Wide Grip Pullups progression

[lilesy]

hey i was just wondering if someone could give me a few tips on how to progress further when doing wide grip pullups. I hav been doing them for a while and hav been doing three sets with as many reps as i can until failure. But i still seem to be able to do 8 the first set, about 6 the second set and then about 6 the third set. I cannot seem to progress to doing anymore. I do this about 3 times a week and it frustrates me becasue i feel as though i'm not getting anywhere

any tips would be greatly appreciated

[swanso5]

add wt (books in a backpack) and do sets of low reps equalling the total you nomally get and increase the backpack wt each sesion you reach the total reps...if you don't then work up in the total reps until you do then add more wt

[lilesy]

well i've tryed just doing more reps but i cant seem to do anymore than 8 or 9 in one set. i've been doing as many reps as i can in each of the 3 sets and i cant progres to doing anymore. goal is to be able to do 3 sets of 12-15.

I dont really want to add weight but i'd prefer to jus increase reps and endurance, not maximal strength.

should i do some specific bicep curls to help arms and maybe some bent over rows for back to strengthen those areas first and then give it another try?

[AaronH]

Hi Brendan,

Do you workout at a gym or at home?
If you go to a gym that has a weight assisted pull up machine I would recommend you add 2 - 4 sets of assisted pull ups to your routine. If you don't have access to an assisted pull up machine you can accomplish the same effect using heavy resistance tubing attached to a pull up bar. Put the tubing under your feet or flexed knees depending on the tubing length and the amount of help required. Use a resistance that allows you to do 15 - 16 reps. As you progress you use less resistance, bringing you closer to actually pulling your body weight, until you have attained the strength to do the 3 sets of 15 reps you stated as a goal. One of thing I'd recommend is to only do your pull up training twice a week. The added day or two of recovery might make a significant difference in your performance.
Doing supplementary exercises like B O rows, pull downs and biceps curls will help but not as directly as actually doing pull ups. The movement patterns for a pull up are different than a pull down.
I hope this was of some help to you,

Aaron

[swanso5]

increasing max strength is the quickest way to increase endurance

[lilesy]

hey aaron

yer i go to the gym currently but am moving away next year and wont be able to afford a gym membership so i'm trying to get a base level of some exercises i can do basically anywhere i.e. pushups, chair dips, pull ups, running and jumping etc.

I do hav an assisted pull up machine so i might try that. I've tryed it before and it feels completely different to normal pullups so i havnt used it much. I'll give it a go though.

And i'm a bit confused about about the tubing and attaching it to a pull up bar and then ptting it under ur feet or knees. Wat is the tubing? is it like a resistance band?

[AaronH]

Brendan,

Sorry, I noticed I wasn't subscribed to this post and didn't know you replied.
Yes, tubing and resistance bands are very similar, sometimes an interchangeable term.
If you have a set with handles, loop it over the bar, and put your feet through the handles like stirrups.

[adiebon]

one way of increasing your pull up strength is to just work the down part of the movement ie stand on a chair under the pull up machine and lift yourself into the start position (chin above the mahcine) now lower slowly unil your arms are fully extended then back onto the chair and return to the start position- you are not lifting yourself up but just lowering your self down. you can do more reps this way and its will help with the strength issues, you can also jump up into position but can be a bit harder grabbing the bar.

[ReBuilt]

Brendan,

Being able to do chin ups has been a goal of mine for a very long time. Both of the suggestions above (tubing at home on chin up bar) and negatives have helped me make great strides in endurance. I'm still not able to perform an unassisted chin up , but I'm improving. I've been battling elbow tendonitis, so occasionally have to back off. Also, if you have a Smith Machine at your gym, you can try inverted rows (just google it).

[Boss Man]

Things like Apples, Peppers and Onions, (Quercetin) and Pineapple, (Bromelain), may provide anti-inflammatory relief.

However both can be bought supplementally, so they may be worthy things to try for the Tendonitis.

If it's however Tennis Elbow, which is a type of Bursitis, (inflamed Bursa or Bursae if it's mnore than one affected), those things could still be potentially medicinal in nature.

[ReBuilt]

Things like Apples, Peppers and Onions, (Quercetin) and Pineapple, (Bromelain), may provide anti-inflammatory relief.

However both can be bought supplementally, so they may be worthy things to try for the Tendonitis.

If it's however Tennis Elbow, which is a type of Bursitis, (inflamed Bursa or Bursae if it's mnore than one affected), those things could still be potentially medicinal in nature.

Someone suggested I try liquid glucosamine which I did (tastes awful) for a few weeks but not much difference. I didn't want to use OTC anti-inflammatories since they've been known to inhibit protein synthesis, so I just backed off any activities that induced pain (isolated biceps curls). I already get a lot of arm work hoisting 45# plates all day. Thanks for the whole foods suggestion.

[Boss Man]

Glucosamine is okay providing you haven't got a Shellfish allergy, as the Chitin in Glucosamine and Chitosasn can make the same thing happen.

Glucosamine has also been proven to now have little effects on Osteoarthritis. other possibles would be Chondroitin and Hyaluronic Acid in opinion.