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Pullups Plateau - Wut Do??
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Thread: Pullups Plateau - Wut Do??
12-09-2021, 07:44 AM
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#1
Pullups Plateau - Wut Do??
Sup Misc.
Hit a plateau on my pullups...currently stagnating at 45x6 as my max. Been here for about 3 weeks...I've been doing the same routine for a few months...
Routine looks something like....All standard grip pullups
BW x 8
+ 25lb * 5
+ 35lb * 2 x 5
+ 45lb * 5-6 reps
BW 2 * 10
Usually pair it with about 4-5 sets of the Lat Pulldown machine(8-12 rep range) + Dumbbell Curls 45lb 3*8
Today I did something slightly different
BW * 8
+25 * 5
+35 * 5
+45 * 5
BW 3 * 10 (these 3 sets were all wide grip pullups)
Did Lat Pulldown but kept it at 6 reps with higher weight and Curls
Current ideas...
1) Switch to wide grip pullups for the next month or two
2) Give up pullups for a couple weeks or so and make another exercise like barbell rows the main attraction
3) Do pullups twice a week
4) Do pullups twice a week using idea #1
Any ideas or suggestions?? Anything I'm not doing?? I'm leaning towards #3 but would love to hear thoughts
Hit a plateau on my pullups...currently stagnating at 45x6 as my max. Been here for about 3 weeks...I've been doing the same routine for a few months...
Routine looks something like....All standard grip pullups
BW x 8
+ 25lb * 5
+ 35lb * 2 x 5
+ 45lb * 5-6 reps
BW 2 * 10
Usually pair it with about 4-5 sets of the Lat Pulldown machine(8-12 rep range) + Dumbbell Curls 45lb 3*8
Today I did something slightly different
BW * 8
+25 * 5
+35 * 5
+45 * 5
BW 3 * 10 (these 3 sets were all wide grip pullups)
Did Lat Pulldown but kept it at 6 reps with higher weight and Curls
Current ideas...
1) Switch to wide grip pullups for the next month or two
2) Give up pullups for a couple weeks or so and make another exercise like barbell rows the main attraction
3) Do pullups twice a week
4) Do pullups twice a week using idea #1
Any ideas or suggestions?? Anything I'm not doing?? I'm leaning towards #3 but would love to hear thoughts
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12-09-2021, 07:45 AM
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#2
- HMFIC_BROWSIN
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- HMFIC_BROWSIN
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switch to one handed pull ups.
12-09-2021, 07:49 AM
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#3
- TappingTheZen
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- TappingTheZen
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do hammer grip chins for a while instead
12-09-2021, 07:53 AM
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#4
- exxtracool
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- exxtracool
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what does the rest of your program look like? might be too much volume boyo.
usually for plateaus i deload then double progression.
usually for plateaus i deload then double progression.
12-09-2021, 07:55 AM
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#5
- TheScapeGOAT
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- TheScapeGOAT
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One trick I found that works well requires a gym partner. From the bottom of the eccentric phase to right when you initiate the concentric, have your gym partner tickle your ass. It will send you up quicker and get that momentum started for the additional reps that are tough.
12-09-2021, 07:57 AM
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#6
- GordonXXX
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- GordonXXX
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Originally Posted By JeffPesos⏩
seems like enough. why not just keep doing what you're doing at the plateau? eventually everyone plateaus - it's not infinite. WTF are you trying to accomplish?Sup Misc.
Hit a plateau on my pullups...currently stagnating at 45x6 as my max. Been here for about 3 weeks...I've been doing the same routine for a few months...
Routine looks something like....All standard grip pullups
BW x 8
+ 25lb * 5
+ 35lb * 2 x 5
+ 45lb * 5-6 reps
BW 2 * 10
Usually pair it with about 4-5 sets of the Lat Pulldown machine(8-12 rep range) + Dumbbell Curls 45lb 3*8
Today I did something slightly different
BW * 8
+25 * 5
+35 * 5
+45 * 5
BW 3 * 10 (these 3 sets were all wide grip pullups)
Did Lat Pulldown but kept it at 6 reps with higher weight and Curls
Current ideas...
1) Switch to wide grip pullups for the next month or two
2) Give up pullups for a couple weeks or so and make another exercise like barbell rows the main attraction
3) Do pullups twice a week
4) Do pullups twice a week using idea #1
Any ideas or suggestions?? Anything I'm not doing?? I'm leaning towards #3 but would love to hear thoughts
Hit a plateau on my pullups...currently stagnating at 45x6 as my max. Been here for about 3 weeks...I've been doing the same routine for a few months...
Routine looks something like....All standard grip pullups
BW x 8
+ 25lb * 5
+ 35lb * 2 x 5
+ 45lb * 5-6 reps
BW 2 * 10
Usually pair it with about 4-5 sets of the Lat Pulldown machine(8-12 rep range) + Dumbbell Curls 45lb 3*8
Today I did something slightly different
BW * 8
+25 * 5
+35 * 5
+45 * 5
BW 3 * 10 (these 3 sets were all wide grip pullups)
Did Lat Pulldown but kept it at 6 reps with higher weight and Curls
Current ideas...
1) Switch to wide grip pullups for the next month or two
2) Give up pullups for a couple weeks or so and make another exercise like barbell rows the main attraction
3) Do pullups twice a week
4) Do pullups twice a week using idea #1
Any ideas or suggestions?? Anything I'm not doing?? I'm leaning towards #3 but would love to hear thoughts
i do 3x12 pull-ups every day at body weight after my dumbbell workout and i'm happy with that.
12-09-2021, 07:58 AM
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#7
- GaryRidgway
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add 2.5lbs
12-09-2021, 07:58 AM
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#8
- sooby
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- sooby
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switch to chins, or do more volume/higher reps
currently doing 3x12 on pullups, trying to up it to 3x15, pretty hard tho.
currently doing 3x12 on pullups, trying to up it to 3x15, pretty hard tho.
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12-09-2021, 08:11 AM
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#9
Originally Posted By HMFIC_BROWSIN⏩
I wish I could do even oneswitch to one handed pull ups.
Originally Posted By TappingTheZen⏩
Interesting. I will try these out next time srsdo hammer grip chins for a while instead
Originally Posted By exxtracool⏩
Basically a bro split - Chest/Tri + Back/Bi + Legs(Plyos) + Shoulders/Arms...I run like 30mi a week as well.what does the rest of your program look like? might be too much volume boyo.
usually for plateaus i deload then double progression.
usually for plateaus i deload then double progression.
Originally Posted By TheScapeGOAT⏩
Only if you're my gym partnerOne trick I found that works well requires a gym partner. From the bottom of the eccentric phase to right when you initiate the concentric, have your gym partner tickle your ass. It will send you up quicker and get that momentum started for the additional reps that are tough.
Originally Posted By GordonXXX⏩
This is true. Sometimes I'm even wondering if 3 weeks is even a plateau. My tangible goal is to do 45x15. I admire the 3x12 everyday..I don't have that in me.seems like enough. why not just keep doing what you're doing at the plateau? eventually everyone plateaus - it's not infinite. WTF are you trying to accomplish?
i do 3x12 pull-ups every day at body weight after my dumbbell workout and i'm happy with that.
i do 3x12 pull-ups every day at body weight after my dumbbell workout and i'm happy with that.
Originally Posted By GaryRidgway⏩
Love this. That's the kinda sneaky chit I keep forgetting about.add 2.5lbs
Originally Posted By sooby⏩
Yea, chins seem like a good way to go. Might add a second day or revamp my shoulder/arm day and make those the focus. Volume and switching it up were my initial thoughtsswitch to chins, or do more volume/higher reps
currently doing 3x12 on pullups, trying to up it to 3x15, pretty hard tho.
currently doing 3x12 on pullups, trying to up it to 3x15, pretty hard tho.
RIP Based Kevin Samuels
London Brah
Computer Science / IT Master Race
12-09-2021, 08:22 AM
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#10
- Merovingian11
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- Merovingian11
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Stop being a ****oot and learn to do a muscle up.
Srsly tho I think working chin ups is probably your best option.
Also, of course switch it up from pull and push exercises.
Srsly tho I think working chin ups is probably your best option.
Also, of course switch it up from pull and push exercises.
I have sampled every language and French is my favorite to curse in.
Kryptonite Crew
12-09-2021, 08:27 AM
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#11
- legbroke
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Time to max out on singles (semi srs, if strength is a goal, mix in singles and triples)
Would also recommend trying "uneven pull-ups" - grab the bar with one hand and grab that wrist with your other hand. Allows you to support your whole weight with one hand while making the pulling harder but still a good ways off a one arm pull up. Improving my grip this way made pull-up progress surprisingly easier.
Would also recommend trying "uneven pull-ups" - grab the bar with one hand and grab that wrist with your other hand. Allows you to support your whole weight with one hand while making the pulling harder but still a good ways off a one arm pull up. Improving my grip this way made pull-up progress surprisingly easier.
12-09-2021, 08:36 AM
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#12
Originally Posted By JeffPesos⏩
I was stalling similarly, but following worked for me.Sup Misc.
Hit a plateau on my pullups...currently stagnating at 45x6 as my max. Been here for about 3 weeks...I've been doing the same routine for a few months...
Routine looks something like....All standard grip pullups
BW x 8
+ 25lb * 5
+ 35lb * 2 x 5
+ 45lb * 5-6 reps
BW 2 * 10
Usually pair it with about 4-5 sets of the Lat Pulldown machine(8-12 rep range) + Dumbbell Curls 45lb 3*8
Today I did something slightly different
BW * 8
+25 * 5
+35 * 5
+45 * 5
BW 3 * 10 (these 3 sets were all wide grip pullups)
Did Lat Pulldown but kept it at 6 reps with higher weight and Curls
Current ideas...
1) Switch to wide grip pullups for the next month or two
2) Give up pullups for a couple weeks or so and make another exercise like barbell rows the main attraction
3) Do pullups twice a week
4) Do pullups twice a week using idea #1
Any ideas or suggestions?? Anything I'm not doing?? I'm leaning towards #3 but would love to hear thoughts
Hit a plateau on my pullups...currently stagnating at 45x6 as my max. Been here for about 3 weeks...I've been doing the same routine for a few months...
Routine looks something like....All standard grip pullups
BW x 8
+ 25lb * 5
+ 35lb * 2 x 5
+ 45lb * 5-6 reps
BW 2 * 10
Usually pair it with about 4-5 sets of the Lat Pulldown machine(8-12 rep range) + Dumbbell Curls 45lb 3*8
Today I did something slightly different
BW * 8
+25 * 5
+35 * 5
+45 * 5
BW 3 * 10 (these 3 sets were all wide grip pullups)
Did Lat Pulldown but kept it at 6 reps with higher weight and Curls
Current ideas...
1) Switch to wide grip pullups for the next month or two
2) Give up pullups for a couple weeks or so and make another exercise like barbell rows the main attraction
3) Do pullups twice a week
4) Do pullups twice a week using idea #1
Any ideas or suggestions?? Anything I'm not doing?? I'm leaning towards #3 but would love to hear thoughts
You have to hit pull-ups 2x per week.
One day is heavy. Warm up 2x4 bodyweight. 1x3 25. 1x2 45. And then go for top sets of 3x3. Maybe you could hit 60lbs for that. 3+ minutes rest between the top heavy sets. Then do back-off set by dropping weight back to say 35-40 and rep to failure.
One day is reps. Warm up 2x3 bodyweight. Then go straight to your working set to hit 3x10. Maybe you could do this with 10-15lbs? 3+ minute rest between sets. OK if last set you hit 8.
Microload each week by 2.5lbs.
You will progress and doing a heavy day and a rep day makes it more enjoyable.
12-09-2021, 09:04 AM
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#13
- jamalfudge
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- jamalfudge
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After you're done with your working pull up sets and before you move on to pull-downs, do some static holds and negatives. Try and do them for as long as you can but you only need to do a couple reps and one or two sets.
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12-09-2021, 06:05 PM
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#14
- Samraiwise
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1. Find yourWeak Linkand consciously train that muscle (Biceps or Latsin this case)
2. Find yourSticking Pointin your ROM (Range of Motion) and tryPartial RepsorNegative Reps
3. TryAntagonistic Supersets(ex. Bench Press + Weighted Pull-ups) without rest between sets except for changing plates
4. TryDifferent Gripsas others suggested. (Pronated/Supinated/Parallel)
*You may need an attachment.
5. TryBent-Over Barbell Row. (or One-Hand Dumbbell Row)
6. Switch and Rotate three factors.
_Intensity(Heavy/Medium/Light and rep range)
_Volume(Total reps/sets)
_Frequency(High Frequency with Low Intensity/Volume and Low Frequency with High Intensity/Volume)
7. TryDeloading(No Training Week or Purposeful Reduction in training volume & intensity)
8.Check your BodyweightIncrease/decrease
*Same-number Performance with More BW means actually progress.
Find your own best solutions. But never dwell on it.
You'll be fine because time is on your side.
Good luck.
2. Find yourSticking Pointin your ROM (Range of Motion) and tryPartial RepsorNegative Reps
3. TryAntagonistic Supersets(ex. Bench Press + Weighted Pull-ups) without rest between sets except for changing plates
4. TryDifferent Gripsas others suggested. (Pronated/Supinated/Parallel)
*You may need an attachment.
5. TryBent-Over Barbell Row. (or One-Hand Dumbbell Row)
6. Switch and Rotate three factors.
_Intensity(Heavy/Medium/Light and rep range)
_Volume(Total reps/sets)
_Frequency(High Frequency with Low Intensity/Volume and Low Frequency with High Intensity/Volume)
7. TryDeloading(No Training Week or Purposeful Reduction in training volume & intensity)
8.Check your BodyweightIncrease/decrease
*Same-number Performance with More BW means actually progress.
Find your own best solutions. But never dwell on it.
You'll be fine because time is on your side.
Good luck.
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