Weighted pullups and chinups
I have been doing 3 sets of weighted pullups and chinups for the last seven weeks, using this schedule:
I started at 10 lb and added 2.5 lb every other day. I'm up to 35 lb and my reps are going down. For the last four days, I'm doing 5/5/4 reps.
Where do I go from here? Should I keep loading until I can only do 3 then stay there until I can do 5, or deload and work endurance, or what?
Seems like a lot of volume if you're doing the program...
Back off a few pounds and start doing this:
Monday: Pull-ups 3x5
Friday: Chin-ups 3x5
I wondered about that, and anti seems to think so, too.
Originally Posted by AlphacityLC
The volume hasn't appeared to have bothered me, but maybe it would be better only twice per week.
But why should I back off and do 3x5? I'm missing only one rep now. Wouldn't I just stay at the reduced load and not show any improvement?
More is not always better. Having those two breaks from pulls/chins every week should allow your body to recover and thus spur progress for the long term.
When you start to stall again, you could even try working endurance on one and strength on the other and flip/flopping every week ala Texas Method style.
One thing to note.... Is your body weight increasing? If so then I would hang at that weight until you can do more (either from a slowing of weight gain or more strength).
Originally Posted by dmd
If your body weight is increasing and the weight your using on pull ups is hovering around the same number then you are still getting strong and pulling more weight with the extra lbs on your body.
Adding 2.5 pounds to pullups is not something you will be able to continue for very long. Microloading will be necessary. Add less weight, recover more, and work on getting 3x5 reps each time.
Hat, I like this. You're one sharp fella.
Originally Posted by hatmanii