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can swing many times , do lots of push up but can't do many pull ups.

DeviLFisH

New member
weird what 's wrong maybe my training routine ?

ok I will swing first than go to do pull up
but noticed can't pull at least 5 standard pull up.

overall I able do to lots of swings and push up
just feel weird why can't do many pull up .

perhaps due to habits?
because recently I just try to add pull up into my routine.
All the while kB and push up , squats ,
 

Rich in Nor Cal

New member
Do pull ups first, do pull ups often.
Darren has a good idea here. Work your weak points first. Especially before doing an exercise that works some of the same muscles. Swings use the lats, rear deltoid, medial traps, and rhomboids, among other muscles, and those muscles are all used in pull ups. Your swings are likely fatiguing many of your pull up muscles before you do a pull up. So put the pull ups first. You do them first every workout until you felt better about your pull up volume, or if they take too much from your swings (though I think it unlikely) you could alternate putting pull ups first one workout, then putting swings first the next.

Darren's other piece of advice, "Do pull ups often," is also good advice. Strength is a motor skill, and you improve a motor skill, like a tennis serve or golf swing, with frequent practice. Methods like "grease the groove" will improve neurological efficiency, as the motor neurons of the muscles used in pull ups learn to recruit more fibers, and the fibers themselves adapt physiologically by becoming thicker and stronger.

The only other thing I would add is be patient, eat a healthy diet and get good sleep every night, and give your body time to adapt--that is, don't expect these changes to double your pull up repetitions in the next week or two. Over time, whether you're seven years old or seventy, unless you have one of the rare diseases that will prevent it, your body will adapt by getting stronger at the motor skills you practice consistently.
 

DeviLFisH

New member
thanks for some of the pointers been given.

that why I feel puzzle why after swings I can't do much pull ups.

weird part is push ups I still can do after swing.
 

Jason-HKC

New member
Grip strength is a common limiting factor in both the swing and the pull-up.

I would guess that you are fatiguing your grip with the swing leaving little for your pull-up.

I'd recommend following an intelligently written program (like ETK; or Kettlebell Express) rather than making it up as you go along.


Jason-HKC >>Now RKC<<
Sandan (3rd deg blackbelt)
Bushidokan Martial Arts Center
 

AndrewR

New member
Work your weakness first - both in the session and in the week. There are many ways to limit fatigue and get more reps like ladders. I'd go from the pull up ladders to chin ups (slightly stronger and will allow more reps) and then onto supine rows to get more back and elbow flexion work. Basically have a specialised workout focused on pull ups for 4-6 weeks, do this twice per week. So maybe it looks like this -

Pull ups - 1,2,3,1,2,2,1,1 (build to 3x1,2,3,4,5)

Chin ups - 3 x amrap (as many reps as possible)

Supine rows 4 x amrap

You just need more work on them.
 

ad5ly

New member
You just started pullups - so there you are. You got some good tips.

1. TEST for your current max reps with good form to get a pullup baseline - know where you stand. SET A GOAL. EXAMPLE: 10 PULLUPS IN 6 WEEKS. You may meet that goal. If not don't worry - whats important is that you are working toward it. Reset goals as they happen. Sounds like you can do four pullups max. So for the next 2-4 weeks do sets of 1-2 reps 3-4 times per day. Do not do your max reps for regular training - only for testing.

2. After 2-4 weeks re-test for new pullup baseline. Now for example if you can test for 6 reps - do sets 3-4 reps 3-4 times per day. Again do not max out reps in your regular training schedule. Save max effort for testing only.

3. When you can do 8-10 pullups with PERFECT FORM then consider either adding weight - such as your kettlebell or weight plates for MAXIMAL strength - or continue with unweighted pullups for high rep strength ENDURANCE. Pick one, not both.

4. Be patient. Do not rush the process just let it happen.

5. If you stop making progress your probably doing too many and need to cut back a couple of reps - or do chinups.

6. If you have sore elbows or shoulders take 2-3 days off from pullups. I am prone to sore elbows from pullups so I make sure I get my days off to recover...Dennis
 

GunnyHighway

New member
GTG! GTG! GTG! Grease The Groove! Get one of those cheap doorway pull-up bars and start doing small sets of them all day long.

The best routine I ever found to improve my pull-ups was pull-up/push-up ladders like:

Week 1
1 Pull-up
10 Push-ups
2 Pull-ups
10 Push-ups
1 Pull-up

Week 2
1 Pull-up
10 Push-ups
2 Pull-ups
10 Push-ups
3 Pull-ups
10 Push-ups
2 Pull-ups
10 Push-ups
1 Pull-up

Do that at least three times a week with minimal rest. Keep building your reps that way week after week. Some weeks you may not be able to add the full rung, but can do the highest rung twice. The key is to keep adding reps where you can.

By the time you get to five full rungs w/o resting during, you'll be able to do 40 pull-ups. It won't take too long, a few weeks.
 

DeviLFisH

New member
Is it only I or anyone else same with me?

ok I do ask about whats the proper way of breathing while swing in my other thread ,
Some bros do mention , there is not fix breathing , swing up can be either breath in or our

for my case , I noticed I can squeeze , push a bit more when I breath in while swing up instead out .

same apply for push up and pull up after experiment my breathing ..

but I do a research and watch some videos on youtube since like standard breathing for pull up is down breath in , up breath out.

hmm.. I don't think it do harm right?
As long which breathing I fine is good isn't?
 

Vattic

New member
You're not alone DeviLFisH, don't worry, it's normal to be able to do far fewer pullups than pushups. I for example can manage around 40 pushups consecutively, but I max out at 10 pullups.

Pullups are notorious for being a tough exercise for a lot of people, especially because people tend to lump them together with pushups and they expect them to be of the same or comparable difficulty.

Pushups move a fraction of your bodyweight. Pullups move practically all of it, so they are a lot harder for that reason alone, as well as the fact that most people have stronger pushing ability than pulling.

If you've only just started adding them to your routine and you can do 4, you're actually doing pretty well I'd say. Following something like Pavels Figher Pull Up Program, most people can add 1 rep to their max every week, so a 10 rep max in 6 weeks is pretty attainable I'd say.
 

ad5ly

New member
There are alot of ways and programs to improve your pullup reps. Pick one way and do it for 6-12 weeks. Most successful pullup programs build pullup reps and volume SLOWLY. Too fast and you may feel pain in the elbows or shoulders. DO NOT max out every day. Even if you do only 2 or 3 GOOD high quality full ROM pullups that is far better than a sloppy body contorting foot kicking 6-8 pullups. Have someone assist you so you can work the negative portion in a slow controlled descent. . Learn to do those few pullups you can do SMOOTHLY and seamlessly. Alot of people are limited by their weak grip. So timed bar hangs where you really squeese the bar will work the grip. Or keeping the shoulder packed - same thing do the timed bar hangs. Learn the "hollow position" for the pullup. ..Dennis
 
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