Pullups isn't increasing at all???

On your back day, continue everything as normal but the pulldowns.. do the pulldowns as I mentioned before.. two supersets, 1Xheavy followed by 1 X lite with perfect form. then move on to the pullups.. 2 sets to failure followed by 2 sets of negatives.. then do the rest of your back routine..
 
I know before I mentioned don't worry about form on the heavy set.. but don't get hurt.. just use a weight the will cause you to pull hard and lean back.. don't worry about leaning back too much, you're still hitting the lats.. but on the lite set.. choose a weight thats hard but you're able to do 10-12 reps but no more, with near flawless form.  On the pullups.. if you can do 5 reps.. follow it with 5 negatives..

ORIGINAL: David1991

sorry smoundzou, just clarifying because i dont know if u saw it, do i do this in addition to my normal back workout and just replace the first back exercise if i'm working back that day with the pull-ups?
Workout A back work is 
1. Lat pulldown
2. Seated cable row
3. Chin-up or bent-over DB row (i'd do the row im sure)

so i would replace the pulldowns with ur plan and still do the rest?

There is never enough time to do everything, but there is always enough time to do the most important thing

 

ORIGINAL: smoundzou

On your back day, continue everything as normal but the pulldowns.. do the pulldowns as I mentioned before.. two supersets, 1Xheavy followed by 1 X lite with perfect form. then move on to the pullups.. 2 sets to failure followed by 2 sets of negatives.. then do the rest of your back routine..

I know before I mentioned don't worry about form on the heavy set.. but don't get hurt.. just use a weight the will cause you to pull hard and lean back.. don't worry about leaning back too much, you're still hitting the lats.. but on the lite set.. choose a weight thats hard but you're able to do 10-12 reps but no more, with near flawless form.  On the pullups.. if you can do 5 reps.. follow it with 5 negatives..

oh damn i'm supposed to do the lat pull downs in addition to the pull ups? so pull ups 6x a week..ok.

the pull downs are only once a week though right? i have 2 upper body workouts a week so 1 would be...
ur method of pulldowns
ur method of pull ups
cable rows
dumbell rows

and the next would be
ur method of pull ups
cable rows
dumbell rows
right?

Duke of the Emancipation Detoxification

Yep.. just do the pulldowns 1 X weekly with your normal back routine.. as far as the pullups go.. do them as many days as you like.. the only thing that will happen is your back will get stronger and your pullups will shoot up..
 
and on the negatives.. make sure you lower yourself very slowly.. if you're only able to do 2-3.. that's fine.. better to do 2-3 slowly than 5 letting yourself drop down..
 
Do this for 2-4 weeks and I can almost guarantee you'll be cranking out 3 sets of 10 with no problem..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

only 2-4 weeks? ok since H-1 is a 6 week routine do u think it would be better to do this in the last 3 weeks rather than the first? i figure this way i would be progressing a lot with volume towards the end and then i would take a week off, rather than starting with a lot of volume and then decreasing it midway through my routine and not getting a break after it.

Duke of the Emancipation Detoxification

Regarding the pulldowns... I would only do that for 3-4 weeks tops...then go back to your normal pulldown routine..  but as far as the pullups go.. I would do it at least 4-5 days weekly regardless of the training routine you're following.. and yes.. if you give it 110%.. no cheating and do it like I said.. you'll see some incredible results on your pullups..
 

ORIGINAL: David1991

only 2-4 weeks? ok since H-1 is a 6 week routine do u think it would be better to do this in the last 3 weeks rather than the first? i figure this way i would be progressing a lot with volume towards the end and then i would take a week off, rather than starting with a lot of volume and then decreasing it midway through my routine and not getting a break after it.

There is never enough time to do everything, but there is always enough time to do the most important thing

 

oh yea u said u always do about 6 days of pull-ups, i never even thought about that..its just weird to me that it would be beneficial. especially at my level, for u having worked out for 20 years i could see it but i've only been at it for 2. but i'll try it

thanks for the help with this.  since its 6 weeks i think what i'll do is

week 1: normal routine + 1 day of 2xfailure pull ups (should i do negatives always too or just the 2-4 weeks?)
week 2: normal routine + 2 days of 2xfailure pull ups
week 3: normal routine + 3 days of 2xfailure pull ups
            
at this point i'll be working back 5x a week (2 normal works + 3 pull up days)

week 4: normal routine + your method
week 5: same
week 6: same

Duke of the Emancipation Detoxification

I would continue to do the negatives until you reach your goals.. If your goal is to be able to do 3 sets of 10 bodyweight pullups then continue with the negatives until you reach that goal. once you do reach that goal.. start adding small incredments of weight.. (5lbs) and again, go for 3 sets of 10 with the 5lbs.. if needed, implement the negatives with the added weight.. once you get to a level where you're able to do 3 sets of 10 with a large amount of weight.. then you may need to worry about over-training the muscle or possible injury.. but like i mentioned before.. just listen to your body.. it'll give you far better advice than anyone onthis board can..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

ORIGINAL: smoundzou


It kinda reminds me of newbs who come into the gym and say.. " I don't want to lift much weight cause I'm affraid I'll get too big"...  YEA.. OK! That has to be my all time favorite saying.. 

I think that people only say that because they are to much of a pussy to lift heavy weights, and they know that they can't.

Old Lifts: Bench-335, Squat-455, Deadlift-495
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ORIGINAL: smoundzou

I would continue to do the negatives until you reach your goals.. If your goal is to be able to do 3 sets of 10 bodyweight pullups then continue with the negatives until you reach that goal. once you do reach that goal.. start adding small incredments of weight.. (5lbs) and again, go for 3 sets of 10 with the 5lbs.. if needed, implement the negatives with the added weight.. once you get to a level where you're able to do 3 sets of 10 with a large amount of weight.. then you may need to worry about over-training the muscle or possible injury.. but like i mentioned before.. just listen to your body.. it'll give you far better advice than anyone onthis board can..

ok sounds good, i'll let u know how it goes in 6 weeks. thanks

just curious what do u do as far as pull ups each week? BW or weighted, negatives, etc...

Duke of the Emancipation Detoxification

almost anytime I walk into the gym I go a power rack and do a few sets (2-3) of body weight pullups various grips and angles...... On back day.. I do at least 3-4 sets of weighted..and usually will do a superset of pulldowns.. heavy weight with light weight good form.. as I descibed above.. 
 
On the pullups...If I can't get 10-12 reps with the weight..I don't increase until I can, and I may or may not do negatives.. depending on my mood..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

ORIGINAL: smoundzou

almost anytime I walk into the gym I go a power rack and do a few sets (2-3) of body weight pullups various grips and angles...... On back day.. I do at least 3-4 sets of weighted..and usually will do a superset of pulldowns.. heavy weight with light weight good form.. as I descibed above.. 

On the pullups...If I can't get 10-12 reps with the weight..I don't increase until I can, and I may or may not do negatives.. depending on my mood..

should i alternate between pronated and supinated?

Duke of the Emancipation Detoxification

If it were me.. i would stick with pronated since they probably are more difficult for you.. but if you want to make it more interesting you can always alternate your grip and width.. it's not going to hurt.

There is never enough time to do everything, but there is always enough time to do the most important thing

 

alright, maybe 2 of the 6 days im doing them i'll try it supinated/wider

Duke of the Emancipation Detoxification

Smoundzou on days when the back is worked would it be smarter to do the pull ups at the end instead of the beginning?
I know with NROL alwyn set it up a certain way for a reason so i wouldnt want to switch too much stuff when someone could just switch that one thing but it seems like it would be very taxing and could hurt the other lifts.

(also what does smoundzou mean?)

I got my pullups and chins up in numbers very fast by having a spotter push me through the reps to the reps I wanted, I was up to 4x12 all by myself doing both pullups and chins on the same day within the year from 1-2.  Every week or so I was able to do more without spot.
Linda

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Kinda skimmed through this thread, and I'm just gonna go ahead and dive right in...

I can do 5x10 to get to 50 pull-ups, and I've recently started using a belt and hanging a 25lb plate and I can do 2 or 3 sets of 6. Should I go ahead and go down to 10lbs and see about doing 5x10 with them and then up the weight once I can? And as to negatives...should I do a set or 2 of negatives afterwards? Neg = Holding myself at the top of the pull-up and slowly lowering myself... correct?

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ORIGINAL: Good Riddance

Kinda skimmed through this thread, and I'm just gonna go ahead and dive right in...

I can do 5x10 to get to 50 pull-ups, and I've recently started using a belt and hanging a 25lb plate and I can do 2 or 3 sets of 6. Should I go ahead and go down to 10lbs and see about doing 5x10 with them and then up the weight once I can? And as to negatives...should I do a set or 2 of negatives afterwards? Neg = Holding myself at the top of the pull-up and slowly lowering myself... correct?

i would go this route (the bold) if it were me.  find a weight that you can do 7 or 8 times..

when you start hitting it for 5 sets of 10 reps, add a 5 lb weight and proceed again.

6 reps seems good, but puts you quite a ways away from your goal of 10 reps.  seems like you're going to exhaust yourself before you can get close to 10 reps.. 

but 7 or 8 reps to start seems more reasonable IMO.

i don't do negatives.  they might work for you, but i honestly have never done them.

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Adding weight is a great option for increasing pullups if you can already do 3X10.. but if you're at a level where you're lucky to squeeze out a few sets of only 4-8 total reps.. then your best bet is going to be negatives.  

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Negatives ftw!

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ORIGINAL: smoundzou
 On the pullups.. if you can do 5 reps.. follow it with 5 negatives..

So for the negatives are you only supposed to do as many as you did with the pullups normally?

Could this be applied to dips as well?

ORIGINAL: pumped340

ORIGINAL: smoundzou
On the pullups.. if you can do 5 reps.. follow it with 5 negatives..

So for the negatives are you only supposed to do as many as you did with the pullups normally?

Could this be applied to dips as well?

yup

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I have a minor question I've been doing the chinups everyday and on off days I tend to do many reps spread out the day. Right now I've reached 8 reps for the chinups from 4 reps. Is the frequent times of doing the chinups might be bad and pullups would be better since chinups uses the biceps alot???

Like on off days just do pullups spread out the day???

If you want to hit a set of PU's a dozen times during the day 7 days per week it's not going to hurt.. the only thing it's going to do is increase you PU range and give you an incredible back...  if you should need to back off, your body will let you know..

There is never enough time to do everything, but there is always enough time to do the most important thing

 

ORIGINAL: smoundzou

If you want to hit a set of PU's a dozen times during the day 7 days per week it's not going to hurt.. the only thing it's going to do is increase you PU range and give you an incredible back...  if you should need to back off, your body will let you know..

hmm i might do that while at work, do a set of pull ups every 2 hours or so