my mats are good size and I get compliments on them but they don’t show from the front all that well idk it’s weird hahah

 

[Dirtnasty]

I was doing sets of 8 until my shoulder injury now I’m ok not doing them

 

[Poppy]

How many dead hang pullups can you do now?

 

[Xpliot]

Like 8 lol

 

[Poppy]

Treat them like any other movement. Program them in on your back day.

If 8 is your max… program in 3 sets of 4 or 5 adjust from there.

Just my thoughts right off. Coach @Kad1 is the pro.

 

[Poppy]

My avatar is a pic my training partner took almost exactly 10 years ago right at 50 yo…

My pull up protocol was 2 sets of 3 with forty pounds of chain 3 with twenty pounds and amrap with none… jump down strip a chain and hit it.

 

[Xpliot]

Cool ima gonna try an add em atleast 3 times a week I think?

 

[Poppy]

Maybe start with once or twice. Just my opinion

 

[Rusty]

I like doing weight assisted pull-ups so I can manage at least 12. If I do straight body weight it’s hard for me to activate my back muscles. My arms and shoulders end up doing most the work instead. If you cannot activate and primarily use back muscles then you may wanna try that

 

[anabolic_geek]

You can get that with rows and pull downs . Trust me. I did!

 

[Rusty]

I’ve notice with any back exercise when I go lower weights I can really isolate and activate lats. I struggle getting them a good workout with heavy weights. Seems like other muscles just take over.

 

[anabolic_geek]

This is a true true

 

[Ripgut]

Yes sirrrrr that happens alot when you overload…
Especially with shoulders… Too much weight can take away that isolation then the next thing you know lats are kicking in to help move the weight

 

[Rusty]

I see guys half my size maxing out the shoulder press machine then my big ass goes in there and puts on 3/4 what they are using. I think they get an ego trip out of it lmao

 

[Ripgut]

Yeah bro… I watch a lot of videos from various pros who will say leave that ego at the door… I mean if your going for strength then yeah i get it… But far as actual BODY building…well… You know… I like how seth feroce said it best … Either that or it was piana… Basically he said was anybody can move the weight… But as far as acquiring that mind and muscle connection and creating that pump is a whole different ballpark…

 

[Rusty]

I’ve been learning that the past year. I still have a long way to go mastering that connection