My training partner for the past three years- yes, three consistent, dedicated years- still cannot do one bodyweight pull-up. And his bench press has not increased in over two years.
He is 46, 6’1", 195. We have been training full body- Waterbury, HST-and also tried WSFSB, even some psycho Pavel. He has made consistent gains in Squats (probably 315 max) and Deads (probably 355 max), with great form in both, but no increase in upper body strength. His bench may be 150 on a good day.
My gut sense is that there is some neural disconnect. He has some mild OCD, though I’m not sure how that might relate. There just seems to be an upper/lower body split. Often when he is struggling with a seated or lying pressing exercise, his legs are flailing around like in an epileptic fit. I have repeatedly tried to advise on form, stability, leg drive, etc., but under load- he shakes.
Can anyone relate to this and advise? I think it’s more complicated than simply switching programs or bodypart focus. His lack of progress is probably more disconcerting for myself than it is for him.
If you speak the truth about the lack of progress and the uncontrolled movements of legs during upper body exercises, I’d say this is something for a neurologist to diagnose.
When he is about to do a move where his legs usually are “all over,” like a bench press, have someone simply put a hand on each knee–lightly at first–and see if the contact keeps his legs “satisfied” kinesthetically so that his upper body can concentrate on the lift.
Yeah, sounds crazy and illogical, but if you’ve ever dealt with fidgety LD/ADD/ADHD kids in a classroom and tried creative techniques to deal with their tics, you’re probably nodding your head right now.
Yes, this will look odd to anyone watching. So what, if it works?
I also support the suggestion to get him tested neurologically.
WHen I was in Army basic a million years ago, there was a guy in my platoon that had the same problem. He could do everything well except the pull ups. We were getting real tired of doing pushups because this guy was messing up on the chins.
After a couple weeks of this, one of the drill instructors started dragging him out after chow. The DS took this guy out to the chinning bar and gave him a ladder. The guy would assume the chin up position at the top of the bar. The ladder was taken away and the guy was to let him self down very slowly. They did this about twenty times, every night until the guy was able to do five pullups during the day. Hey may be worth a try.
Get either a light x band or iron woody band. Loop it around the chin bar. Have him put his foot in it and do assisted chins with you spotting him (pushing his back up). Next day don’t spot him, just use the band. After about 2 weeks or something on the band he should be able to hit the chin-up. BTW work band chin ups every time you enter the gym and he will progress.
hopefully this works, barring any neurological malfunction.
Well I don’t know about the pullups but I helped a 46 yoa buddy get his bench up (not real high but at least actual improvement). Put your pal on a speed bench day, 3 reps of a light weight, as fast as he can, really explode that weight off the chest, maybe 5 sets. Add in a heavy day, singles trying to replicate the explosion feeling. Go slow and I bet he can add 25-35 lbs to his bench in a couple of months.
There are definitely many factors why he could not be getting any results whatsoever. Muscle Imbalances- Does he work his back? Does he Squat? Does he work his deltoids all around? FRONT-MIDDLE-REAR.
Does he do dips?
As far as the pull ups he should try the negative ones. He grabs the bar, and he jumps to hold himself like if he just did a pull up but jumped up instead of pulling himself up. When he is up and holding the bar, tell him to hold it (2-4 secs)…then tell him to slowly release it (2-4 secs). this has proven to work with many of my friends.
It’s funny but I can do 8-10 pull ups (palms facing me) but I can’t do a single pullup, palms facing away.
Not sure if this guy can’t do either, but I’m 6’2 225lbs and relatively strong, but have really long arms and have an ectomorph body frame. I can squat and dead 315 lbs for reps and bench 225 8-10 times but can’t even do one chin up! I’ve been working on my arm and forearm strength and have made good progess.
Truth be told I have tried to do one in a while, but it’s also a weight thing. If I can get down to 200 lbs (dropping 25 lbs of fat) that will be 25 lbs less in weight I have to chin.
I would love to be able to do behind the neck chin ups, but will really have to put in the efforts to achieve this.
Maybe his upper body simply doesn’t have the right muscle type or structure to do this particular exercise.
From many years in martial art, I can do lots of high rep work, but can’t do nearly what I should with low reps, if I trained more consistently with weight. My bench is only 345 for 2 at a bw of 281. It may be that he should simply do what his body is designed for — higher reps with less weight.