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Pull Ups - Progress Stalled - Workout Gurus Needed (1 Viewer)

SIDA!

SIDA!

Footballguy
A family member (21 years old) has been having a hard time progressing with their pull ups.

He has been working out with a dude who is ripped and fairly knowledgeable (I guess) when it comes to working out. Not sure how much of it is bro science or what not.

Anyway, the family member says that he has been working out with this guy for several months and that he isn't seeing much gain with the number of pull ups he can do. He also says that he is seldom sore the next day after working out.

He assured me that he is pushing weight, but it is like his body is abnormal in how it responds to his workouts.

I am not a gym guy whatsoever, and can only take what he says at face value.

Any ideas as to what might be the issue or what he should do to get his reps up?

FWIW, he is only hitting 8-9 reps. He has been working hard for the last 4-5 months and feels like he has only gained one rep in the process. So he is pretty frustrated.

 
I consider myself pretty knowledgeable as i could only do about 6 when i first started about a year ago i can easily bang out over 20 now. For me working out my back is my favorite. When i first started just keep trying to push yourself to do 1 more and make sure your form is good. So say he is doing 5 sets of 7 on Monday make sure he rest working out back at least 2 days then do 5 sets of 8 reps and so on. Also bent over rows and lat pull downs and pull ins are great. With pull downs use a normal bar and put a weight on that you can hit 8-10 reps and do the same thing as the pull ups. you always want to keep making progress and make sure you are pushing yourself. With seated pull ins i suggest going for the same reps with 2 hands but go for 12-15 with 1 hand. MAKE SURE THE FORM IS NEAR PERFECT for all of these. If you just put on heavy weight and throw your body around you are just wasting you time and asking to hurt yourself.

btw im 22 now started when i was 20. I'm not heavy either and was always fit from high school sports so i was never over weight so jumping into lifting wasn't that hard. i started at 5'10 155 I'm 170 now and lean

 
Last edited by a moderator:
flapgreen said:
Why does he care how many pull ups he can do? So many other better exercises
Click to expand...
He is in the military and trying to bump up his score on the physical tests that they do as part of assessments for promotions and what not. One third of this particular test is pull ups.

 
Last edited by a moderator:
James Daulton said:
Is his goal just to improve pull ups or does he want to improve his overall physique or get stronger or both?
Click to expand...
Improving overall physique would be welcome but secondary to pull up improvement at this point in time. See post above this one.

 
There really isn't a secret... If he's maxing reps multiple times a week he would see results... Is he a heavy guy?

 
SIDA! said:
flapgreen said:
Why does he care how many pull ups he can do? So many other better exercises
Click to expand...
He is in the military and trying to bump up his score on the physical tests that they do as part of assessments for promotions and what not. One third of this particular test is pull ups.
Click to expand...
If its just for the assessment and not for the looks of lats bulging out then Lat pull downs, bent over rows and wide grip pull ups are your best bet to be able to do more pull-ups. If he is struggling go by and industrial rubber band. Like this one in this video. This guy knows what he's talking about but seems like a clown. https://www.youtube.com/watch?v=kIWRXow-kqU

 
Eh. Can't help you. Do a ton of pull ups is usually detrimental to the shoulders. Hate that they still use those in the military.

 
Pull ups are one of those things that if he wants to improve, he should do them throughout the day. He should put a bar somewhere he sees everyday and every time he passes it, do pull ups to failure. Several times a day.

 
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