Quest for 20 straight pull-ups

McCloud33

One of my fitness resolutions for 2017 is to get to 20 straight pull-ups. Started yesterday with 20(total) broken into sets of 8,5,5,3=21. My plan is to up the total each week by 5 (week1-20, week2-25, week3-30, etc...) until I get up to 50 total reps on weeks 6. If I can't do 20 straight by then, I'll start adding weight in 5lb increments per week and hold the reps at 50.

Hopefully a combination of reps and losing weight will get me there. Here's Day 1.

https://youtu.be/nP2xdOV9Ax4

singletrackmtbr

A good plan. I've been doing something similar over the last few months. One thing I find helps is making those last couple of sets super slow (after all, you're only doing 3 at that point).

I make numbers based upon my current max and do 5 sets. For example, my current max is 12 so today I'm doing 11,8,8,5,4. Doing tons of volume is the way to get better at pullups, no doubt about it. Such an underappreciated exercise.

One last thing and this is a nitpick. Try to take the kip out and do a straight dead hang in between, even if it brings your numbers down. Increasing your strength throughout the range and being comfortable at the bottom of the motion will help you reach your goals faster.

rybo

The russian fighter progression is a good program to follow too. Good luck.

cgvet37

singletrackmtbr wrote: »

A good plan. I've been doing something similar over the last few months. One thing I find helps is making those last couple of sets super slow (after all, you're only doing 3 at that point).

I make numbers based upon my current max and do 5 sets. For example, my current max is 12 so today I'm doing 11,8,8,5,4. Doing tons of volume is the way to get better at pullups, no doubt about it. Such an underappreciated exercise.

One last thing and this is a nitpick. Try to take the kip out and do a straight dead hang in between, even if it brings your numbers down. Increasing your strength throughout the range and being comfortable at the bottom of the motion will help you reach your goals faster.

I was going to suggest the same. Strict form will be harder, but will help more with strength.

McCloud33

The first 5 I'll give you that it wasn't the full ROM, but I felt they got better as they went on. I didn't think I was kipping that bad though? The last rep I did, but the others my legs bend, but they aren't really propelling me up?

cahubbard6421

The best program out there is the Armstrong Pull Up Program. Without question. Pull ups are a requirement in the Marine Corps and it is the program we recommend for anyone who needs to improve their pull ups for the physical fitness test.

singletrackmtbr

McCloud33 wrote: »

The first 5 I'll give you that it wasn't the full ROM, but I felt they got better as they went on. I didn't think I was kipping that bad though? The last rep I did, but the others my legs bend, but they aren't really propelling me up?

I guess I'm just picky. It looks to me like you're going too fast and using some momentum. I'm doing mine in a bit and I'll film a set.

Cylphin60

rybo wrote: »

The russian fighter progression is a good program to follow too. Good luck.

cahubbard6421 wrote: »

The best program out there is the Armstrong Pull Up Program. Without question. Pull ups are a requirement in the Marine Corps and it is the program we recommend for anyone who needs to improve their pull ups for the physical fitness test.

Checking both of these out. Thanks guys.

rybo

singletrackmtbr wrote: »

McCloud33 wrote: »

The first 5 I'll give you that it wasn't the full ROM, but I felt they got better as they went on. I didn't think I was kipping that bad though? The last rep I did, but the others my legs bend, but they aren't really propelling me up?

I guess I'm just picky. It looks to me like you're going too fast and using some momentum. I'm doing mine in a bit and I'll film a set.

You aren't being picky, his form could definitely use some cleaning up.

kwtilbury

singletrackmtbr wrote: »

One last thing and this is a nitpick. Try to take the kip out and do a straight dead hang in between, even if it brings your numbers down. Increasing your strength throughout the range and being comfortable at the bottom of the motion will help you reach your goals faster.

This. Good luck!

singletrackmtbr

rybo wrote: »

singletrackmtbr wrote: »

McCloud33 wrote: »

The first 5 I'll give you that it wasn't the full ROM, but I felt they got better as they went on. I didn't think I was kipping that bad though? The last rep I did, but the others my legs bend, but they aren't really propelling me up?

I guess I'm just picky. It looks to me like you're going too fast and using some momentum. I'm doing mine in a bit and I'll film a set.

You aren't being picky, his form could definitely use some cleaning up.

Yep, but I don't want to discourage him. It's a great idea to get better at pullups for anyone.

singletrackmtbr

For the life of me I can't upload this file. It's a pretty small mp4 file. I keep getting the message "file not allowed."

Cylphin60

singletrackmtbr wrote: »

For the life of me I can't upload this file. It's a pretty small mp4 file. I keep getting the message "file not allowed."

You might need to host it somewhere first and then embed or link it. I've only been able to upload photos directly, never a video.

singletrackmtbr

Good idea. Critics welcome:
https://youtu.be/exntDeb_uMc

Cylphin60

singletrackmtbr wrote: »

Good idea. Critics welcome:

Jeez dude - I thought my form was good. dammit you're making me get back to work here

Honestly, looked about perfect to me. I'm not a pro though...

singletrackmtbr

Thanks, I need to work on keeping my legs still as I get tired.

Cylphin60

singletrackmtbr wrote: »

Thanks, I need to work on keeping my legs still as I get tired.

That's my issue right there. I'm forcing myself to just stop when I can't resist the urge to kick a bit. It is getting easier as I get a bit leaner too, but the leg movement needs to stop.

singletrackmtbr

I don't mind a little movement to get out a few extra reps but it has to be small without extra momentum.

rybo

Those are almost too strict if that's possible. lol

I couldn't quite tell how much room you are short on the bottom, it didn't appear to be much, I'm wondering if you could hold a hollow body that would allow your legs to be straight and still maybe not hit the ground? You'd get a ton of extra core work

singletrackmtbr

rybo wrote: »

Those are almost too strict if that's possible. lol

I couldn't quite tell how much room you are short on the bottom, it didn't appear to be much, I'm wondering if you could hold a hollow body that would allow your legs to be straight and still maybe not hit the ground? You'd get a ton of extra core work

Not much room at the bottom (about a foot or so from where my feet are: I have monkey arms). I hear what you're saying but I'd rather separate my core work from the pullups, which to me are meant to accomplish only one thing.

singletrackmtbr

Cylphin60 wrote: »

singletrackmtbr wrote: »

Thanks, I need to work on keeping my legs still as I get tired.

That's my issue right there. I'm forcing myself to just stop when I can't resist the urge to kick a bit. It is getting easier as I get a bit leaner too, but the leg movement needs to stop.

I wouldn't stop because of a little leg movement, as long as it's for only the last few reps. If it's all the reps I would focus on negatives (you can't kick during a negative), or even doing slow ones with an assist band (there's no shame in it, that's how I got started). Good luck!

Cylphin60

singletrackmtbr wrote: »

Cylphin60 wrote: »

singletrackmtbr wrote: »

Thanks, I need to work on keeping my legs still as I get tired.

That's my issue right there. I'm forcing myself to just stop when I can't resist the urge to kick a bit. It is getting easier as I get a bit leaner too, but the leg movement needs to stop.

I wouldn't stop because of a little leg movement, as long as it's for only the last few reps. If it's all the reps I would focus on negatives (you can't kick during a negative), or even doing slow ones with an assist band (there's no shame in it, that's how I got started). Good luck!

Thanks for the tips @singletrackmtbr - I started with a chair behind me and toes resting on it for assists lol. I can do 10 now with near perfect form, 12-14 jerking around lol. I do need to do more negatives though. I've read those are excellent for strength building.

Anyway - did you send a FR earlier? I had a notification that you did, but no request showed. I tried to message you and kept getting "server errors"...

singletrackmtbr

Cylphin60 wrote: »

singletrackmtbr wrote: »

Cylphin60 wrote: »

singletrackmtbr wrote: »

Thanks, I need to work on keeping my legs still as I get tired.

That's my issue right there. I'm forcing myself to just stop when I can't resist the urge to kick a bit. It is getting easier as I get a bit leaner too, but the leg movement needs to stop.

I wouldn't stop because of a little leg movement, as long as it's for only the last few reps. If it's all the reps I would focus on negatives (you can't kick during a negative), or even doing slow ones with an assist band (there's no shame in it, that's how I got started). Good luck!

Thanks for the tips @singletrackmtbr - I started with a chair behind me and toes resting on it for assists lol. I can do 10 now with near perfect form, 12-14 jerking around lol. I do need to do more negatives though. I've read those are excellent for strength building.

Anyway - did you send a FR earlier? I had a notification that you did, but no request showed. I tried to message you and kept getting "server errors"...

I did send one. Strange. Perhaps I've been banned. I'll try again. Great progression. 10 in good form is better than most!

Cylphin60

singletrackmtbr wrote: »

Cylphin60 wrote: »

singletrackmtbr wrote: »

Cylphin60 wrote: »

singletrackmtbr wrote: »

Thanks, I need to work on keeping my legs still as I get tired.

That's my issue right there. I'm forcing myself to just stop when I can't resist the urge to kick a bit. It is getting easier as I get a bit leaner too, but the leg movement needs to stop.

I wouldn't stop because of a little leg movement, as long as it's for only the last few reps. If it's all the reps I would focus on negatives (you can't kick during a negative), or even doing slow ones with an assist band (there's no shame in it, that's how I got started). Good luck!

Thanks for the tips @singletrackmtbr - I started with a chair behind me and toes resting on it for assists lol. I can do 10 now with near perfect form, 12-14 jerking around lol. I do need to do more negatives though. I've read those are excellent for strength building.

Anyway - did you send a FR earlier? I had a notification that you did, but no request showed. I tried to message you and kept getting "server errors"...

I did send one. Strange. Perhaps I've been banned. I'll try again. Great progression. 10 in good form is better than most!

LoL, I don't think you're banned. Sending one - I just wanted to make sure because I had not seen that before.

edit: Got it

riffraff2112

I like your idea and plan. Pullups are tough and so rewarding when you can actually do them. Trying to get to 20 is a noble and difficult endeavor...good luck.
Nice form singletrack! Awesome

singletrackmtbr

riffraff2112 wrote: »

I like your idea and plan. Pullups are tough and so rewarding when you can actually do them. Trying to get to 20 is a noble and difficult endeavor...good luck.
Nice form singletrack! Awesome

Thanks, it's a work in progress!

McCloud33

https://youtu.be/WnBvr66cwUs

Here is day 2...I took out all the dead time between sets. Hopefully these are a little more strict

singletrackmtbr

Overall that looks a hell of a lot better. The first set was the best. You took your time on the up and down without any jerking, and hit a true dead hang in between. I say keep this your focus and try to slow down the time at the top (get a good squeeze of the lats there) and the negative even more. Pullups are awesome for negatives because if you fail you can just let go of the bar, where other exercises if you failed you're probably dropping a weight on your head.

I would be willing to sacrifice numbers in the beginning to keep this level of control. It will pay off big time later.

mgalovic01

I found doing as many pull- ups as you can do every set is too much of a heart rate spike, leaving you feeling fatigued. I think it's better to do more sets of less reps. You can hold your last rep and go side to increase the resistance on each arm at a time. You can check out the bartenders on Youtube.

McCloud33

mgalovic01 wrote: »

I found doing as many pull- ups as you can do every set is too much of a heart rate spike, leaving you feeling fatigued. I think it's better to do more sets of less reps. You can hold your last rep and go side to increase the resistance on each arm at a time. You can check out the bartenders on Youtube.

I'm doing them trying to leave 1-2 in the tank with every set...45ish seconds between sets.

Michael190lbs

I use 20 and 40 lb chains around my neck to add some resistance 20 pull ups is a great goal good luck I put a Pull up machine/ roman chair in my living room every time I walk by it I do 10-15 some days I'm over 400 pull ups.. Goals are addicting!!