Thread 76584725

so I started doing calisthenics like 5-6 months ago.
when I just began I couldn't even do a single strict pull up.
2 months in and I could do 2 or 3 pull ups after training negatives.
1 month after that and I could do 8 strict pull ups.
it's been 3 months now and I can still only do 8 pull ups on my first set, and I'm lucky if I can do 6 on my third set.

yes, I know there's plateaus, but why am I not progressing after what seemed a fast progression from 0 to 8?
it's all so tiresome.

>>76584725 (OP)
Rear delts probably like rotate in db rows and hold the top or just rep it high

On the one hand, you could do a shit ton more volume throughout the day.
On the other hand, you can buy a belt and do weighted chins on linear progression and see gains again. Lat pull down machine kinda works too but I think weighted is better.

>>76584740
if you can't 3x8 or close to it then weighted is a waste of time. OP should just get as close as possible to 3x8 and fill in missing reps with negatives

>>76584725 (OP)
Pull ups every day until you do 30 total.

>>76584746
Nah as soon as he can hit 8 in one set he can do 3x5 with a 5 lb weight, then increase in 5 or 2.5lb increments from there. If he needs a little extra recovery, he can do some bodyweight sets to failure and check his progress.

If you're adamant, I would have him do 3xF, aiming for 3x10, and then after that do 3xwhatever on the lat pull down machine, probably 3x8-12 with some lesser weight that he can progressively increase. The issue he has is not enough volume, and it's pretty tough to get on a bodyweight exercise like pullups.

>>76584746
today I did
+10kg, 10 reps
+10kg, 8 reps
body weight, 10 reps
body weight, 7 reps

last two sets were to failure. first ones 1-2 reps in the tank. 3 min rest time.
my best is +40kg for 3 reps.

stating "3x8" without context is dumb, if that is 2-3 min rest times you could've done 10+ on the first set. high(er) rep pull-ups is one of those lifts where you bleed a shit ton of reps on subsequent sets if you go to failure on any of them and/or don't rest for 5 mins+.

if OP wants to do more pull-ups, he should train for strength in pull-up. that means weighted, 1-5 reps, a planned progression and 4-5 min rest times.

>>76584725 (OP)
Get on this: https://www.youtube.com/watch?v=w9Mu-azxol8

>>76584725 (OP)
Take more time on the down than up and go to full dead hang to full chest to bar. You could probably eat more and do more muscle building accessories to help. Like ex: assisted pullups with band or machine. That way you can just rep it the fuck out, AMRAP, to fail. I did 30 assisted pullups with 25lbs of help and bro, the fuckin doms the next day kiiiilled my shit

>>76584725 (OP)
there are strength-to-weight limitations built in to everyone
hafthor will do zero pullups with good form because he's over 400 lbs
so that means the fastest way to improve your numbers is to lose weight

>>76584725 (OP)
>2 months in and I could do 2 or 3 pull ups after training negatives.
>1 month after that and I could do 8 strict pull ups.
overtraining, try adding reps slower
calisthenics is a full-body and cardio thing so you have to pace it unlike lifting weights

>>76584725 (OP)
sounds dumb but 5x5 pull ups work really well
then 3x5 once you get heavier, currently at +92.5lb (increment with 2.5lb plates)
up to you to try it or not but I hope you see this, I never made pull up gains doing 3x8
I want 3 plates weighted pull ups by EOY

>>76584746
I disagree. I had a hard time getting past 3x5 myself but I started doing weighted pullups anyway. I didn't get very far (+25lbs) but going back to unweighted pullups was way easier and I could bang out 3x12 before I knew it.

is your weight up or down?

>>76584725 (OP)
generic cues (this works for other compounds too such as dips)
>2-3 workouts per week MAX
>sleep/eating is on point
>if you plateau in pullups try something else for the same movement pattern: chinups, neutral grip pullups, wide grip pullups, ring pullups
you can only influence two aspects: volume and intensity
>static holds, if you feel like that you are giving up in the top portion even if you could initiate a couple more pullups then spend more time with static holds in the top part
You can influence two aspects: volume or intensity
Increasing volume
1) You take your 100% max (for instance it's 8 reps right now), you take 70% of that and perform 5 sets. So you would do
5x5, 5x6, 5x5, 5x7 and when you hit your previous record your max might increase.
2) Ladders, starts with 50% in your lowest set and go up to 70-80% of your max in your biggest set
3) Set a fixed timer (10... 20 whatever minutes) and then perform sets of 50-70% of your max pull-ups with a short (1 minute) rest
Incresing intensity
1) Add weight, stick to it until you hit your previous record, you want to pick something that will allow you to perform at least 5/6 reps
2) If you have the option, use a partner, when you are done doing your max pullups let them help assist just enough for you to complete a couple more reps, otherwise use very short rest (5-15 seconds) until you can't do a single pullup, you can superset with resistance band assisted pull-ups

those are pretty much all the known and effective methods to increase your reps.
anyway don't stress about it, kids who go to gymanstics schools spend their first year to learn the basics of 15 pullups and 20 dips

A useful thought to keep in mind is that even though your goal is to increase the maximum number of reps you can do in a single set, your path to achieving that goal doesn't need to be made up solely of sets where you hit your max reps.

What worked for me:

(after warming up):

Set 1:
>max reps

Sets 2 - N:
>max reps then rest 90s
>repeat until I do a set where I cannot hit my max

Sets N+:
>max-1 reps
>rest 5 seconds off the bar
>grab bar again and do another rep to bring total to my max

Using this method you ensure that each 'set' has the same total as your max (or even more). So for you it would look like:

Set 1:
>8 reps

Set 2:
>8 reps

Set 3:
>7 reps
>5 seconds resting with your hands off the bar
>1 rep

Set 4:
>6 reps
>5 seconds resting with your hands off the bar
>2 reps

What you'll find mad about this method is how much you gain back during those 5 second rest periods. Even though 5 seconds ago you had absolutely nothing left to give, after 5 seconds with your hands off the bar you WILL be able to hit those final reps.

Using this method you can force every complete 'set' you do to have a total that matches or exceeds your max reps. My max is 12 and at the very end of my workout I'm doing 8, 4, 3 for a 'total' of 15 reps with two very small 5 second breaks in there.

With this method you'll find is that over the weeks and months, the number of continuous max reps you can do in the first set starts to increase, thus acheiving your goal.

>>76585404
How does one detect overtraining?

>>76584802
nice and simple, seems interesting, not OP but I'll give it a go

>>76584802
I think I might be retarded, but I don't really understand day 2, I'm guessing I do what he says until I reach failure at some point before reaching the target reps/sets.

>>76585139
>so that means the fastest way to improve your numbers is to lose weight
no, I'm not fat.

>>76585404
Ok but how am I overtraining? I don't think I am, I work out mondays, wednesdays and fridays.

>>76585770
it's been oscilating between 68-73 kg since I started working out, right now I'm at 71kg.

>>76586073
At least for calisthenics it's plateauing without progressing from an easy to hard exercise
>>76586545
You're adding too many reps too fast

you just reached the natty limit

>>76584725 (OP)
You need to train grip strength, and rear delts. And make sure youre not only doing vertical pulls but horizontal as well. Australian pull ups are a must to add to your routine, just do sets till failure or weighted.

friendly reminder you should use the "postbody" argument to curate advice from beginner retards that have no idea what they are talking about

>>76584725 (OP)
you should probably go back to 7 reps in the first set until you can clear 7-7-7. There is such a thing as burning yourself too much in the first set and ruining the volume
that being said, progress is the fastest early on, you might need to adjust your expectations a bit.
Have you weighted yourself? If your weight changes...

>>76584725 (OP)
I've never not been able to do ten pull ups. I consider myself out of shape. I don't understand how this could be true unless you're like really fat or something.

>>76587158
100% sure you can't do a single pull up just based on your post.

>>76587158
not the op but at the time i finished high school i couldn't do a single pullup and i was like 100 lbs with stick thin arms

>>76584746
This. Isometric eccentrics helped improve my rep count and is a great finisher at the end of a session.

>>76587420
I bet you're one of thoes people that get really technical about what you consider a "real" pull up and keep moving the goal post so the person you're critiquing is never doing it right. Arms to close, now to far, nipples need to be above the bar.

>>76584725 (OP)
I always had an easy time with pullups since i would always do a few sets of bb rows and or pulldowns/cable rows. Try rear delt biased cable rows and chest supported, lats are easy eith consistency theyre the biggest upper body muscle.

>>76590279
not really, just from dead hang to chest to bar, any grip, don't move your legs, that simple.
people that claim pull ups are easy have never even done a single pull up, they're just retards who think half reps are pull ups, his post (or yours I suspect) had that exact retard energy to it.

>>76584725 (OP)
I'm in the same spot, i've been using assistance bands to get my reps up. Seems to be helping.

>>76584725 (OP)
Buy a weighted vest

Im the same OP. I've done roughly 3 months of pullup training too. On and off

I can do 5 strict pullups first set. Then 2-3 the next set. Then 1 the third set. I fill in the rest of the set to 8 with negatives.

I think its time to remember youre only 3 month in. Muscle building and maintenance as a natty is something you continue doing for the rest of your life for health benefits. KEep doing it for 6 more month and see if youve got any better. Make sure to variate between wide grip, narrow grip, chinups etc. I also think we'd benefit from doing other compound exercises in the gym

>>76584725 (OP)
If you're doing calisthenics you can try inverted rows which is sort of a semi pull-up that will get those muscles stronger.

>>76584725 (OP)
I'm trying to achieve my first one but I'm very anxious about my elbow, I have dainty joints and i feel it's on the verge of tendonitis. Fellow wristlets, do you do prehab for these things?

You stopped progressing because you eat too little food and protein.
Or alternatively, you are gaining fat too fast.

>>76593794
this