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orpu25
Mar 10, 2005, 8:16 PM
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Dear fellows,
It's now a year of doing Pull-ups for me, and I can't get beyond the 15 reps per set.
I desperately need tips for getting my arms strengh better and especially on How to go to around 30 or more pullups.
I practice pullups for about year, in the first 7 months I went from like 2 pullups to 15, then in the next 4 or 5 months I couldn't get to even the 16 rep. (In the year of practicing I've done them everyday).
I have to mention that I perform the pullups strictly and do not move my legs for momentum.
Please give me tips for the fastest way to improve my numbers big time, how many sets, how many time break between sets, how many days per week to do pullups, if to use some more weight hang on me and how many Kg should it be?
Thank you very much,
Or, trying desperately to improve pullups...
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billcoe_
Mar 10, 2005, 8:28 PM
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In reply to: Please give me tips for the fastest way to improve my numbers big time, how many sets, how many time break between sets, how many days per week to do pullups, if to use some more weight hang on me and how many Kg should it be? Thank you very much, Or, trying desperately to improve pullups...
Wheres Eric Horst when he's needed?
If you are doing pullups to improve your climbing, consider getting the Horst book, "Flash Training". He suggests several things you'd really like to know, but I barely remember them now and I'm at work. Here's his site, but that book is better because it has so much more info IMO:
http://www.trainingforclimbing.com/
Other than that, maybe a training partner would help push you?
Good luck either way.
Bill
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tchamber
Mar 10, 2005, 8:36 PM
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Lose weight.
I used to be able to do ~15 pullups in a set... I dropped around 20 pounds and now I can do one arm lock offs with no problem (working my way toward the coveted one armed pullup).
It's not strength, it's strength to weight ratio.
Edited to say that now I'm able to do 20+ (I usually stop at 20 in a set) pullups per set.
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landgolier
Mar 10, 2005, 8:36 PM
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Granted I can only hit 10, but I used to do a lot of weight training so here goes...
Are you varying your workout at all, or just grabbing the bar every day and firing until you can't get any more? I would reccomend switching it up, doing some uneven ones (drape a towel or a sling or something over one side of the bar and grab it lower than your otheer hand), or maybe gripping really wide and really narrow. Also, I've found that one move that has helped my climbing is to grab the bar like a baseball bat (one hand each way) and do pullups, alternating which side of the bar your head goes on. Even doing chin-ups (palms facing you) can help isolate different muscles and movements. You can also experiment with weights or negatives (lowering really slow or even having somebody grab your ankles or hips and pull you downward while you resist). Again, I'm shooting in the dark here, but I'd suspect that if you take the focus off of reps for a month or so and instead try to vary the workout and do things that isolate the different muscle groups involved, you'll find that you'll get some gains. Isolation and variation can only help you out on the rock, as well, since rarely do you get the opportunity to do a classic pull-up motion out in the wild.
-T
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clmbr121
Mar 10, 2005, 8:38 PM
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Try doing pull-ups with additional weight. Tie a weight onto a weight belt and try to crank out fewer pull ups than usual. For instance, try adding 10 lbs. of resistance and crank out 10 pull ups. You should then be able to slowly work your way back up to 15. Then lose the weight and see what you can crank out then.
You can also try a workout that I posted a few weeks ago:
http://www.rockclimbing.com/forums/viewtopic.php?t=81991&highlight=
Putting some push ups in there will add some cardio into your workout (which could be another issue; you are probably going anaerobic when you get close to 15 pull ups, and creating more lactic acid and less effeciency...do you run or anything to keep your heart in shape?), it will also stave off tendonitis that occurs from overuse of muscle groups without excersising opposing groups.
Hope this helps.
- Brian
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icarus_burned
Mar 10, 2005, 8:41 PM
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take a week off for starters, pull ups to failure everyday have your muscles fried, muscles grow and get stronger during periods of rest. not use
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sed
Mar 10, 2005, 8:43 PM
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take all the time and effort you put into doing pull-ups and instead put it into actual climbing. climbing won't do much for pull up strength but it will make you a better climber.
S
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billcoe_
Mar 10, 2005, 8:44 PM
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Lose weight is a good call. I'm thinking liposuction myself, but it's almost to the point where they'd need an industrial pump truck to suck just the first 2 of my many chins out of there. Sh*t, I almost need to get a bookmark to find my damn mouth anymore.
It's a little frustration to not crank like I use to, and when I do, not recover as fast. However, at 50 years old, I can only do 2 thats "two", continous pullups, so what the hell.
Here's a specific link from the Horst site which may help you on your vision quest:
http://www.nicros.com/New%20Training%20Center/Increase%20Pull%20Strength.shtml
Regards:
Bill
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sandbag
Mar 10, 2005, 8:45 PM
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Work on your overall strength endurance. Your mitochrondria are tapped out and need to be replenished for ATP production. Its similar to why the worlds fastest 100M runners cant run the 400M as well as the 400M specialists. They just run out of fuel, literally. They have diiferent muscle make ups, and most of it is in the training. when i was training for this sort of stuff, i'd do my workout, then climb. for as long as i could stay on the walls at the gym i belonged to. The pull ups got easy so sets of 15 were where i started wieghing my self down with additional plates or dumbells to make my muscles develop more output. I also would go to absolut failure on a gravitron/pull up assist machine and that is where the real endurance was developed. Im out of shape now and can still jump on a 2x4 and do 10-12 pull ups at will, but it was lots of working out and suffereing to get there. good luck. research muscle/strength endurance, not just for climbing, but for all sports.
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kermitzclimber
Mar 15, 2005, 9:52 PM
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Losing weight... always a plus...
But if you are strictly doing just pullups, in only on manner, your body will then adapt and you will plateau. Best thing I can say that really helped me was to switch it up. Do some other excersizes that help to increase the strength in your back like rows.
Also, some of this is mental as well.. " Oh here is #15... ok ok.. here comes 16... ahhh I can't forget it"
Break through the barrier in your mind first.. then have your body follow.
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bensnyder
Mar 15, 2005, 10:07 PM
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I have a pull up bar in the door way of my room, and I use it alot. I have a work out that I do after not climbing for a few months and it goes something like this:
Week 1: 10 pull ups every time I enter my room
Week 2: 12 pull ups every time I enter my room
Week 3: 14 pull ups every time I enter my room
Week 4: 16 pull ups every time I enter my room, 10 sec one arm lock off with each arm each time I leave
Week 5: 18 pull ups every time I enter my room, 12 sec one arm lock off with each arm each time I leave
Week 6: 20 pull ups every time I enter my room, 14 sec one arm lock off with each arm each time I leave
Week 7: 22 pull ups every time I enter my room, 16sec one arm lock off with each arm each time I leave
Week 8: 24 pull ups every time I enter my room, 18 sec one arm lock off with each arm each time I leave
Week 9: 26 pull ups every time I enter my room, 20 sec one arm lock off with each arm each time I leave
Week 10: 28 pull ups every time I enter my room, 22 sec one arm lock off with each arm each time I leave
Some keys to this to work:
Don't cheat/make excuses - even if I'm in a rush, I still do my pull ups/lock offs and then leave
Take a week or two off to rest in the middle and veg.
If you follow the plan, you should be home free. I have all the upper body power/endurance I need after completing this cycle; I max out just shy of 40 pull ups, and I can do a couple of one arms to top it all off.
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screamer
Mar 15, 2005, 10:10 PM
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No shit, rest man...Your muscles need time to heal.
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chouca
Mar 15, 2005, 10:34 PM
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Supersets are the answer. Warmup. First do pullups. Start big, go medium, go small. Then, dead hang on Small, Medium, and large holds. Warm down.
Two or three times a week of this routine will turn you into a beast and keep you from thrashing tendons if you wait for full recovery before you do your next workout/climbing day.
Get strong,
Marc B.
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wyhotshot
Mar 15, 2005, 10:46 PM
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In reply to: No s---, rest man...Your muscles need time to heal. |
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theclimbinglab
Mar 15, 2005, 10:54 PM
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I'm not sure what the relevance of being able to do 40 pull ups is :?
After about 10/15 pull ups you are probably best shifting your focus traing wise. What about campusing or various lock-off exercises?
Just think - How often do I do 15 pull ups during a climb? Never that's how many, but lock-offs or campus style moves...........................
Good luck
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maldaly
Mar 15, 2005, 11:00 PM
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Pullups are over-rated. My arm strength fails me when I get pumped. I never fail at pullups because I'm pumped. I fail at pullups because I can't pull any more. Katie Brown was leadiinng 5.13 when she was 11 and could barely do 1. When I was leading 5.12 trad I couldn't do 10. I know the world's different now but I think that pullups build pullup-specific muscles that aren't used very often in the climing world. There is, however, a direct link between pullups and elbow tendonitis.
Mal
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theclimbinglab
Mar 15, 2005, 11:13 PM
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In reply to: Pullups are over-rated. My arm strength fails me when I get pumped. I never fail at pullups because I'm pumped. I fail at pullups because I can't pull any more. Katie Brown was leadiinng 5.13 when she was 11 and could barely do 1. When I was leading 5.12 trad I couldn't do 10. I know the world's different now but I think that pullups build pullup-specific muscles that aren't used very often in the climing world. There is, however, a direct link between pullups and elbow tendonitis. Mal
This is true, but I'm sure that Katie would have improved if she had spent more time on strength training elements. It all depend on your relative strength/weaknesses. If you are fairly strong in the arms/shoulders then you may gain more in other areas
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icarus_burned
Mar 16, 2005, 11:30 PM
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In reply to: I have a pull up bar in the door way of my room, and I use it alot. I have a work out that I do after not climbing for a few months and it goes something like this: Week 1: 10 pull ups every time I enter my room Week 2: 12 pull ups every time I enter my room Week 3: 14 pull ups every time I enter my room Week 4: 16 pull ups every time I enter my room, 10 sec one arm lock off with each arm each time I leave Week 5: 18 pull ups every time I enter my room, 12 sec one arm lock off with each arm each time I leave Week 6: 20 pull ups every time I enter my room, 14 sec one arm lock off with each arm each time I leave Week 7: 22 pull ups every time I enter my room, 16sec one arm lock off with each arm each time I leave Week 8: 24 pull ups every time I enter my room, 18 sec one arm lock off with each arm each time I leave Week 9: 26 pull ups every time I enter my room, 20 sec one arm lock off with each arm each time I leave Week 10: 28 pull ups every time I enter my room, 22 sec one arm lock off with each arm each time I leave Some keys to this to work: Don't cheat/make excuses - even if I'm in a rush, I still do my pull ups/lock offs and then leave Take a week or two off to rest in the middle and veg. If you follow the plan, you should be home free. I have all the upper body power/endurance I need after completing this cycle; I max out just shy of 40 pull ups, and I can do a couple of one arms to top it all off.
congrats on being a mutant..
please note this is not a derisory comment
there is no way i could do that amount of training. i must walk in and outta my room 20 times a day that equates up to 200 pull ups a day, every day then bumping up in the following week?
even if i halfed that number my muscles, tendons and most of my upper skeletal structure would be shot to shit in 3 days.
but from what else ive read you pull v8+ after 6 months and im on v5 after the same.....maybe thats the difference.
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icarus_burned
Mar 21, 2005, 6:13 PM
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and now i have proof....................
tried to attempt this workout over the last few days. managed the first 10 no bother, 2nd 3rd and right up till abut 4th set was fine.......5th set managed 8 and it was down hill from then on.........i couted and i walked in and out my room a further 18 times that day.....
following day
first entrance managed 8..........my trapezius shouted at me not to even think about doin it again
day three
still sore from day 1.....
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photon
Mar 21, 2005, 6:56 PM
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along with this thread start a couple more:
How to cure tendonitis.
Looking for outdated useless training methods
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lucas_timmer
Mar 21, 2005, 7:52 PM
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I think you should get a better strenth to weight ratio and do more different excercises.If you want to loose a lot of weight, then do the following:
-Don't eat unneccesary fat(fries,chips stuff like that.)
-Drink a lot of water, preferably 1 or 1½ liters a day.
-Don't drink(I know how hard it is :( )
-Don't eat candy and other sugary things you don't need.
If you can do that for 3 months your guaranteed to loose much fat and you can probaply do more pull-ups.
Good luck :wink:
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lucas_timmer
Mar 21, 2005, 7:55 PM
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I think you should get a better strenth to weight ratio and do more different excercises.If you want to loose a lot of weight, then do the following:
-Don't eat unneccesary fat(fries,chips stuff like that.)
-Drink a lot of water, preferably 1 or 1½ liters a day.
-Don't drink(I know how hard it is :( )
-Don't eat candy and other sugary things you don't need.
If you can do that for 3 months your guaranteed to loose much fat and you can probaply do more pull-ups.
Good luck :wink:
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bensnyder
Mar 21, 2005, 8:23 PM
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In reply to: and now i have proof.................... tried to attempt this workout over the last few days. managed the first 10 no bother, 2nd 3rd and right up till abut 4th set was fine.......5th set managed 8 and it was down hill from then on.........i couted and i walked in and out my room a further 18 times that day..... following day first entrance managed 8..........my trapezius shouted at me not to even think about doin it again day three still sore from day 1.....
Haha. No wonder. The reason this works for me is probably that I only walk into and out of my room 8 or 10 times a day! I find that as I commit myself to the plan, I only enter my room when I feel I can do the pull ups required to get in, and the lock offs required to get out. Idk...it kind of turns into an obsessive compulsive thing. But anyways...i guess this'll work well for people like me who aren't always going into and out of their rooms anyways.
Oh and another thing I forgot to mention in my original post - [this is directed at the post of the author of this thread] when I started doing this work out, I could do about 25 pull ups max. So I guess you should adjust accordingly if your max is 15. Maybe start out week one doing 6 or 7 every time you enter your room...it's not as brutal as it sounds. Just adjust it to work for you...
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icarus_burned
Mar 22, 2005, 2:48 PM
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i max out at 30...........
well 28 and a wee kick or two up
cant hold a lock off for more than about 15 secs
and i cannot even do half a one arm
but im old now so i guess you cant beat youth.........
PS im 21
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fluxus
Mar 23, 2005, 7:19 PM
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Here is something for all you pull-up folks to think about.
Between the ages of 18 - 22 I could do about 40 pull-ups in a set on a bar.
I could do 2 - 3 finger tip pull-ups with 80 extra pounds on my back.
I had frequent days when I did 500 - 800 pull-ups in the course of a training session.
I could do 5 one arm pull-ups.
I could climb 5.12d - 5.13a with 4 or more days of work.
I climbed 2 - 3 days per week getting about 3 -4 pitches in a day.
between the ages of 26 - 32 when I was at my climbing peak
I could do about 18 - 20 pull ups in a set if you asked me to but it was not easy.
I never trained pull-ups at all
I could do a 1 one arm pull up if I was really, really, really, motiviated.
I climbed 3 - 5 days per week and did 10 - 20 pitches a day.
I on- sighted 5.12d over 70% of the time, and just about always did 5.13a second try.
Have fun with your pull-ups.
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