Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
Old 12-30-2009, 09:21 PM   #1
Patrick McIntosh
New Member
 
Join Date: Nov 2007
Posts: 45
Default I suck at curl/pull-ups

I'm 6', 205lbs, lean. On a really good day I can do 13 curl-ups or 12 pull-ups.

2 years ago I worked out hard and fairly smart. I did and still do curl-ups 90% of the time because I like utilizing my biceps. At that time I would do something like 5x5, 6x6, 4x8, or less volume with weight. I only did the exercise twice a week - MAYBE 3 times.

I'm working out again and I'm still maxed at 13 curl/12 pull. At the moment, per week I do something like this:

A. 1st day: 3xFailure curls
3rd day: 3x10 or 3x15 inverted body rows

or:

B. 1st day: something a bit below max that doesn't exhaust me like 10 then 9,8,7,6,5,4,3,2,1
3rd day: 3x10 or 3x15 inverted body rows

So basically now I'm mixing up working to failure and what I believe is called hypertrophy. Should I stick with this and see where it gets me? Am I right in using inverted rows for lighter days? What sort of work could I be doing to compliment a curl/pull-up? Dips, HSPU, push-ups, and inverted rows basically make up the rest of my upper body push/pull workout. My sister told me my dad used to do 20 pull-ups along with 1 arm pull-ups when he was in the Marine Corp., and, having his genetics, I think it's ridiculous I can't even pull off 15 reps.

p.s., I'm doing dead hang curl/pull-ups. And I got one of those all in one dip/pull-up stations so I can't kip.
Patrick McIntosh is offline   Reply With Quote
Old 12-30-2009, 10:20 PM   #2
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

There's very little difference in activation of biceps in chins vs pulls. It's pretty much what you're used to that you do the best with.

Since the biceps is a bit short (slightly) in chinups it makes it a bit easier through the first ~90 deg of ROM which makes it feel easier, but that's just because in pullups you're getting a little more brachialis involvement. Both are elbow flexors so no big difference honestly.

If you're looking to up the numbers I would alternative endurance days (X sets to failure, pyramids, ladders, etc) with max effort 3-5 reps of ~3 sets weighted pullups.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 12-31-2009, 06:47 AM   #3
Patrick McIntosh
New Member
 
Join Date: Nov 2007
Posts: 45
Default

Should I be working to failure or using weight more than once a week?
Patrick McIntosh is offline   Reply With Quote
Old 12-31-2009, 08:07 AM   #4
Mike ODonnell
Senior Member
 
Mike ODonnell's Avatar
 
Join Date: Nov 2006
Posts: 3,596
Default

Quote:
Originally Posted by Patrick McIntosh View Post
Should I be working to failure or using weight more than once a week?
What is your real goal here? To get better at pullups? If so, stay away from failure...and up the frequency. Look up "Grease the Groove" as that will help get your numbers up.
__________________
Fitness Spotlight
The IF Life
Mike ODonnell is offline   Reply With Quote
Old 12-31-2009, 08:49 AM   #5
Craig Brown
Member
 
Join Date: Jan 2008
Posts: 220
Default

What MOD said. Either grease the groove or straight up density training, WELL below failure will get you there.
Craig Brown is offline   Reply With Quote
Old 12-31-2009, 08:55 AM   #6
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Yeah,w hat I meant was near failure if you want to do it that way.

I advocate GTG as well.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 12-31-2009, 11:24 AM   #7
Patrick McIntosh
New Member
 
Join Date: Nov 2007
Posts: 45
Default

I want to be able to perform 20 dead hang pull-ups. Thanks, I'll check GTG out.
Patrick McIntosh is offline   Reply With Quote
Old 01-02-2010, 09:38 PM   #8
Patrick McIntosh
New Member
 
Join Date: Nov 2007
Posts: 45
Default

I looked up GTG a bit but I don't understand how many sets I should be working, and how many days a week I should performing the exercise. I think I share a common problem with a lot of people where I want to incorporate too many exercises into my workout so I'm a bit concerned about over training.

I realize this not in line with GTG, but I'm curious how something like this may work:

Day 1 - heavy
Curl-up 5 x well below failure

Day 2 - moderate
upright rows (upside down on my bar) 5 x near failure

Day 3 - light
inverted body rows (underneath my bar, feet propped on ladder) 5 x failure

Day 4 - rest

This would allow for well rounded pulling strength, and I would think each exercise would compliment the other, therefore upping my curl-up rep max.
Patrick McIntosh is offline   Reply With Quote
Old 01-02-2010, 11:25 PM   #9
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

GTG is basically many sets of submaximal exercise throughout the day. Generally about 50-70% of max.. can be done anywhere from 4-12 sets per day or whatever works.

Uhhh... I'm not sure what to make of your routine. It's good to have all planes of movement, but you're not going to progress well on certain stuff if you do that.

I would generally put 2 different types of pulling exercise into a single workout.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 01-02-2010, 11:31 PM   #10
Blair Lowe
Senior Member
 
Join Date: Jun 2007
Posts: 591
Default

Look into the Armstrong or Ranger Recon Pullup program. If your programming doesn't fit either of those, then do GTG PU.

Use 50% of your max for 5-10 sets a day.

According to this http://www.leatherneck.com/forums/sh...94&postcount=2 you might want to do 100 pullups throughout the day.

10x10 isn't gonna happen by 15x7 or 20x5 sound maybe doable.

After waking up, before sleeping, after breakfast, after dinner, when getting home, midmorning, afternoon, evening, before dinner, 2x while at work and school. You may have to do 2-3 sets per occasion.
Blair Lowe is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 01:30 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator