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Old 01-21-2013, 05:02 PM   #1
Michael Myers
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Pullups Progression

Hey guys, I'm trying to get better at pullups. My main question is how much rest to take between sets? I can do about 14 strict on my first set, then my second set is progressively weaker depending on how much rest I take (or don't take). If I take some more rest (like 3 minutes) will I still gain muscular endurance? Thanks!
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Old 01-21-2013, 08:17 PM   #2
Eric Montgomery
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Re: Pullups Progression

How many sets are you doing and how often are you doing them? You shouldn't be doing max sets all that often if you care about making regular progress.
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Old 01-22-2013, 09:44 AM   #3
Michael Myers
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Re: Pullups Progression

I'm doing pullups 1-2 times per week for 3-5 sets. What would be optimum as far as sets, reps, frequency and rest to make regular progress?
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Old 01-22-2013, 10:09 AM   #4
Brent Latimer
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Re: Pullups Progression

I don't know about the sets/reps scheme.

Personally I noticed fair improvement by changing my grip frequently (overhand, underhand, mixed). Allowed me to do more pullups and I think working the muscles in a slightly different way developed overall pullup strength faster. Just my experience.
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Old 01-22-2013, 10:22 AM   #5
Brad Allen Jones
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Re: Pullups Progression

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Originally Posted by Michael Myers View Post
I'm doing pullups 1-2 times per week for 3-5 sets. What would be optimum as far as sets, reps, frequency and rest to make regular progress?
What is your max? That will determine how many reps you do.
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Old 01-22-2013, 10:26 AM   #6
Michael Myers
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Re: Pullups Progression

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Originally Posted by Brad Allen Jones View Post
What is your max? That will determine how many reps you do.
Around 14 or 15 strict on the first set when fresh...
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Old 01-22-2013, 10:53 AM   #7
Eric Montgomery
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Re: Pullups Progression

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Around 14 or 15 strict on the first set when fresh...
Then I would recommend some frequency method/grease the groove work with them. Do 7 reps, 4-5 times per day, 3-4 days per week. If you can spread them throughout the day that's preferable, but otherwise just make sure to rest ~2 minutes between sets. Then if you want to do one heavy day per week, do 3-4 sets of 6-10 reps with some added weight, even if it's only 5-10lbs to start with. After a few weeks re-test your max, and bump your work sets up to 50% of that new number.
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Old 01-22-2013, 10:54 AM   #8
Brad Allen Jones
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Re: Pullups Progression

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Around 14 or 15 strict on the first set when fresh...
Then I would say 3-5 sets of 8 or so would do fine, timing doesn't really matter, IMO. After that becomes easy, probably in a couple weeks, do 5 sets of 10 or so, when that becomes easy, do 5 sets of 12.
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Old 01-22-2013, 10:55 AM   #9
Eric Montgomery
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Re: Pullups Progression

I also should have asked what else you're doing training-wise, and if you're trying to accomplish anything other than boosting your pullup numbers.
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Old 01-22-2013, 11:35 AM   #10
Philippe Barraud
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Re: Pullups Progression

Shorter rest 1-2 min put an emphasis on hypertrophy, 3 min and up for strength (preferably weighted since you can already do 14 unweighted)
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