Cathe, How Many Pull-Ups Can You Do?
- Thread starter Soosan
- Start date
Cathe Friedrich
Administrator
Hi Soosan! Well, in my gymnastic days it felt like I could go on and on, since pull ups were a daily part of training (and there was much less weight to pull up those days ;-), but these days I don't do them more then once every 7 to 10 days.
If they are assisted pull ups (using the Graviton machine) then I do three sets 12 at a challenging weight.
If they are free style pull ups, than I do one set of 13 (15 on a good day)
and second set averaging from 9 to 11 reps
and a final third set averaging 8 to 9 reps.
I have such a love hate relationship with pull ups
If they are assisted pull ups (using the Graviton machine) then I do three sets 12 at a challenging weight.
If they are free style pull ups, than I do one set of 13 (15 on a good day)
and second set averaging from 9 to 11 reps
and a final third set averaging 8 to 9 reps.
I have such a love hate relationship with pull ups
Stephie
Cathlete
Hi Cathe,
I had to chuckle when I saw your response. My daughter is also a gymnast and it just kills her brothers that she can do pull-up after pull-up after pull-up.
Although, as you mentioned, when you only weigh 5 pounds it's a lot easier!;-)
You're in my thoughts and prayers for quick healing.
Steph
I had to chuckle when I saw your response. My daughter is also a gymnast and it just kills her brothers that she can do pull-up after pull-up after pull-up.
Although, as you mentioned, when you only weigh 5 pounds it's a lot easier!;-)
You're in my thoughts and prayers for quick healing.
Steph
Cathe Friedrich
Administrator
Hi Soooooosan! Actually I vary doing both. On the assisted machine I usually do wide grip pull ups. On the free style I usually do standard grip chin ups.
You'll get it, keep trying. Have somebody spot you and go up strong and then take 30 seconds to lower yourself down. Rest and repeat if possible. You'll get stronger faster this way. It simulates the slow and heavy training approach.
You'll get it, keep trying. Have somebody spot you and go up strong and then take 30 seconds to lower yourself down. Rest and repeat if possible. You'll get stronger faster this way. It simulates the slow and heavy training approach.
Thanks for the encouragement and pointers, Cathe. I need all the help I can get!
I actually do have a plan that Briee posted about in OD. Her advice is from Muscle & Fitness Hers which suggests doing eccentic chin-ups in the following manner: "Cheat" a rep by jumping up until my chin starts above the bar and then take 5 seconds to lower myself, which would be one rep. Once I can do 6 of these, increase this negative movement to 10 seconds. When I can perform 3 reps with a 10 second eccentric phase, I should be able to do one unassisted chin-up. My kids (ages 13, 11 and 5) and I have started this today to see who can get there first. I think my 5-yr-old daughter will win. She's pretty close already.
I actually do have a plan that Briee posted about in OD. Her advice is from Muscle & Fitness Hers which suggests doing eccentic chin-ups in the following manner: "Cheat" a rep by jumping up until my chin starts above the bar and then take 5 seconds to lower myself, which would be one rep. Once I can do 6 of these, increase this negative movement to 10 seconds. When I can perform 3 reps with a 10 second eccentric phase, I should be able to do one unassisted chin-up. My kids (ages 13, 11 and 5) and I have started this today to see who can get there first. I think my 5-yr-old daughter will win. She's pretty close already.
Just found this thread...thanks Cathe for responding. I think Soosan, we're going to have to put a few days between sets of pullups, maybe at least 2. They are a workout!! I found that I can do more if I wait a few days in between. When I do them every day, I build up strength, but do less than if I wait 3-5 days and try again...make sense? Just a few thoughts.
Cathe... so true...it is a love/hate thing isn't it. Feels so good to strongly pull yourself up over that bar, but man they're tough!!!!
Briee
Cathe... so true...it is a love/hate thing isn't it. Feels so good to strongly pull yourself up over that bar, but man they're tough!!!!
Briee
honeybunch1
Cathlete
Now I have a new goal! 16 chin-ups for my first set! I'll be there by June - watch me. See, Cathe - you are our gold standard!
"It is better to keep your mouth closed and let people think you are a fool than to open it and remove all doubt." Mark Twain ;-)
"It is better to keep your mouth closed and let people think you are a fool than to open it and remove all doubt." Mark Twain ;-)
Its interesting that Cathe said "... go up strong and then take 30 seconds to lower yourself down. Rest and repeat if possible. You'll get stronger faster this way. It simulates the slow and heavy training approach."
Just thinking that, using the Slow & Heavy series, but going slow on the negative instead of the positive might be a good way to increase strength. (I know S&H doesn't include pullups, just thinking generally about the slow heavy approach.)
Just thinking that, using the Slow & Heavy series, but going slow on the negative instead of the positive might be a good way to increase strength. (I know S&H doesn't include pullups, just thinking generally about the slow heavy approach.)
Cathe Friedrich
Administrator
Hi Shaz! When slow & heavy was initially released, I did suugest this reverse approach to some who asked. Yes, it will be effective and a nice alternative to do along with the original version.
DebbieH
Cathlete
Cathe, I am in awe of how many you can do! http://www.aoe3paradise.com/images/smilies/hail.gif Unbelievable...my body just will not corperate when I try. You all give me hope if I keep at it that maybe ONE day I will be able to do ONE!
http://www.PictureTrail.com/gid8692709
Your-Friend-In-Fitness, DebbieH (AKA "Den Mother Debbie") http://www.clicksmilies.com/s0105/aktion/action-smiley-066.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
http://www.PictureTrail.com/gid8692709
Your-Friend-In-Fitness, DebbieH (AKA "Den Mother Debbie") http://www.clicksmilies.com/s0105/aktion/action-smiley-066.gif[/img] If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
Remember that chin ups are not just 'an arm' exercise... so be sure to strengthen the areas associated with the exercise, depending on the grip that would include the core, abs, lats, pecs, as well as the arms. Bending your knees makes the exercise a *little* bit easier. I've noticed that the newer assisted machines are designed so that you place your knees on a pad (instead of placing your feet on a bar).