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but it's necessary. Especially when I am so weak from alcohol and inactivity. I have been doing pull ups the same way I've always done them and I feel like the last time I worked out this way it didn't yield the results I was hoping for. Basically 10 reps - as many sets as I can handle. But .. I've read some interesting debates on maximizing strength. One school of thought is to do pull ups until failure for about 4-6 sets. Another is to do less reps, 4-6 sets, and that will yield bigger strength gains. Any thoughts? Wisdom? on the subject? it will be much appreciated.

Go climbing, fatty.

pull ups for the fail

campus board for the win

Cardboard_Dog wrote:but it's necessary. Especially when I am so weak from alcohol and inactivity. I have been doing pull ups the same way I've always done them and I feel like the last time I worked out this way it didn't yield the results I was hoping for. Basically 10 reps - as many sets as I can handle. But .. I've read some interesting debates on maximizing strength. One school of thought is to do pull ups until failure for about 4-6 sets. Another is to do less reps, 4-6 sets, and that will yield bigger strength gains. Any thoughts? Wisdom? on the subject? it will be much appreciated.

wear weights, you should fail after 2-3 pullups. then do pushups to balance.

Also, do negative pullups through an eight-second cycle...

Like pullup and let yourself back down over 8 seconds of controlled lowering. This will train your "slow twitch" lockoff muscles, while the actual pull when you hit the bottom will trian your faster twitch groups.

To maximize the load on each arm and trian for the one arm, do the pull and then centeer your weight under one hand on the bar, using the other as a slight helper. Typewriters crushzor.

Blimp is right about pushups to work your opposing groups. Try them with your feet on one of those excersize balls...

weighted pullups FTW... as you get more swole just keep adding weight so you still fail on the 3rd pullup


also front levers.. start by just lifting one leg keeping the other knee bent in jacknife position

Bah. Pullups.
Here is my pullup beta. Add weight, at least 20 lbs. Do one pullup on a crimp. Then do two on a three-finger sloper. Then do three on the crimp, etc. Follow this pattern till you hit 8 on the slope and work your way back down to one on the edge. It is THE beta. Also L-hangs in sets of at least 20 seconds. These and front levers will make you a beast on steep rock. The pullup pyramid will make your fingers swole (in the good way if you don't explode your tendons.)

Pushups are a must or your elbows will feel like they're on fire.

you have little credibility Ike. You did almost kill yourself climbing remember? All the swole fucks do weighted pullups. You don't. They are strong. You are weakmo. Get it?

climbing credibility, SON. although blimp and stfu outdo me there.

I did say ADD WEIGHT. Obviously you cannot read.

He did receive a majority of his education in Georgia so...

oh snap

I just grunt when I poop. Same thing.

That may qualify you for a language degree from several SEC schools.

Okay so failure after only a few reps is key. I did weighted pull-ups when I was still actively climbing but I obviously wasn't using enough weight because I could still get 8-10 reps . Prolly 35-40 lbs? I'll just have to keep adding weight until I'm getting shut down. And I still only want to do like 4 sets right?

Sooo .. wicked just use more weight and counter with push-ups. That is KEY. I was having serious issues with elbow pain especially when I climbed in the gym. Not good. Thanks for the beta.

Extended road trip FTW

elbow pain isn't all in the triceps. look into wrist exercises too. flexion & extension, supination & pronation.

oh, and i managed to pop my shoulder out of its socket 10 days ago. never hurts to do some rotator cuff exercises in the routine too. well, it hurts after you pop your shoulder from it's socket.

yeesh. glad i have the theraband stash.

RockPharmer wrote:elbow pain isn't all in the triceps. look into wrist exercises too. flexion & extension, supination & pronation.

oh, and i managed to pop my shoulder out of its socket 10 days ago. never hurts to do some rotator cuff exercises in the routine too. well, it hurts after you pop your shoulder from it's socket.

weakmo popping shoulder out of socket on warmup while hanging straight arm from jugs, i mean, WTF was that??? at least you could have wrecked your shoulder on the nose project, that would have given you way more style points...

effff wrote:weakmo popping shoulder out of socket on warmup while hanging straight arm from jugs, i mean, WTF was that??? at least you could have wrecked your shoulder on the nose project, that would have given you way more style points...

you're forgetting the part when i popped everything back into place and then sent the project no one else finished.

Weighted bar dips is a far better complementary exercise for weighted pullups. You want that shit to stay in balance. If you're failing at 2-3 reps on pullups, what's the benefit of cranking out high volume sets of pushups? One major muscle group is training for power, the other for endurance?

Silly.