I have found that one of the best ways to get good at chin-ups is to do “negative” pull-ups or chin-ups. So basically jump up to the top of the position then lower yourself as slowly as you can. That builds strength fast. You can add weight once you get better.
pull-ups: how to progress after max strength
I’m almost done with my 8 week max strength program. I followed the pull-up program outlined in TftNA and then also did push-ups, hamstring curls & one legged TRX squats for my upper/lower body work. (and then also core of course).
I am not able to do a full pull-up so I used resistance bands. About me: I’m a woman with noodles for arms (although less noodly than two months ago.) My lower body and core strength is pretty good (years of Pilates has helped my core and my legs always seem to be strong). My upper body is definitely my weakest part.
I found I had good results when I did three sessions a week on average for pull-ups (so a sped-up program). The last few weeks I went down to 2x a week because I wasn’t feeling that great (some sort of virus). Today I’m did my 3 sets of 3 pull-ups for my last week of max strength, and I was not doing any better than a few weeks ago. I’m pretty sure I’ve plateaued.
I got to one unassisted chin-up half-way through the program, and thought for sure I’d be at 2 chin-ups by now. (I usually mix chin-up and pull-ups in a set, using the thinnest resistance band I can get away with).
So I am thinking a few things as I’m about to start my ME phase.
How can I keep progressing to a pull-up? Should I build muscle with higher reps for a while, then repeat max strength? Grease the groove with my one chin-up frequently? Or just immediately repeat the max strength program?
I don’t really *need* to do a pull-up as I’m training for general mountaineering (Gannett Peak in July), but I *want* to be able to do a pull-up!
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