increasing pull-up strength

[zodamaro]

Hi, I have a question regarding increasing my pull-up strength and hope that U guys can help me. I am at the intermediate strength level and one of my main goals is a high 1RM on the pull-up. Right now I am able to do my BW (72 kg)+10 KG for 3 reps. I train three times a week and was wondering how many sets and reps I could do without overtraining. Is 5X5 three times a week possible, like in mehdi's article about increasing your pull-up strength. This seems so much: nobody would subscribe this for bench press, rows, squats, why then is it possible with pull-ups to do such a high volume three times a week? What do you guys think? what would you subscribe to someone who trains three times a week and wants to increase their 1 RM on the pull-up?

[Dada]

Plenty of people do advocate squatting and benching 3x per week. But anyway to get to your actual question, yes you can definitely do pullups 3x per week, even everyday. Read up on Grease the Groove for pullups.... http://talkback.stomp.com.sg/forums/sho ... hp?t=10779

[holvoetn]

Another plug for Grease the Groove adding the remark the key to this method is to NEVER go to failure.
Make sure to stop one or two reps before.

5x5 weighted pull-ups 3 times a week is a no-brainer. Add 2kg or so every session whenever you are able to complete 5x5.

One advice: when using GtG, once in a while you need to include some real resting days where you do nothing at all (at least, no lifting or so).

[bigwhat62]

remember, if you want to get good at a lift you have to do it often. i think you will be able to handle it. make sure to get your food and rest in as well. if for some reason you see negative progress go down to twice a week to allow more recovery.

[ryanflyer05]

Hold on a second, for clarification, are you guys saying that it's okay to do Stronglifts 5x5 (which itself is three times a week) and also do pullups everyday to "grease the groove"? Wouldn't that interfere with pure rest days?

[holvoetn]

Hold on a second, for clarification, are you guys saying that it's okay to do Stronglifts 5x5 (which itself is three times a week) and also do pullups everyday to "grease the groove"? Wouldn't that interfere with pure rest days?

In theory, yes.
Practically it can be done but once in a while you do need some rest (e.g. one day a week) and you should not be doing this for months in a row.

[guru]

Hold on a second, for clarification, are you guys saying that it's okay to do Stronglifts 5x5 (which itself is three times a week) and also do pullups everyday to "grease the groove"? Wouldn't that interfere with pure rest days?

It would interfere if you do them till failure. So just refer to what H said earlier & you should be fine.

Another plug for Grease the Groove adding the remark the key to this method is to NEVER go to failure.
Make sure to stop one or two reps before.

So if you can do 5 pull ups, do only 3 for GTG, but do them often.

HTH.

- Guru

[ryanflyer05]

Awesome guys, thanks for the clarification!

[ryanflyer05]

Okay guys, another question along the same lines. Is it okay to use the "grease the groove" method on other bodyweight exercises (like dips) on off (or "rest") days, or would that be doing too much?

[americanadian]

Sure, but don't let this GTG thing become a whole 'nother exercise day. Keep the list very short and specific.

[ryanflyer05]

Sure, but don't let this GTG thing become a whole 'nother exercise day. Keep the list very short and specific.

Yeah, it's tempting. I'll work on my parallel bar dips and regular pull-ups. Ultimately I want to get to a point where I'm strong enough at these two great exercises that I can handle additional loads.

[ryanflyer05]

Sure, but don't let this GTG thing become a whole 'nother exercise day. Keep the list very short and specific.

Yeah, it's tempting. I'll work on my parallel bar dips and regular pull-ups. Ultimately I want to get to a point where I'm strong enough at these two great exercises that I can handle additional loads.

edit: What I've been doing is about 12-15 sets of doubles and triples per day for pull-ups. I'd like to do the same for dips. Is that too much?

[tenkev]

I've been "greasing the groove" since I was 13 years old. And boy are my palms hairy.

[americanadian]

Nah, doubles and triples should be OK, really- how hard is it to pull-up three times? Just make sure that you occassionally get a real day off and slow down if it begins to have a negative effect on the main routine. Pull-ups and dips can affect bench and OHP directly and the workout as a whole indirectly.

[americanadian]

By the way, tenkev, that had me nearly pissing my tiny shorts.