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Steve Kaspar
05-23-2009, 04:43 PM
is it possible to never be able to get past your max reps? (pullups)? my pr for deadhang pullups is 28. been that way a year now.
a few times a year, for a few month blocks, i'll hit the pullup training pretty hard, with either gtg, or weighted pullups, or sets of as many as i can with short rests, or 5-6 sets a day with almost max reps, etc.., but i still get stuck at 28..
could it be that thats all the stronger i am? and will get?
in previous posts, i mentioned i do pullups 1-2 days a week. when i go for a pr a few months down the road, i go to 2-3 days a week training.

plenty training/ not enough?

gtg maybe monday.
thursday, maybe weighted pullups .sets of 4-5 with as much weight as i can.
then maybe a few sets a few days later..
too much training or not enough??
just a personal test..
thanks
steve kaspar

Júlíus G. Magnússon
05-23-2009, 05:09 PM
Why do you want more than 28 deadhangs?

I think 28 deadhang pull-ups is a very respectable number. Maybe your time would be better spent working on something else?

Steve Kaspar
05-23-2009, 06:55 PM
julius
thanks for the kind words on your comment..
i did work on other things, not its time to work on this personal thing. then it'll be pushups, then dips etc...
use to run, so i worked on that a ton, then played ice hockey, worked on that a ton, currently i cycle, working on that a ton, and the strength pr stuff, i always try to work a ton on and improve on. just wondering if this is the strongest i am. is there a max, on ones strength, no matter how you try to improve it?
thanks
steve kaspar

Patrick Donnelly
05-23-2009, 07:13 PM
There's definitely diminishing returns for all things exercise related, whether it's strength (like weighted pull-ups), muscular endurance (like bodyweight pull-ups), or cardiovascular endurance (like marathoning). As an example, it's really easy to go from a 100lb deadlift to a 200lb one, but it's near impossible to go from 700lbs to 800lbs. Each is just a 100lb increase, and in the first it's actually a 100% increase whereas in the second it's "merely" a 14% increase, but since one is so much closer to your absolute maximum, it's going to take a load of work to get there.

I doubt 28 is really your absolute potential maximum though. It's a damn high number, but you could get many more reps... Each additional one will just be several times harder than the last.

Júlíus G. Magnússon
05-23-2009, 10:22 PM
julius
thanks for the kind words on your comment..
i did work on other things, not its time to work on this personal thing. then it'll be pushups, then dips etc...
use to run, so i worked on that a ton, then played ice hockey, worked on that a ton, currently i cycle, working on that a ton, and the strength pr stuff, i always try to work a ton on and improve on. just wondering if this is the strongest i am. is there a max, on ones strength, no matter how you try to improve it?
thanks
steve kaspar
You're confusing strength with strength endurance. Doing a bodyweight weighted pull-up is a feat of strength. Doing a one-arm pull-up is a feat of strength. - Doing 28 deadhangs (or more) is a feat of muscular endurance.

In order for us to be able to help you, though, we'll need to know what exactly you've been doing up until now.

Steve Kaspar
05-24-2009, 05:43 AM
julius, hers your reply to me...

You're confusing strength with strength endurance. Doing a bodyweight weighted pull-up is a feat of strength. Doing a one-arm pull-up is a feat of strength. - Doing 28 deadhangs (or more) is a feat of muscular endurance.

In order for us to be able to help you, though, we'll need to know what exactly you've been doing up until now.



julius, heres my pullup training schedule...mondays i do the GTG. sets of 15-18 thru the day. normally 8 sets..
fridays i do weighted pullups. 25# for 8 reps. 35# for 6 reps 45 # for 3 reps. 45# for 3 reps. 60# 1 rep. 60# 1 rep. 60# 1 rep.
thats my usual pullup training for the week.
now, if i decide to try and set a pr, say july 1st, i do the same, but maybe add wednesday on, doing a few( 2-3) sets of 18-19.
just a challenge for myself.
last year, and like i normally still do, i do pushups 1 day a week. then i read they had a national 20 minute pushup challenge in the month of june.
so i increased my pushup training from 1 day a week to 2 days a week. i got 451 in 20 minutes.. one friend told me great job on the pushups. another friend told me i could have got more if i trained more than 2 days a week.
where's the recovery when you go at it more than a few days a week for that muscle part?
so, weather its pushups or pullups, thats how i train. 1-2-3 days a week. per a lot of guys on the board, i'm a stick, @ 6' 145#..... been this way since i weigehed in freshman year in high school in 1970. plus, gaining 20# i dont think will make me do more pushups or pullups.
anyway, thanks for anymore tips.
it be nice to get 30 pullups.
why 30?, why not .its a challenge. why do i still race bikes at the pro 1-2 level, cause its a challenge. whay do the top guys in crossfit compete at xfit games, cause its a challenge.
i had some guys ask me why worry about a pr , 28 is plenty. well, its a challenge to work out hard and achieve your goal.
thanks again
steve kaspar

Garrett Smith
05-24-2009, 05:51 AM
My short suggestion would be to start adding some harder pullup variations in sets of 5 to your workout schedule (and then drop some normal pullup sets). See Coach Sommer's book for the progressions.

George Mounce
05-24-2009, 07:27 AM
Still at 145.....more muscle, more muscle. Didn't we have this conversation like...6 months ago?

Steve Kaspar
05-24-2009, 10:03 AM
yes we did george, and i remember me telling you its kinda hard to train my
balls off on the bike burning thousands of calories, and gain weight. not every good athlete has to be huge. remember mark spitz? he was 6' 161# and won 7 gold medals... not huge by most of the weight and muscle guys, but one hell of a "stick" athlete..
all i'm asking for is a few pointers on pullups. not to be made fun of cause i'm not a big muscle guy.. and if you remember, i said my main goal is cycling, but i do challenge myself on a few exercises..
steve kaspar

Dave Van Skike
05-24-2009, 10:14 AM
Still at 145.....more muscle, more muscle. Didn't we have this conversation like...6 months ago?

George, He's a cyclist, a fairly good one at that. 6' 145# is pretty supportive of that goal, especially if he's a climber.

George Mounce
05-24-2009, 10:52 AM
George, He's a cyclist, a fairly good one at that. 6' 145# is pretty supportive of that goal, especially if he's a climber.

Which doesn't agree with a goal of a bunch of pull-ups. Welcome to trying to be good at everything (i.e. you said you wanted to do a bunch of things) rather than sticking at being good at one thing.

Steve, I'm not making fun of you man. You need to stick to one goal. The best cyclists in the world can't do many pull-ups because they are built to cycle. 28 is a lot for you. I'd stick to being happy with what you have. Theoretically the better you cycle the worse you should become at pull-ups.

Dave Van Skike
05-24-2009, 11:13 AM
Which doesn't agree with a goal of a bunch of pull-ups. Welcome to trying to be good at everything (i.e. you said you wanted to do a bunch of things) rather than sticking at being good at one thing.

Steve, I'm not making fun of you man. You need to stick to one goal. The best cyclists in the world can't do many pull-ups because they are built to cycle. 28 is a lot for you. I'd stick to being happy with what you have. Theoretically the better you cycle the worse you should become at pull-ups.

you really think this is excessive? He's racing at a high level and then has one or two pet moves he's like to work on. I've met plenty of national caliber cyclists who rock climb, this goal is really a paired back version of that type of cross training. I say NBD, go for it...

Kevin Perry
05-24-2009, 01:13 PM
Stick with harder variations like was said above, maybe mix and match, or do some pullups for time type stuff on the min each min etc.

Nothing wrong with wanting more pullups.

Júlíus G. Magnússon
05-24-2009, 02:32 PM
I don't see any kind of progression in your training, Steve. You just posted fixed reps and weights. Obviously you will only advance so far without any kind of progression in your training.

Thomas Bailly
05-25-2009, 12:11 AM
Maybe instead of doing 28 straight, do 20, hang on the bar to take a breather and see if you can knock out another 10 or more after that rest. I'm assuming that you do the 28 straight through with no bar rest time. It still counts.
Or else , since muscular endurance is what you are training and what is useful to you train more reps with lighter weights, Say sets of 15 to 20 with 15 lbs.