ExerciseAt what point do pull-ups lose effectiveness??

OzSport
Posts: 476
Joined: Wed Aug 21, 2019 5:08 am

Re: At what point do pull-ups lose effectiveness??

Post by OzSport »

walkersimonis wrote: Mon Jul 27, 2020 2:24 am I have to replace my pulldowns with pull-ups. So if I’m doing 3 sets of 8 wide grip, i can do the first set without breaks. Second set, can’t pull myself up as high The last 5-8 reps. Then 3rd set I need a full break halfway through.

What would be the best way to incorporate my pull-ups now while getting the same gains as pulldowns?

When do I add weight? Rep range? Don’t want to hurt myself by pushing too hard, so just wondering what’s the best way.
I'm still working on doing just one pull-up, haha!, so good on you for being able to do a whole set!

I'm not a trainer so can't offer any advice, but I found these interesting articles that talk about pull-ups which may help:
https://www.menshealth.com/fitness/a275 ... ups-guide/
https://stronglifts.com/pullups/#gref
https://www.nerdfitness.com/blog/do-a-pull-up/


NewLifeScience
Posts: 686
Joined: Thu Aug 22, 2019 4:17 pm

Re: At what point do pull-ups lose effectiveness??

Post by NewLifeScience »

walkersimonis wrote: Mon Jul 27, 2020 2:24 am I have to replace my pulldowns with pull-ups. So if I’m doing 3 sets of 8 wide grip, i can do the first set without breaks. Second set, can’t pull myself up as high The last 5-8 reps. Then 3rd set I need a full break halfway through.

What would be the best way to incorporate my pull-ups now while getting the same gains as pulldowns?

When do I add weight? Rep range? Don’t want to hurt myself by pushing too hard, so just wondering what’s the best way.
Oh boy, has it been a while for me.. but i would say you are close to mastering the 3 sets, although not quite since you need to break.

Why not add weight in your second set only (5 pounds) then work towards doing the first and second, then all three.

I think a good intermediate step is to do 10-8-6 of your current sets, for one week (3-4 workouts), and if you are not taking a break day in between, you might want to consider it to let your muscles grow.

The other approach is to totally own the level you are at.

Are you able to hold for 2-5 seconds for each rep?
Some people do a squeeze to target both the bicep, shoulder and lat muscles. If you are not holding for a least a second, then i would start there... (one-one-thousand), and slowly get yourself up to 4-6 seconds. The gains from holding and squeezing as well as resting at least a day in between are pretty substantial.
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