vertical pulling

P

Proteinboy

2
lets talk verticle pulling.

i want to progress in both chinups and pullups and i was thinking of a bunch of ways to program them into my training.

here is one idea--
1--stick with 3x8 weighted chinups for 2 weeks, then switch to 3x8 weighted pullups for 2 weeks. that is one wave. next wave, try to increase the reps on your 3x8s. after you finish the second wave, change to variation of chinups like 3x12 wide grip chins for 2 weeks, then 2 weeks of wide grip pullups. then add reps on the following wave.

thoughts?

here is another idea--
2. alternate chinups and pullup every workout so yo can progress in both at the same time.
however, i feel like it does not give optimal time to really increase, as you are switching to a different rotation of the palms every workout(chinups vs pullps)

3. just go balls out chinups with some pullups at the end of the workout or thrown in periodically.

4. do both chinups and pullups in the same workout...?

i can go on and on with this, but that is why i made this thread.

I NEED THOUGHTS, EXPERIANCE, AND WSDOM SPOKEN TO ME ON THE BEST WAYS TO PROGRESS!

I guess if nobodykows, i'l have tons of experimenting to do!:car:
 
A couple of thoughts:
1. the number of pullups you can do is closely related to your weight and body fat level. For example when I weigh 215 I can do 6-8 wide grip pullups, 205 10-12, 195 16-20, or if I weigh 195 I can do 6-8 pullups with 25 pounds added (around 215 pounds total).
2. back when I was in the Marine Corps and had to do a PFT (physical fitness test) every quarter one part of which was to do as many pullups/chinups possible, with 20 or more being a perfect score, I practiced pullups exclusively and did chinups on the test, because I could always do more (3-6) chinups than pullups (I also weighed 175-185 in those days and did a lot of running(5-12 miles 3 or more times a week)).
3. I have tried other variations like maxing out on pullups and then switching the hands a around without getting off the bar and trying to do a couple of chinups and then hanging by one hand for 60 seconds and then the other hand, etc. without much noticeable benefit.
4. I also tried going from a max set of pullups to the lat pulldown or a set of barbell curls, again without feeling like it made much difference, which is weird because I felt that my bench press improved greatly when i did heavy triceps extensions after bench presses, or my sqaut improved when I did heavy leg presses and/or SDL's after squats, etc. Maybe those other variations worked because they were more directly addressing the weak point that was delaying improvement on that particular movement. I am not sure there was ever any particular weakness that was stopping me from doing more pullups/chinups, it was more of a total failure of all the parts required than a single weak point.
 
Use them in a warmup routine.

I shoot for this as a warmup right now regardless of the workout for that day.

dips 8-10
squats 12-15
pullups 8-10
cruches 15
samson stretch(essentially lunge with arms straight up) hold for 10 secs each side.

All for 3 rounds. Its a good start to any workout, and if you do it consistantly, youll get a good base for the pullups.
Also you can try kipping pullups because you can do more pullups even when you are fatigued. I read someones log on trying to increase number of reps, and they tried the weighted pullup method. Their total after the weighted cycle, went down from the max unweighted they could do before, mainly because yes you are making the muscles stronger, but not encouraging more endurance, which is what you need to increase the reps.
 
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