How to increase your pull-up reps (once you can do 5+ pull-ups)
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- Опубликовано: 30 июн 2024
- Sound on for this one 📣
Are you having trouble increasing your pull-up count now that you’ve hit 5+ reps? In that situation, I like to program 1 heavy pull day and 1 light pull day into your weekly routine.
On your heavy day, that could look like performing 4-6 reps for 3-5 sets of a challenging pull-up variation such as weighted pull-ups, pause pull-ups, wide pull-ups..etc. It could even look like using bands to help you with wide pull-ups - as long as it’s challenging for those 4-6 reps, then you’re all set!
On your light day, perform 8-12 reps for 3-4 sets of an easier pull-up variation. One of my favourite ways to do this is to start your set with bodyweight reps and add bands as needed to finish. (Feet assisted pull-ups are an option as well). Keep track of how many bodyweight reps and what size bands you use each session so you know you’re improving week to week.
Stick with this routine for 6-8 weeks.
Of course, you’ll need to add on additional pulling exercises and accessory work to build out a complete pull day routine.
If you need help with programming, check out my calisthenics programs at summerfunfitness.com
I hope this helps! Thank you for being here.
PS. This is not the ONLY way to increase your pull-up reps. It’s just one option.
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Are you having trouble increasing your pull-up count now that you’ve hit 5+ reps? In that situation, I like to program 1 heavy pull day and 1 light pull day into your weekly routine.
On your heavy day, that could look like performing 4-6 reps for 3-5 sets of a challenging pull-up variation such as weighted pull-ups, pause pull-ups, wide pull-ups..etc. It could even look like using bands to help you with wide pull-ups - as long as it’s challenging for those 4-6 reps, then you’re all set!
On your light day, perform 8-12 reps for 3-4 sets of an easier pull-up variation. One of my favourite ways to do this is to start your set with bodyweight reps and add bands as needed to finish. (Feet assisted pull-ups are an option as well). Keep track of how many bodyweight reps and what size bands you use each session so you know you’re improving week to week.
Stick with this routine for 6-8 weeks.
Of course, you’ll need to add on additional pulling exercises and accessory work to build out a complete pull day routine.
If you need help with programming, check out my calisthenics programs at summerfunfitness.com
I hope this helps! Thank you for being here.
PS. This is not the ONLY way to increase your pull-up reps. It’s just one option.
Love u
when are you gonna give us your stats ? height weight
I am having trouble starting pullups, even though I am quite muscular. Please help.
Also you are more muscular than me, keep it up ma'am
@@indianlibertarian6925 use rubber assistance bands. Focus on getting up and letting yourself down slowly
Forget the pull ups, I wish I had a garden like this
That's no garden, is a jungle 😅
Great advice. Every singly fitness influencer only makes videos for beginners its really helpful to see intermediate advice. Ive been stuck at 9 pull ups for like 2 years it seems
I used to stuck at 5-7 reps than after 6-7 months I started doing 9-10 reps for a year or more I stuck at that than after constantly struggling I reached 14-15 reps but recently something helped me allot now I can do 21 reps and it's going to keep on increasing from now on. If I knew this technique before I wouldn't have wasted so much time.
No, not nearly “every single one.”
@@ericmalitz hmm what do you mean?
Oh my word saaaame. But I'm also so bored of pull ups now 😅. I need to be more disciplined
Do this:
Day 1 add drop sets. Start with weight til failure.
Then go no weight to failure.
Then bands to failure.
All in one set.
4-5 sets like this.
Day 2 rest.
Day 3 No weight to failure.
At failure, at the bottom, do a long length partial. This is where you just do the first part of the pullup. Do a few til you cannot budge.
4-5 sets
Day 4 rest.
Day 5 do laddering. Watch FitnessFAQs for details.
Do this routine for 6 weeks and let me know how it goes!
Also, consider greasing the groove (again check FitnessFAQs).
And do some super wide grips. They'll cook your lats.
Your fitness levels are amazing
You look so amazing performing your pull up blessings queen
THE VERY FACT THAT THIS WOMAN IS KEEN
ON BUILDING HER STRENGTH, VOLUME,
AND IMPROVING HER FORM IN REGARD TO
THIS EXERCISE....
IS REFRESHING.
I'm PROUD OF HER FOR PUSHING HERSELF.
YOU'RE DOING A GREAT JOB Ms.
KEEP UP THE GOOD WORK.
♠️THE VANITY ADDICT♠️
Thank you for the new challenge. Bless you.
I was so excited, looking to see where I can get this pullup bar setup that I almost forgot to like and comment 😊
Here's the link: joinfitapp.com/r/summer
I also have a full review of it on my channel :)
@@Summerfunfitness
Awesome! I've been doing this for a while and gotten great results from it
You re actually impressive, good job 🙏🏼
Beauty and strength, strong hands and perfect physique and perfect body muscle, powerful 👍
Thank you so much for the tips! I often hit around 4-5 reps and hit a wall in my training!
Amazing ❤
Legit pull-up platform!! Awesome awesome home gym dip and pull-up bars!!
👏🌞😃🌞👏
Love❤
Sis I just bought that Fit home gym and it got delivered last weekend. It’s literally one of my favorite things in the world right now.👏
Very Awesome Lady,A Person Can Learn From You
Good work
Your no1 great ❤ good strength
Wow very impressive
Strooonnggg 💪🏼
Well done
Thanks Mam ❤❤
I am fan of u from india
Hi, name of that set up please ??
great symmetry
Parabéns Mulher de força e coragem,muito bom🥰.
Very nice
❤❤❤❤❤❤
Suggestion: add caption because viewer also from India ❤
I’m here to hear her saying thank you for being here lol
She just pulled me in
Wow!..💪
Dude she is RIPPPPPED! 😳
Dam making me feel weak😮
How can I get that elastic? (i mean, I go to the store and ask for...?)
who makes that pullup rack?
Or you can try like Eggs and Sven. Low/med/high reps in a single workout. I'm definitely seeing the improvement in all rep ranges.
Jokes on you i get tired after one rep 😅😢
should i do the same but with more reps if I am at like 25 pull ups?
❤❤❤
How many pull-ups can you do?
Would super slow lowers (holding 10 sec at 1/4 the way down and 5 seconds at 3/4 the way down) be a good light day incorporation for these reps?
I really like slow lowers and think they have benefited me but I don't know if I would classify them for the shorter rep heàvy days or lighter days.
Do at least 1 session per weak with intervals of 15/20 or 30 secs with very low reps of 1-3, do that for +20 min. That's how build a solid foundation. 💪 much better for metabolism, muscle endurance.
How to do at list one?
Hermosa tus consejos siempre son bienvenidos, están mucho muy explicados , y mas porq vienen de ti , y tu pues eres una auténtica muñequita hermosa
You give better advice than some men on this platform
Your thumbs are also on top of the bar as mine. Everyone tells me to put them below it for a better grip. Do you think it is on any importance for PullUps?
If the bar is thick, I put my thumbs over it; if it's skinny, I'll put my thumbs under. It doesn't seem to affect my performance at all. For a beginner, a skinnier bar and thumb under may be easier.
💪
Hi dear Lady please send mea spinal pain recipe I am sick of working in the Garag end i have severe pain please help me the pain is right in my armor butt help me as much as you can ,thank you .
Sorry, but I am not qualified to help with severe pain. I'd recommend seeing a medical professional in your local area.
Thank you first of all yes that is Right but there are no experts in this country where I am and they told me that it is improved by sports as an alternative ,thank you
❤🌹😘
i just have a quick question.. why are holding the bar with your thumbs over the bar? just curious
Because I have little hands and it’s more comfortable to have my thumb overtop on thicker bars. If it was a super skinny bar then I’d wrap my thumb. I don’t find either one makes a difference in my performance so I just do what’s comfortable.
I agree.
Молодец красавица
So beauty!!!
Where are you from mam
Could you pls share a link for the pull up bars?
joinfitapp.com/r/summer
@@Summerfunfitness Thanks for sharing the info. We follow you and use your workouts at home. You are amazing!
❤🎉
I’ll try and comeback in 6 weeks
The look you gave at the beginning is quite interesting. 🥴
Funny I intuitively did this, did a weighted pull ups day and a max effort day and my reps and the amount I can lift for 5 reps has increased
Sigh. I am having trouble getting my pull up count to ONE.
Οk I'm doing dishes today
So lovely and strong. Look at her bang those things OUT. Helps me believe in a Creator; she CAN'T be an accident. Look at all that strength and beauty working together perfectly, like a machine...only much better. Too bad she has to get older.
Why thumbs over grip?
Because it's more comfortable on a thicker bar
@@Summerfunfitness will try thanks. Theoretically it should be harder to engage lats and scapular. I have a thick bar on my rack and find that my grip slips with regular thumb-under. Thanks
Hello Grace....
💪🏽💪🔥🌿🏅🏆👍🏽🌹👍
20 years ago I could do over 20 easy
Now I can do 3 😢
Why thumbs over the bar? I used to grip that way but switched to under as it helped my grip feel stronger
Mam I am from India your body is awesome 👍👍
Just need to lose 50 lbs and Anyone can increase their pull ups 😅
Man forget this influencers bs, like something magical is going to happen in 6-8 weeks. It takes time and consistency to build up the endurance and strenght, not to mention you gonna loose weight(fat) to be able to increase your count . You think 1 or 2 pounds less weight is gonna make difference, fuck no. Just be consistent, that’s all there is too it and dont eat junk food!
I say 6-8 weeks because to see results, you need to commit for some time in order to see progress. At the end of your chosen time block, take a moment to reassess your goals and look back on your progress to see what did and didn't work. This is generally done during a deload week, giving you time to recover and plan out your next training block.
I am 15 lbs heavier than when I did my first pull-up and can do far more reps now than when I weighed less. It isn't always about weight loss.
@@Summerfunfitness it takes months and years to build muscle mass, not weeks(naturally).
Very nice