Pull ups

[donnajo]

Ok, so I can do 5 chin ups perfectly. I want to do more. But, I decided to do a wide grip pull up the other day. I did three. I am pleased with that . But I am stuck on 5 chin ups and I would love to do more WG pull ups. I would like to increase on both. How do I do that? Thanks in advance.

[Erik]

Accentuated eccentrics

Basically you perform only the eccentric (lowering) portion of the pull-up, but do so as slowly as possible and go up either with the help of a partner or by resetting on each rep. Once you can get 5 pull-ups/chins by yourself you can resume the regular program performing sets of 4-5 pull-ups with 5-6 assisted ones, until you can get up to 10.

[Erik]

Band assisted pull ups is another idea.

[donnajo]

So bacically, do as many on my own and do eccentrics?

[Erik]

Pavel Tsatsouline’s Ladder technique is another idea.

He says the way to more chins is to 'grease the groove' by doing chins often. Daily even.

It works because repetitive and relatively intense, yet non exhaustive stimulation strengthens the nerve impulse to the muscles involved.

Pavel calls it synaptic facilitation.

[donnajo]

Ok. Smuggie told me about that. Also I put them first in my workout when I am fresh. I will look into the ladder technique. Thanks.

[Erik]

So bacically, do as many on my own and do eccentrics?

With accentuated eccentrics, you only do the negatives, (well, not necessarily) and you do them slow. It will help build your strength.

Do that until you're strong enough to do more full chins. Then you can move to your own chins, plus assisted work, all the while exaggerating the negatives.

This is what I did previously. Now I'm far from strong on pull ups/chins but there was a time I couldn't do any.

[donnajo]

Ok. So I do 5 sets of mixed grips. Basically do as many as I can on my own and do slow negatives. Should I do that on every set or on the last?

[smuggie]

Ok. Smuggie told me about that. Also I put them first in my workout when I am fresh. I will look into the ladder technique. Thanks.
Just to remind you about ladders:

http://www.leanbodiesfitness.com/showthread.php?t=5302&highlight=ladders

[donnajo]

Just to remind you about ladders:

http://www.leanbodiesfitness.com/showthread.php?t=5302&highlight=ladders


Thanks Smugs. And thanks to Erik too.

[smuggie]

I should start doing ladders again as well.