So, I’ve noticed that my pullup strength has been lagging in comparison with the rest of my body. Recently, I’ve removed pullups from my workout routine and just do a set of 5 pullups 10-15 times a day. Just whenever I think about it, I go out to my garage gym and do pullups. I’ve noticed an increase in strength, but am worried about overtraining. Any thought?
This has doubled my pull up reps give it a shot. works great for me. http://webpages.charter.net/bert/reconron.html follow the rep chart by week as stated. dont do more than it says, even if you can. start with the week the corresponds to the amount of pull ups you can do and go from there. good luck
[quote]srb68 wrote:
So, I’ve noticed that my pullup strength has been lagging in comparison with the rest of my body. Recently, I’ve removed pullups from my workout routine and just do a set of 5 pullups 10-15 times a day. Just whenever I think about it, I go out to my garage gym and do pullups. I’ve noticed an increase in strength, but am worried about overtraining. Any thought?[/quote]
Grease the Groove works for many people, good luck with it.
To the original poster, I think Pavel recommends that when using that method, only do half of the reps per set that you could do if you went to failure.
Sounds fine to me, though more than 5 or 6 times a day might be overkill. Just keep tabs on how fatiguing the sets of 5 are, and if it begins to take noticeably more effort, or if your shoulders or elbows begin to hurt, take a few days off. On the other hand, if sets of 5 start to get pretty damn easy, then bump the reps up.
Let us know how it works.
Sorry to revive this old thread, but I have a couple of questions.
First, how did you progress Stedie, and what method did you use?
Second, I don’t understand Recons chart at all.
How many pullups do you do per day?
Third, on Grease the Groove, here is week 6, which is about where I am at:
Week 6(by this time,I assume you’re knocking out 8 reps)
4 sets of 6 reps for 3 times daily.
Although I can do 8 pullups, I can’t do 4 sets of 6 with 1-2 minutes between sets. I would get something like: 6,6,5,4.
Since I go to the gym 6 days per week, I thought I would do 3 sets of pullups each time I go. But it looks like that might not be enough volume…
This is what I’ve been doing, with good result.
Week 1 6 pullups a training day; 1 set
Week 2 7 pullups a training day; 1 set
Week 3 8 pullups a training day; 1 set
Week 4 10 pullups a training day; 1-2 sets
Previously, my PR was BWX6,6,5 with 2 minutes of rest between. The first week I beat that total volume, the second week, my current week, I’ve been doing EASY sets of 7.
On the fifth week I’m going to drop back down to 6 to recover some, then I should be hitting easy sets of 8-10.
I’ll post back in a month with my results.
That seems to prove that one set per day for five days is better than one set of five per week. I’ve been doing 8,4,4,3,3 with 1.5 minutes rest for the last month and a half, but only once a week. I think I will try 2 sets per training day, that will take me to 12 sets a week instead of 5. I’ll do one set at the beginning of my workout and one at the end and stop one short of failure. I will report back in a month as well.
[quote]yogaroots wrote:
This has doubled my pull up reps give it a shot. works great for me. http://webpages.charter.net/bert/reconron.html follow the rep chart by week as stated. dont do more than it says, even if you can. start with the week the corresponds to the amount of pull ups you can do and go from there. good luck[/quote]
How many times a week would you do pullups?
yeah pull-ups break all the rules of training protocols for me too.
typically I do 6-10 sets of 8 reps 3-4 times a week.
seems like the more often I do them, the stronger and better I get at pull-ups.
i would never bench, squat or deadlift that often.
[quote]sumabeast wrote:
yeah pull-ups break all the rules of training protocols for me too.
typically I do 6-10 sets of 8 reps 3-4 times a week.
seems like the more often I do them, the stronger and better I get at pull-ups.
i would never bench, squat or deadlift that often.[/quote]
But you would squat, bench or deadlift that light…
There is a difference, too, in pullups you’re (typically) wanting to do more reps, in bench you want to improve your max, which gives you a higher intensity - higher load to the CNS.
[quote]yogaroots wrote:
This has doubled my pull up reps give it a shot. works great for me. http://webpages.charter.net/bert/reconron.html follow the rep chart by week as stated. dont do more than it says, even if you can. start with the week the corresponds to the amount of pull ups you can do and go from there. good luck[/quote]
Do I do that rep chart everyday or is it laid out for 5 days a week.
[quote]horsepuss wrote:
yogaroots wrote:
This has doubled my pull up reps give it a shot. works great for me. http://webpages.charter.net/bert/reconron.html follow the rep chart by week as stated. dont do more than it says, even if you can. start with the week the corresponds to the amount of pull ups you can do and go from there. good luck
Do I do that rep chart everyday or is it laid out for 5 days a week.[/quote]
it’s probably 5 sets a week, each column is a week, each row is a set.
you could probably do either one column 2x per week, or two column a week
that chart is really cool, do you think i could remove lat work entirely from my routine if i just did that 2x a week?
would still be doing deads, rack pulls, db rows, rear delts, and arm flexors on training days
[quote]schultzie wrote:
that chart is really cool, do you think i could remove lat work entirely from my routine if i just did that 2x a week?
would still be doing deads, rack pulls, db rows, rear delts, and arm flexors on training days[/quote]
I don’t get it, you’ll remove lat work entirely, and still be doing rows?
Anyhow, I think it could get you some nice progress, especially if you’re new in the game.
[quote]jonatan-shg wrote:
schultzie wrote:
that chart is really cool, do you think i could remove lat work entirely from my routine if i just did that 2x a week?
would still be doing deads, rack pulls, db rows, rear delts, and arm flexors on training days
I don’t get it, you’ll remove lat work entirely, and still be doing rows?
Anyhow, I think it could get you some nice progress, especially if you’re new in the game.
[/quote]
i just find it hard to sneak pullups or vertical pulling into my program right now.
day 1:
heavy pressing, rear delts
day 2:
heavy pulling, rows, core
day 3
rep pressing
day 4:
explosive lower, plyos, core
Well, for me I will do the following:
Mon, Thur:
Flat Bench
1 set pullups
rest of chest/shoulder/tri work
1 set of chinups
Tue, Fri:
Back Squats
1 set of pullups
rest of legs/abs
1 set of chinups
Wed, Sat:
1 set of pullups
rest of back/biceps
1 set of chinups
I am hoping that this will be enough, and I won’t need a concentrated 5 sets of pullups at once.
[quote]schultzie wrote:
jonatan-shg wrote:
schultzie wrote:
that chart is really cool, do you think i could remove lat work entirely from my routine if i just did that 2x a week?
would still be doing deads, rack pulls, db rows, rear delts, and arm flexors on training days
I don’t get it, you’ll remove lat work entirely, and still be doing rows?
Anyhow, I think it could get you some nice progress, especially if you’re new in the game.
i just find it hard to sneak pullups or vertical pulling into my program right now.
day 1:
heavy pressing, rear delts
day 2:
heavy pulling, rows, core
day 3
rep pressing
day 4:
explosive lower, plyos, core
[/quote]
Whý is that difficult? And if rows aren’t heavy pulling, and you aren’t doing vertical pulling, then what is heavy pulling?
[quote]jonatan-shg wrote:
schultzie wrote:
jonatan-shg wrote:
schultzie wrote:
that chart is really cool, do you think i could remove lat work entirely from my routine if i just did that 2x a week?
would still be doing deads, rack pulls, db rows, rear delts, and arm flexors on training days
I don’t get it, you’ll remove lat work entirely, and still be doing rows?
Anyhow, I think it could get you some nice progress, especially if you’re new in the game.
i just find it hard to sneak pullups or vertical pulling into my program right now.
day 1:
heavy pressing, rear delts
day 2:
heavy pulling, rows, core
day 3
rep pressing
day 4:
explosive lower, plyos, core
Whý is that difficult? And if rows aren’t heavy pulling, and you aren’t doing vertical pulling, then what is heavy pulling?[/quote]
deadlifts and rack pulls
Well, yeah, I guess you could look at it that way.
But why rack pulls? I’ve never understood the idea with that one.