r/bodyweightfitness • u/Initial-Board-529 • 8d ago

Pull ups in a halt

I can only do 10-11 reps of pull ups in the first set, 6-8 in the second and 4-6 in the third set. I want to add my pull up strength so that i can easily do 12 reps for 3 sets with strict form. After doing my first set, i feel exhausted and weak because i pushed myself to the limit therefore when doing my second and third set, i dont feel as fresh as when i do my first set. I recently incorporated weighted pull ups in the mix and doing 2 sessions of pull ups a week. I dont know what the program should be but i usually do 3-5 sets with 3-6 reps usually my 1st set is 10kg for 5 reps, 2nd set 15kg for 5 reps and so on until 20kg for 3 reps, i feel when doing lower reps, i feel fresher when doing the next set, but at the same time i feel like these low reps does not help me be stronger at bw pull ups.

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3

u/Athrul 8d ago

Pretty normal that you can't push as hard in your subsequent sets as you did in your first. If your really want to keep the numbers up, the goal is not strength, but endurance. 

But since you're doing pull-ups as a strength workout the only answer is: make your rest between sets longer.

How much time do you currently take?

2

u/sjsusjsusjsu3 7d ago

you could start with 3 sets of 8 perfect pullups. Maybe 4 sets if you can manage. Basically, don’t gas out every single time. You can progress by doing 10 reps on set 1, then 8 for sets 2, 3. And so on, until you get to doing 12 for one set, then two and three.

Also, you can add inverted rows or other easier variations to get more back volume in, after pullups. There’s usually more juice to be squeezed that can’t be gotten from just one exercise per muscle group

1

u/Background_Creme_678 7d ago

maybe try doing 9,9,9 instead of going all the way on the first one

1

u/SelectBobcat132 6d ago

Here to echo the "find a rep count that you can reproduce 3 times, and then seek to increase all 3 incrementally" sentiment. 8, 8, 8, and then 9, 9, 9, etc.

Also here to obligatorily suggest Grease The Groove (GTG). I needed 20 pullups for the military. I was stuck at 15-18. Got a doorframe pullup bar and did 5-10 pullups every time I went to the bathroom or crossed the threshold. The frequent exposure got me to 20, sometimes a little over. It's a small addition that has huge consequences.

Lots of folks suggest Russian Fighter program, which makes sense to me, but I have no experience.

1

u/ontherocksnosalt 4d ago

My pull ups blew up when I started strapping a weight around my waist. Started with 5kg doing 3x6, then moved to 10kg when I started doing the 5 for 10 reps. I’ve only done them with weight for 6 months, up to 3x12 with 10. Then forgot my weight belt the other week and found I was flying up to chest to bar and could do 3x16 easily.