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feeno
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Pull-up development
« Thread Started on Nov 1, 2009, 9:04pm »
Hi all.

Does anyone have any advice for increasing max rep of pull-ups? At the moment I normaly do ladders 1-5 5-1 with some kind of press. I've tride doing it weighted but it hasn't really improved my max rep.

Any advice?
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Andy
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Re: Pull-up development
« Reply #1 on Nov 2, 2009, 8:10am »
Hey bud,

Just keep doing more max rep efforts. Possibly take the press out of the ladder and replace it with rest time. If it is specifically pull ups you want to improve then just work pull ups. Anything else included will just use valuable energy source.

Some isometric (static) holds with increased weight may be of benefit. Max rep pull ups are as much about being able to hold your weight while on the bar as it is pulling yourself up. Negatives will also help with strength but also do this with weight.

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feeno
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Re: Pull-up development
« Reply #2 on Nov 2, 2009, 12:21pm »

Nov 2, 2009, 8:10am, Andy wrote:
Hey bud,

Just keep doing more max rep efforts. Possibly take the press out of the ladder and replace it with rest time. If it is specifically pull ups you want to improve then just work pull ups. Anything else included will just use valuable energy source.

Some isometric (static) holds with increased weight may be of benefit. Max rep pull ups are as much about being able to hold your weight while on the bar as it is pulling yourself up. Negatives will also help with strength but also do this with weight.



Cheers Andy
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tick88
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Re: Pull-up development
« Reply #3 on Nov 2, 2009, 2:43pm »
what the coach said ;D

My max is 27/28 and I got to that by just hitting the pull ups as often as possible everytime I was in the garage even it it was just 10 reps. But if you do that througout the day you end up doing loads and you slowly increase the the numbers...but then I stopped and now my max is not my max anymore >:(But will be back to them again though....
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feeno
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Re: Pull-up development
« Reply #4 on Nov 2, 2009, 4:22pm »

Nov 2, 2009, 2:43pm, tick88 wrote:
even it it was just 10 reps.


this is why i clearly need to work on them.. i can only do about 7 in a row... :-[
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misterc
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Re: Pull-up development
« Reply #5 on Nov 3, 2009, 9:09am »
How's your kip mate? Some tech work on that might reap dividends - my max was 14, then I got my kip right and it shot up quickly to the mid-20 (now 31 as of last Friday.)
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feeno
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Re: Pull-up development
« Reply #6 on Nov 3, 2009, 4:53pm »
i think i can only do a couple kipping... I don't really have anywhere to practice it. At work i have to use a smith machine and at home i had a bar that goes in the doorway. Neither really have the height needed for kipping...
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glasshousebc
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Re: Pull-up development
« Reply #7 on Nov 3, 2009, 11:01pm »
Hey Bud

I have a bar placed in a doorway that I need to walk by on a number of occasions.

Everytime I walk by, I crank out a few pullups.

Together with the advice given by Andy [Hey Big Man....hope you're well...Greetings from here in Frickin' Freezin BC.... -6 at the mo!!]

Sorry I digress.......in addition to what Andy said....if you can manage 7 at the moment as a maximum....everytime you walk by the bar, crank out a set of 5....and no more ;)

After a week or so.....go for a maximum number again....

As Andy said.....go for negatives to build up strength....use weight.....but I think you will find that numerous sub-maximal sets will help increase those number pretty quickly.

Anyhoooo, must fly....have a session to get ready for

Have a great one

Steve
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