Pull-up Improvements

[jonoevansla]

Though I'd share this with you as it seems to have worked well for me:-

I've always done pull-ups as my main back excercise, and tend to do several sets with various grips (althogh predominantly wide overhand grip). Until recently my max was 11. However over the last few months I've been varying my workout by tying a 10Kg weight to my belt (for about 3 sets of 6 reps) and have also used a 20kg weight and performed a couple of sets of negative reps (about 4-5). Had a week off pull-ups, and upon starting back managed to bang out 14 reps (just bodyweight) - 3 reps up on my previous best.

A bit of variety and rest works wonders!!!

[Dioufy]

My best is 9.

So doing negatives with 20kg weights will help?

[jonoevansla]

Seems to have worked for me - I performed the negatives really slowly. I think the key is to mix-up the approach using different techniques. Try varying rest periods between sets also. I'm not sure I would recommend doing negatives too often, but they are effective in adding variation to the workout which in theory should help improvement.

I found I was throwing myself much higher above the bar, after removing the weight.

[Scrap]

Try it with a Woodyband, tied to the waist and anchored to the Floor. Better for the Bio mechanics.

[jonoevansla]

Try it with a Woodyband, tied to the waist and anchored to the Floor. Better for the Bio mechanics.

Will do - thanks.

[Deserter]

I've always rated the Recon Ron programme, though Armstrong has its adherents as well. Weighted pull-ups definitely helped me in the past.

[mark a h]

My best is 9.

So doing negatives with 20kg weights will help?

YES it will.
However the rep range of 6 as the OP uses is within the muscle building range.
Do you really want to build muscle?
If your not looking to add muscle i would stop at 4 reps.
If your trying to gain strength whilst keeping muscle gains low (as most boxers do)
then if i was you id do the following-
3sets of no more than 4reps. start with 10kg and use progressive resistance method.
i.e once you achieve 3x4 then you add more weight but never increase more than 10%.
Negatives are a useful way of increasing strength. but for now if i was you id stick to the above. Oh and always warm up 1st especially the rotator cuffs. Do at least 2 rotator cuff exc before you start pull ups and then do 2 warm up sets, i prefer to use the lat pulldown 1st for this with about 30kg on. Ive strength trained with a few pro boxers and im a stickler about them warming there rotator cuffs properly 1st. YOU have an accident there and you could be out the game for good.

[Poncey]

I love pull ups as it's essential for me and Eddie competing to have strong backs. I personally do non-weighted wide-grip to failure as I prefer to hold at the top and then close grip failure to finish off per set.

I'll be using gi grips soon so improve my grip strength at the same time.