Originally Posted by dopey
This is great. Regular pull ups are becoming easier. This was 10+8+7
I love this thread.
+39 = 18084
I used to suck big nuts at pullups, and I still do for that matter, but I am getting much better very quickly ever since I started upping the volume. I used to do them 1x a week after deadlifting - 2 sets pullups to failure, 2 sets chinups to failure with #3+#2 bands assisting me. I topped out at 15/9/8/6 with 2 bands for assistance and stayed at this point for months and months.
Then I started doing them 2x a week when I lift, first session with #3 band assistance and second session unassisted. 2xpullups to failure, 2x chinups to failure with band assistance, 20 total pullup reps and 10 total chinup reps for unassisted. I am now repping the same assisted pullups with less band assistance on one day, and my unassisted numbers have shot up - a month ago my 20 total pullups were a sloppy 5,3,2,2,2,1,2,2,1.... now they are a strict dead hang 9,6,4,1 with a pause + squeeze at the top.
I just started "greasing the groove" too - yesterday I did 3x3 with strict form and a 4sec controlled descent. I am going to make a point to hit at least 20 daily split up into 5 sets of 4. We will see how it goes
I would recommend band assistance for people having trouble with pullups. The way band tension works, it is stronger at the bottom and weaker at the top meaning you get a nice boost out of the hole but as you ascend, it gets much harder to lockout. Given that I have only ever seen people fail a pullup halfway up and not right out of the hole, this is an excellent way to attack a common sticking point. Obviously, don't rely solely on bands, but if you can add some volume that specifically attacks the weak point you'll probably see a boost in your numbers. Thats what happened IME anyways.