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  1. #1
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    Default Need help getting my pull-up max reps up!

    Hey all - i’ve struggled with pull-ups most my life. Right now I have worked my way up to 4 strict pull-ups per set, 5 if I kick a little to hoist myself up. I have been doing a “back day” for about 6-weeks now, consisting of:

    - 3 sets of lat pull downs at weights that only allow 8 or so reps per set. Then I do a drop set at a lower weight, but go for volume of 15-20 reps in this last set
    - reverse grip bent over rows
    -deadlifts (for low back)
    -hammer curls

    I do one set of max pull-ups about 2 times per week (on a day OTHER than “back day”), just to see where i’m at and if I have improved. I’m not getting any more reps, so something needs to change...

  2. #2
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    Default

    use the pull downs at your body weight or slightly heavier

  3. #3
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    Hey bud, I would suggest making sure you get a good stretch before your workouts. Keep your back work for back day only. A main factor that can cause struggling pull ups is the lack of controlled breathing. I've had the same problem at one point. Exhale as you pull, inhale as you reset for your next rep. Hope this advice works. Keep up the good work.

  4. #4
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    Use a cable crossover to do biceps is help strengthen the biceps in the same areas.

 

 

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