Chins/pull-up progress

[iCookie]

I use bands for chins/pull-ups because I'm to weak to lift myself.

I can manage 2x4 chins, then last set I manage 1x3 only.

On pull-ups I can't even get my chin past the bar. Even with bands. I manage to lift myself to about eye-height in front of the bar with 1x5 and then 2x3 on the last two sets.

I have been stuck like this for two workouts. I havent progressed a single rep.

But I notice my body weight has gone up during the two weeks. I now weight 3kg more, but I manage the same amount of reps. Does this mean I'm getting stronger at chins/pull-ups? I feel like I'm stuck...

[holvoetn]

Try negatives.
Jump up or stand on a bench, then lower yourself really slow.
Repeat until failure in the already known 3xF scheme.

If your BW has gone up and your reps have stayed the same, you did get stronger, yes !

[iCookie]

Hm, nice, maybe I'll try that. Should I do it on my off days?

Also, I heard some people talk about 'greasing the groove' so that everytime you come into your room, you do maybe 2-3 reps of pull-ups/chin-ups...Then during a day maybe you'll get down 15-20 reps...

But they did this every day. I'm not sure if this is okay thinking about restoration etc....

[holvoetn]

Whenever, on or off days.

What is important about Grease the groove is NOT going to failure. Otherwise recovery will be compromised.
Keep 1 or 2 reps in the tank and go for as much sets as you like.
First using bands or negatives, later on full ROM finishing with bands to get the volume. Eventually it will be all you.
After each month make sure to keep full rest for some days (= no pulling movements).

You should see some improvements already after some weeks.

[iCookie]

Alright, how should I do this...I can not do a single pull-up or chin-up.

Should I grease the groove with lots of negatives first? Also, how many sets per day?

[iCookie]

I found some resistance bands....

I can do 3-pull ups (max) and 5-chin ups (max) with the bands.

How many reps/sets should I do per day to grease the groove? Should I also grease the groove on my workout days? Or only on the off days?

[holvoetn]

As many sets as you can, never going to failure.
If it's only 3 sets, so be it.
If you can do 10, even better.

On the workout days, save it for the SL session.

[iCookie]

Alright thanks. I'll try to do 5-6 sets a day.

On workout days, I should do 3xF as normal, right, and hit failure?

Also, should I 'grease the groove' on chin-ups also? Or will greasing the pull-ups automaticly increase chin-up strength?

[holvoetn]

On workout days, I should do 3xF as normal, right, and hit failure?

Preferably not or you'll jeopardize recovery.

Also, should I 'grease the groove' on chin-ups also? Or will greasing the pull-ups automaticly increase chin-up strength?

It will largely transfer but the same method can be used safely.

[iCookie]

But I won't 'grease the groove' on workout days...only do the 3xF

Will that destroy my recovery?

[iCookie]

bump

[holvoetn]

But I won't 'grease the groove' on workout days...only do the 3xF

Will that destroy my recovery?

Always better not to go to failure when you do grease the groove on all other days.

[iCookie]

Alright, then I've got a plan...Thanks