No Progress on Pulldowns

Training Beginners
1

i have not made progress on pulldowns in at least over a month, though i have made good progress with every other exercise including chin ups. first i do five sets of chin ups trying to aim for six reps, the first set i now add weight. after my five sets i do four sets of pulldowns.

the weight is a bit heavier, i get four reps with that, i thought i would get accustomed to it by now but i still cant get over four reps. i am trying to lift more explosively even though i am tired by that point. (i superset with my favorite exercise, the standing dumbell press)

2

Have you tried pull ups?

3

If you’re already doing chins and making progress with those, I’d ditch pulldowns entirely.

Like elusive suggested, you could add pull ups or do some pull up variations (close grip, neutral grip, etc.)

Also, chins and pulldowns in the same workout I think are a little redundant. Are you doing any rowing variations?

4

Agreed, strengthening your back from other angles, i.e from rowing can improve your pull up/down.

5

are you doing all of the chinup sets and only then starting on the pulldown sets in the same workout ? try to alternate between the two types in the same workout

6

[quote]elusive wrote:
Have you tried pull ups?[/quote]

What he said.

Ditch pull-downs - too easy to cheat. You can’t cheat on pull ups. It’s just you vs. gravity.

7

I have never met anyone that can do a lot of pull ups that is unhappy with their lat strength/size. I’m sure they exist, but they have to be the exception.

8

well i cant do pullups for ten sets, that is why i do pulldowns, since my amount of reps diminishes. the row idea sounds good. should i keep the same volume for that? i superset chinups and standing dumbell presses for five sets, then superset pulldowns and lateral raises for four sets. are you sure rows will improve my pull up ability and not contrarywise?

9

[quote]eremesu wrote:
well i cant do pullups for ten sets, that is why i do pulldowns, since my amount of reps diminishes. the row idea sounds good. should i keep the same volume for that? i superset chinups and standing dumbell presses for five sets, then superset pulldowns and lateral raises for four sets. are you sure rows will improve my pull up ability and not contrarywise?[/quote]

then don’t do 10 sets, start pullups/rows establish what you can do with those exercises, and progressively increase weights (weighted pullups/rows) in a staircase fashion. Rows will definately increase you pull up ability, replace pulldowns completely for 2 weeks and see what kind of progress you make. Good luck!

10

Or do negatives for you last couple of sets until you can hit 10 sets.

11

[quote]AngryVader wrote:
If you’re already doing chins and making progress with those, I’d ditch pulldowns entirely.
[/quote]

nah breh. pulldowns help with pull ups and vice versa.

try loading more weight on the pulldowns. i usually load about 240lbs on lat pulldowns and ask someone to help bring it down. thats only because im 150lbs, cant bring that shit down myself.
id also try some weighted pull ups with a vest or belt.

12

[quote]eremesu wrote:
well i cant do pullups for ten sets, that is why i do pulldowns, since my amount of reps diminishes. the row idea sounds good. should i keep the same volume for that? i superset chinups and standing dumbell presses for five sets, then superset pulldowns and lateral raises for four sets. are you sure rows will improve my pull up ability and not contrarywise?[/quote]

super sets with a pull/push is great but in your case id super set two pulls or just add more volume to the pulldowns.

13

Do this.
http://www.T-Nation.com/article/bodybuilding/keep_your_chin_up
and i gurantee your pulldown weight will increase.
That said, 3-5 sets of pull/chinups and bent rows should be plenty for your upper back.