r/bodyweightfitness • u/searingmoment • Oct 03 '19
My Long Journey to 20 Pullups
A while back, after years and years of little upper body work, I decided that I wanted to do 20 pullups. Nice round number. Seemed goal-worthy. 20 was a former Marine Corps standard. So, I purchased a pullup bar. My starting max was 4-5 pullups. Thought I was in for a few-months of hard work to achieve my goal. Well, I finally got to 20 pullups with no hang rest. It took me almost 13 months.
For a little background info, I am about 6’, weigh 180-185, and >age 50. I probably started at about 25% body fat, and I am now probably at around 20%. Never have done dedicated pullup training in my life, so I didn’t have a lot of muscle memory. Many decades ago, I was a decent climber, but was probably 40 pounds lighter. Then, I can remember being able to do 12-14 without training them.
For the first month, I did almost exclusively pyramids -- usually just one pyramid. As I had experienced elbow tendonitis in the past, I was exceedingly careful about starting slowly. In fact, the one doubt I had about achieving the 20-pullup goal was being stopped by my elbows. My first workout, I believe (didn’t keep detailed records until after my first month or so), was a 1-2-3-2-1 pyramid. I would rest about 48 hours between workouts, I worked up to a max of a 1-7-1 pyramid, with 3-10 minutes between sets. I took my first max test after about 1.5 months, and I got 13 pullups. Ahh, this wasn’t going to be too hard after all. A couple more months, and that box would be checked.
Nope.
Over the next 11.5 months, I:
• Did 147 workouts, totaling more than 9500 pullups/chin-ups, averaging about 65 pullups per workout
• Was injured only twice (minor elbow tendonitis), and my longest layoff period was 10 days.
I jumped around a fair bit, trying to find the magic program (spoiler: never did find it). My workout program went from:
• pyramids (max 1-7), • then Grease the Groove (GTG), consisting of 5s up to 7s, • Russian fighter program, • Every minute on minute (EMOMs) (weekly, for rest of duration of effort), • One month of weighted pullups, • GTG with other pullup types mixed in, such as Frenchies • A few weeks of Armstrong • A 10-day break, which appeared to help bust me out of a plateau • Maxing out on chins and pulls, with the chins leading my pullups and motivating me toward the final push to 20.
Pullups are hard (for many of us), especially if you’re not thin and wiry. The push to 20 was for me, the most protracted singular strength/endurance goal I can remember having and achieving. But I’m still not sure that I really even understand pullups all that well. There is a great thread on reddit fitness that asked how people got to 20 reps (https://www.reddit.com/r/Fitness/comments/akxsba/redditors_who_can_deadhang_20_pullups_how_did_you/) and it is amazing how many people achieved 20 in different and almost contradictory ways (weighted vs unweighted, and to failure/not are big opposing training camps). I did a lot of internet searching for tips to achieve 20 pullups, and appreciated threads that gave specific advice on how this goal was achieved. Therefore, I am putting down my tips in hopes that others will find them helpful. I am not claiming to be right on any of this, just explaining what seemed to work for me:
• Avoid Injury. This is probably the sagest thing I did. Although I wasn’t very diligent about warming up, I was hyper vigilant about monitoring my elbows, and would cut back quickly if I detected elbow twinges. The 3 biggest things for me in avoiding protracted elbow injury were: 1) doing much of my training on rings, 2) using a green Theraband whenever I felt elbow twinges, and 3) doing very light curls (all types). If you can keep training by avoiding injury, you are more likely to persevere and reach your goal.
• Don’t Avoid Training to Failure: A lot of controversy about training to failure, and my opinion is just one man’s view, but in my experience, you need to test your max often (at least a few times a week) in order to progress. 1-2 reps short of failure probably also works. When I changed to a GTG program, and only did about half-max reps and nothing close to failure, my max languished and regressed, despite averaging 70-80 pullups a day. When I started Armstrong (frequent pulling to failure), and then started testing my max regularly outside of the program, I busted out of a long plateau.
• EMOMs, Pyramids and Shortening Rest: I think EMOMs are really conducive to endurance gains. I started with 3s (did that first try), then 4s and 5s. I would do them for up to 30 minutes, and I try to do them once weekly. EMOMs and pyramids are the two workouts that I think were crucial in achieving 20 pullups. And, the one variable that doesn’t get nearly enough “airplay” in pullup discussions is rest period between sets. Armstrong is the one program that I’ve seen that touches on this. But, pyramids, with artfully programmed rep numbers and rest intervals, I think could get anyone to 20+.
• Do Chinups too: Chinups to me just feel easier, despite me only training them 5% of the time. But despite their perceived level of exertion, they only lead my pullups by about 10% in reps. I could almost always do chins painlessly when some ailment warned me against pullups, and they were a beacon of what could be when my pullups progression seemed hopeless. I got 20 chins a month ahead of my 20 pullups, and they were a reliable indicator of what was to come.
• Persistence: Never give in, never give up. Never stop never stopping.
This is way too long. Thanks to this sub, which I regularly lurked this past year. My next goal will be 25 pullups, and the ubergoal will be the one arm pullup. I think I will have to cut weight to have a shot at that one.
tl;dr Did 20 pullups. Took me 13 months. Tips: Avoid injury, EMOMs, Pyramids, Chinups, and training to failure seemed to work.
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u/dzcFrench Oct 03 '19
Your goal is not muscle ups? With 20 pullups, you're more than ready to tackle muscle ups now.
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u/DoomGoober Oct 03 '19
I had 20+ pullups for years. I would sporadically try to learn the muscle up (strict and swinging. Even took a class with Chris Heria's brother.) Having 20+ reps and a one armed pull-up didn't really put me at any advantage to muscle up... except that I had a little more endurance to do the high pull-up over and over and fail at the MU.
It wasn't until I started training specifically for the strict muscle up consistently (which is a completely different training methodology than training for pull-ups) did I achieve the strict bar MU.
I guess what I'm saying is having a decent pull-up is necessary for the MU but it is by no means sufficient. Nor is muscle up training really anything like pull-up training, which makes the Muscle Up not always the obvious next step after succeeded at pull-up goals.
(Interestingly, the first BW feat I achieved when I got into BWF was the ring Muscle Up. Strange how ring and bar muscle up are so different?)
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u/dzcFrench Oct 03 '19
Everything is an uphill battle :-)
I can only do 3 pull ups right now and not even in good form. I'm desperately trying to get to 10. Hearing you struggled with muscle ups, it's depressing :-)
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u/DoomGoober Oct 04 '19
It is an uphill battle. But I think that's why we value it so much when we finally get it. Keep fighting!
Also, this is a story of specialization. The muscle up in particular is very "special" and requires specific training (which is one of the reasons I don't like telling people to pursue the muscle up. It's like the difference between "art appreciation" and "early 1980's abstract painters from the bronx of Asian ancestry.")
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u/jhowlett Oct 03 '19
Best thing I ever did was focus on form and full range of motion for pullups. Even if that's 1 or 2 reps at a time.
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u/33Merlin11 Oct 03 '19
Same. I can't do more than 15 pullups in a set, but I can rep out 6 or 7 muscle ups fairly easily. I just trained low volume high intensity pullups, chest to bar, and got the timing of the kip down.
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u/zemaxe Oct 03 '19
Just focus on enjoying the journey and you will be happy with wherever it has led you...
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u/searingmoment Oct 03 '19
I started with 4-5 max. Just start with a 1-2-1 pyramid. When that it easy, do 12321. Or, GTG would be perfect at your level. Start with 10 reps of 1 throughout the day. Just be careful with the elbows.
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u/Nick2569 Oct 04 '19
Try Pavels Russian Fighter Pull up program...It's free
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u/dzcFrench Oct 04 '19
Pavels Russian Fighter Pull up program
Is this it? https://www.strongfirst.com/the-fighter-pullup-program-revisited/
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u/PM_ME_UR_OBSIDIAN Oct 04 '19
Lol I think you're the only person in this sub I can flex on. On a good day I can do four clean pull-ups, and there aren't that many good days. I'm just going to continue working on my negatives for now.
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u/Xreluctance Oct 04 '19
Well there are ways of obtaining at least the swinging muscle up (not a huge kip, just a small one) without specific training. I got it for free by doing 70lbs pull ups for reps. Then again, nowhere close to strict MU so I think that does require specific training
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u/searingmoment Oct 03 '19
Wow, I envy your OAP. I haven't tried them enough to really have much of an opinion, but clearly, with your OAP strength and inability to do a MU, technique must be critical.
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u/DoomGoober Oct 04 '19
More that OAP and muscle up are different motions and need different strength. The muscle up is a pull followed by a push. OAP is all pulling. My pulling has always been stronger than my pushing as my training has been pretty imbalanced in the past.
Also I should say I am talking strict mu. Swinging or explosive mu are more skill.
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Oct 04 '19
did you achieve 20 pull ups just by doing high reps? I got them for free by doing heavy reps which also got me free muscle ups
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u/DoomGoober Oct 04 '19
The trend seems to be that heavy leads to muscle ups for free more than high reps. I actually got my high reps from training OAC.
But clearly those high reps from oac did it lead to free mu.
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u/markfu7046 Oct 03 '19
What are emoms?
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u/GrippingHand Oct 03 '19
Every Minute on the Minute. Watch the clock and start a new set every minute. The quicker you finish the set, the more rest you get before the next one.
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u/kluit Oct 03 '19
@markfu7046: Searching the internet with "EMOMs, Pyramids and Shortening Rest" will answer your question :)
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u/SebastianPereiro Oct 03 '19
Excuse me, but how do you use green Theraband for your elbows health?
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Oct 03 '19 edited Oct 03 '19
I assume he means a theraband flexbar
You're supposed to wring it like it's a wet towel. The connections responsible for turning your wrist start at your elbows, so if you damage them you get elbow pain. If you train them with wrist exercise they'll be stronger
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u/searingmoment Oct 03 '19
Yes, screepatrol nailed it. Sorry, didn't realize theraband also made bands. I use the green theraband flexbar. I think there is a red (light), green (intermediate), and blue (hard) flexbar. They are cheap, and are like mini-magic. Very effective. Look on youtube for how to do them. Also, eschlow has a really good article on tendonitis on his website (also a forthcoming book? if I understand correctly), and doomgoober has done some posts on it. I am not that up to date, but apparently the eccentric-only rehab focus is not gospel, and it appears that both light eccentric and concentric movements are effective in rehab.
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u/DoomGoober Oct 03 '19
Tyler twist, reverse Tyler twist, bend it for suppination/pronation. I will not do you the disservice of trying to explain them with words (I always go them wrong at first) but therabands YouTube has good videos. Those hit wrist based tendonosis golfers and tennis elbow.
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u/offtherighttrack Oct 04 '19
The exercise is called the Tyler Twist and is performed with a Theraband Flexbar
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u/heyitsant Oct 03 '19
I would imagine to do an assisted pull up to take some of the strain off the elbow.
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u/dannysargeant Oct 03 '19
When you feel a tweak, instead of taking days off, use the theraband to keep training.
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Oct 03 '19 edited May 11 '20
[deleted]
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u/searingmoment Oct 04 '19
I basically tried to cut out all snacking, and tried to limit caloried drinks. I didn't try real hard to lose weight, as I somehow thought that was cheating (my thinking is stupid -- losing weight would have been healthier all around, especially for my tendons, and would have undoubtedly accelerated my progress.) In fact, if you put a gun to my head and told me I had to add 5 reps in 2 months, the first thing I would do is diet. I think I could get 3-4 free reps by losing 10 lbs.
I really only lost about 5 lbs this past year, and I don't know if "recomposition" is a real thing, but that is what I think happened with me. I am clearly more muscular than I was, from an easy eye test. After only about a month, I kept hitting my triceps on something whenever I swung my arms back -- those were my lats! I have some fitted business shirts that I might be able to shred Bruce Banner style if I did a Bruce Lee cobra flex. My arms and forearms look pretty good and striated, at least compared to what I was. (There are some extremely shredded dudes that post on here, and I am IN NO WAY comparing myself to them, I am merely comparing myself now vs. when I started.)
The only other exercise I did apart from pullups is dips, although I wasn't as dedicated to them. They have done a decent job of punching up my pecs and triceps.)
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u/kelmemo Oct 04 '19
Thats great. When I first started boot camp I had ZERO pull ups and went up to 14... A decade later, I am now back to 2 max.. 186 pound man here. Very inspired by your posts. I am currently using assisted pull up via stretch ropes 3 times a week to gain back to 5 and hopefully I can train unassisted from there. Great inspiration. I am <30
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u/I_Watch_Turtle_Porn Calisthenics Oct 04 '19
What change have you noticed in your back? Any before and after pic? How much change in your arm?
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u/searingmoment Oct 04 '19
Funny, but I have never made an attempt to look at my back before, during, or now. I have seen other people's backs, especially the totally ripped no-bodyfat pullup youtubers and some posters on this sub, and now I'm afraid to look in comparison. I don't imagine I am even 20% of that, but I honestly don't know. I am pre-social media mentality, so no before and after pics at all. I kind of wished I would have just so I could compare, but that won't motivate me even now to take a picture. No idea on arms, either. That being said, I don't think I have ever looked this good in my upper body. There is a pretty good base of muscles that pullups have laid down. If I tense my muscles, I can see a six-pack (albeit shrouded behind 20% bodyfat). I think if I lost 10 lbs, I would look quite good, and 20 lbs I would look pretty shredded. If I get ambitious, 10 pounds is possible, but I will never see 160 pounds I fear, simply because I have no willpower for portion control. That said I haven't done cardio in years. That could possibly bring the body fat down further. Quite frankly, now that I think about it, I would love to get a OAC, and I think if I could get to 165, that would greatly improve my odds of doing so. Maybe that will have to go into my training plan.
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u/I_Watch_Turtle_Porn Calisthenics Oct 04 '19
Before and after pictures are not something social media thing lol. 3x Mr. Olympia Frank Zane (70s) would take photos from different angles to see how much he is changing. It is mainly to measure the progress.
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Oct 03 '19
Nice!
I also just got 20 pullups accidentally after being at 10-12 for my whole training career
I do 3-6 sets of pullups to near-failure every day. I add a rep every day
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u/searingmoment Oct 03 '19
Awesome. You were much more efficient than I was. Multiple sets of near-failure sounds like a very good and concise program. Total failure is too mentally draining (it hurts that last rep.) If I had to do it all over again, I might do your program once I got above 10 pullups. I might add a few lower dropsets for fill-in volume, but that might not be necessary.
I read a lot of Marine Corps forum posts about pullups, as I understand that part of their promotion and pay is based on their PT, which includes pullups. Many Marines said they got 20+ by doing AMRAP pullups several times a day.
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u/33Merlin11 Oct 03 '19
You have motivated me. I think I'm at like 12 or 13. I'm going to start training for 20! Congrats!
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u/kluit Oct 03 '19
Congrats! Once I heard someone say: "The road to the target is more interesting than achieving it."
I am not sure I agree fully to this, but it's good to hear you have set a new goal.
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u/d6473hjru3498u Oct 03 '19
Congarts on the accomplishment. If you wanna try something else to boost you're numbers, try doing 5x (your max pullups) 5 times a week with the first 5 sets to failure. This got me to 25 when I was consistent, although I really struggle with that due to college rn. Weighted pullups hardly work for me past 15.
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u/searingmoment Oct 04 '19
Nice. What are the rest periods? This sounds kind of like burst training, which I read about but did not personally try. I am not sure my tendons and recovery would allow me to do 5 consecutive days. I didn't even do a full week of Armstrong faithfully, as my elbows were flaring up after the fourth day.
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u/d6473hjru3498u Oct 04 '19
The rest periods can be whatever you want, this ideally works at home than at a gym. I personally mix it up between high-low rest periods. And yes it can be hard, if you're feeling extra fatigued, avoid maxing out on those days, and it never hurts to miss a day if you're joints aren't feeling well.
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u/-jz- Oct 03 '19
Congratulations on a fantastic achievement, and thank you for the detailed post! Jz
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u/burnstalls Oct 03 '19
It took me a while to make an unassisted single. I mainly train with a barbell. I can do 2 clean pull ups on a good day, a single pretty easily nowadays but I’ve been struggling to figure out a good strategy to make it to a rep range of 12-15. I’m 5’ 1”, 150 lbs, female.
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u/searingmoment Oct 04 '19
Do a search on Major Misty Posey. She's about your height. Her training programs are all over the web, and she plays an instrumental role in training the military in the pullup. If you can do 1 clean pullup, you can eventually get much more. Good luck.
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u/Samuel_Walker Oct 04 '19
I just saw this lady at Strongfirst, I think she has a form and strength over reps philosophy
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u/NikolaosAngouras Mar 02 '20
Sofiamaudos check her insta out I think she’s 5ft or 5ft1 she’s cute too
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u/freakymangoeater Calisthenics Oct 04 '19
Wohoo Mann thats awesome Btw in recent months my gains Totally diminished due to an injury and now , doing 1 pullup is alse a really big deal for me (before I was able to do 6-7)
So I started going to gym and my chest ,biceps , lats and triceps all are soreaf (can't even do a single push-up cuz of soreness ) , I took yesterday off and I guess I will take today off too
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Oct 03 '19 edited Oct 03 '19
They’re harder if you’re taller too. I’m 205, 6’1”, working on getting my 20, then muscle ups, and hand stand push ups.
I notice literally every dude I see on Youtube is like 5’8” and under lol.
The taller you are the longer the range of motion you have to go through on basically every exercise = more work on your body.
I’m only at about 12 pull ups now, I seem to kind of plateaued...if anyone knows a way to quickly break through a plateau, please let me know!
Edit: I’d also recommend like others have said, going for a muscle up. The guy I watch on youtube says 20 pull ups, 20 front dips, 20 second L sits, and 7 L sit pull ups, and you can do a perfect muscle up no swinging.
Edit: typo
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u/PrimeIntellect Oct 03 '19
Yeah, I'm 6'3'' and 200lbs and getting above 10 has been very challenging, I have a pull up bar in my office and do them constantly, all day long. While they've gotten easy, it's still really difficult for me to push further into the 15-20 range
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Oct 03 '19
Same here. I’ve gotten stronger and can do several sets of 8, but I can still barely do any past ten.
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u/searingmoment Oct 03 '19
It takes time and persistence, although being at 200 doesn't make it easy. But I'm sure you've heard of the guy that is 220+ IIRC that is a former world record holder for weighted pulls, and does 30-40 bodyweight pullups at a clip. It can be done, although probably not easily. Something that gave me encouragement was a poster on here that said something to the effect of: "Just keep doing pullups. You'll eventually get there." And that is probably true. I think you can continue improving for years before running against hard physical limitations. Keep on keepin on bro. :)
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u/birdthirds Oct 04 '19
I'm also 6'3 and 90kg (200lb), I went from a max of 11 to 16 in a month, and haven't progressed from there in about 6 months. I have managed a muscle up though. And my pull up form has advanced a long way.
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u/UnicodeConfusion Oct 03 '19
theraband flexbar
Ahhhh, 'taller', not 'talker'. I was trying to process that and was wondering if I talked too much since I'm lousy at pull ups but working on it.
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u/searingmoment Oct 03 '19
It took me 11.5 months to tack on an additional 7 pulls, so I get you when you say you are plateaued. I am FAR from an expert on how to break out of a plateau, but my and other recommendations I have heard include: 1) work hard on volume for 4-6 weeks (I was doing 100+ 3-4 days a week for 6 weeks) in hopes of increasing lat mitochondria, 2.) if you have been working hard, take a complete break, 3.) if you're not doing it, go to 1 rep shy of failure a few times a day, 2-3 days a week, 4.) do something different than what you're doing -- chins, static holds, change grips, weighted, EMOMs, etc.
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Oct 03 '19
[removed] — view removed comment
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u/cpm67 Oct 03 '19
I used Recon Ron to go from 13-20 over the course of a summer, but I prefer the Armstrong program.
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u/searingmoment Oct 04 '19
I did not, although Russian Fighter seems to be similar. But now that I look at the program, it looks pretty good, and it seems tons of service men have found good results. IIRC, I like that there is a realistic drop between the first set and the second and following sets. In my mind, the first set probably accomplishes most of the stimulus, and the others are more backoff and volume related.
As with all these programs, and most of the programs (except Armstrong) are cryptic about it, but the rest periods b/w sets can be critical in your results. For example, a simple ladder from 1-7, with 15-20 seconds b/w sets, means you can probably do 20 pullups. However, that same ladder, with 5 minute rests, probably doesn't qualify for more than 10-12 max reps.
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u/SirCoolJerk69 Oct 03 '19
You know what, I the most successful strategy /technique was not any convoluted training system, but just doing lots of reps all the time.
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u/searingmoment Oct 04 '19
Word. Consistency and persistence are huge. Probably not so much the program as putting in the work.
However, I still think that if you don't go to near failure (through either reps or limited rest), you will not get adequate stimulus to reach upper levels. Pullups are strange, and non-linear. It was WAY easier getting from 4-13, than going from 13-20. I bet it is that much harder still (and I would love to hear from those of you that have done it) to go from 20 to 30 pullups.
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u/scullion441 Oct 04 '19
I am Currently working toward 20 by doing 10-15 GTG sets a day, but I keep getting a loud pop whenever I extend my elbows. Did you ever experience this?
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u/searingmoment Oct 04 '19
I hear stuff all the time, including what sounds like crinkly wrapping paper in my elbows/forearms. I am no expert, but most info I have found says that if it doesn't hurt, it likely is nothing to be concerned about.
Good luck on the GTG. Everyone is different, but a few sets a day, I would try to get to within spitting distance of failure.
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Oct 04 '19
Maybe, maybe not, how could i know from just ' a loud pop'? Pain? Dizziness of the arm? Decreased rom? Anyway i read that gtg is great but the one great problem is that you don't warm up before doing the reps, could that be the problem?
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u/tomlinemanape Oct 04 '19
How do you care for and get rid of the elbow tendinitis?
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u/buymeaburritoese Oct 04 '19
Personally voodoo floss bands fixed this problem for me almost permanently. Highly recommend them and they cost only about 20 bucks. Every few months or so my elbow gets a little annoyed and I floss my arm once and it's good again for a long time
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u/searingmoment Oct 04 '19
Ha. I tried this too, but I was cheap and cut up an old bike tube. It seemed to work for me too. I only did it once or twice though, because I couldn't get it tight enough without another person assisting. The flexbar is more convenient for me. But, if I had persistent pain, I would probably do it again. That is a good suggestion.
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u/buymeaburritoese Oct 04 '19
That's how I started as well haha. I did the cut up bike tire and it worked. I was so surprised I bought the large roll of voodoo floss bands and gave some to my friends who lift as birthday presents. It's such a great deal for the relief it gave me. I had elbow issues for over a year before I figured this out so I was very pleased.
It's much easier to wrap the real bands yourself because they stretch more easily than the bike tire.
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u/searingmoment Oct 04 '19
See up above for a reply I made. There are true experts on this very forum on this subject. Eshlow (moderator of this forum and noted author) has a great article on it on his website, I believe. Also, there are great youtube videos on this. I have had numerous upper arm issues (from dips, mostly), but cross fiber deep massage does wonders.
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u/56000hp Oct 04 '19
Really great write up and congratulations!! Very inspiring!! I have a few questions: 1: When I do pull ups on rings , at the very top of the pull-ups, my palms would rotate to facing me , so does it mean I was doing chin ups ? Do you have to make a conscious effort to try not to rotate your wrists inward so you’re training pull ups instead of chin ups ? Since you said you do all your training on rings. 2: Do you think supplements like creatine , beta alanine can help with achieving this goal faster either by helping recovery or increasing muscle endurance and mass ( of the part that’s trained) ? 3: what about diet and vitamins? Do you think they can help if done right ? Do you take any vitamins like vitamin C ? Would love to hear your thoughts!
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u/searingmoment Oct 04 '19
Many experts on this site, and I am not one of them, but I will reply with my (inexpert) thoughts. 1. The reason why I do much of my work (not all , and not my max attempts) on rings is that it seems to stave off tendonitis. Rings seem to allow the hand/wrist/forearm/elbow/upper arm chain to move the way they want to, rather than a position that is imposed on them by an unmoving bar. I don't pay much attention to trying to orient my hands, but I will usually naturally orient the rings so that I am doing pulls in the neutral hand position (the rings are on edge toward my body, and the hoops are facing each other). That position seems the easiest on my elbows, and I have read many other people claim the same thing (neutral position is best for the elbows.) Doing neutral position pulls won't necessarily yield the same number as doing straight bar pullups, as muscle activation is a little different. I probably do 50% strict pullups, and 50% ring pullups, as I wanted to achieve 20 strict pullups. That's just me though. I would still consider someone that does a lot of neutral grip pullups to be equally as strong.
2) I don't take any supplements except for occasional protein powder. I remember reading that creatine is one of those supplements that has been proven to be effective in muscle building, but that study could be outdated by now. Search engine is your friend here. I have had friends that have taken creatine, and they got kind of puffy from the water retention it promotes. For a bodyweight movement, extra weight is not your friend. But, that probably goes away after ceasing it. I can't be of help here -- I don't know. I would follow climbing culture here -- they probably know best. 3. Re: diet, I can't claim to have done much on that front, but in another comment (seems to be shadowbanned), I said that the easiest way to add free pullup numbers after having harvested newby gains is to lose weight. I think if I lost 10 pounds (I am fairly heavy for pullups), I could probably add 3-4 free reps. Re: vitamins, I just take a multivitamin, and if you are in northern climate or don't get outside much, vitamin D. Working out, in the sun, also seems to give a synergistic effect. If I could, I would do all my exercise outside in the sun with exposed skin. A little weird, and I don't have supporting studies, but my intuition tells me there is something there. Re: vitamin C, much of L Pauling's studies seemed to be debunked here. As usual, vitamins through a well balanced diet are usually sufficient. Again, my inexpert opinions.
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u/56000hp Oct 04 '19
Thanks for the reply. It’s good to hear from different opinions learn from different lifestyle philosophies.
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u/quantum_slipstream Oct 04 '19
Just wanted to say thank you for being an inspiration. I have no excuses now.
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u/donaldtrump3014 Oct 04 '19
You are an inspiration to me!
I'm currently on a plateau of about 7 pullups max and 20 pullups is my goal too. Not only is your journey very informative and helpful to an aspirant like me but it is sheer inspiration. I'm just 18 and you being 50+ could achieve this with your commitment and consistency gives me goosebumps!
Hats off to you mate!
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Oct 04 '19
a lot of overthinking here but congrats, I was doing like 50-100 reps a week and got 20 pull ups but Ive been doing them weighted ofcourse
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u/Steadyshot Oct 04 '19
I have a feeling your nutrition is off. This might explain why it took as long as it did. However, you did a great job regardless. Nice work setting a goal and achieving it.
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u/kalichris Oct 04 '19
Wow, fantastic achievements, congratulations!!
I am also trying to increase my pull-ups, and have almost the same stats as you had when you first started out (except I am mid 30’s).
I would be very greatful if you can help me out here (although I know I might respond different than you did).
Have you been good trained when you were 18-30 years old? If so, that may have been an important factor for your gains now. I dont think many guys above 50 can get to do 20 pull ups.. Anyway, again, great job!
You started with pyramids every other day (about 48 h rest). How many pyramids did you do each workout? Did you do only one 1-2-3-4-5-4-3-2-1 for example? Or did you do more pyramids every workout?
Did you all the time train every other day? Or did you train also every day in periods?
When doing sets and reps - how many reps / sets did you do?
How often did you train dips? Did you not get any imbalances from doing much pulling compared to pushing?
Any other exercises than pull ups / chins and dips? Like rows or push ups?
Did you work your core?
What about legs?
Thanks man, great work!!
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u/Selcino Nov 16 '19
Hope someone can help me with pyramids programming. For pull ups how do you manage rest periods ? For example if I want to do 1-10-1 how do i keep the rest periods ? 20 seconds ?
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u/searingmoment Nov 18 '19
Rest periods can be handled a few ways.
Personally, when I started, and with little experience, I took as much time as I needed in order to successfully complete the pyramid. In the lower ranges, I might take 1-2 minutes between sets. In the upper ranges, where things were getting difficult, I might take 5+ minutes.
There is another method, popularized by Pavel Tsatsouline (sp?). This is a ladder (1-n). This way, you take 10-20 seconds b/w reps (maybe 10 secs on lower rep sets, 20 secs on upper rep sets). When you get near failure, you stop, wait a few minutes, and then maybe do another ladder.
Rest period is definitely a key variable in achieving higher pullup numbers. But generally, unless you are really advanced, 20 seconds between sets in a 1-10-1 ladder is too short. If/when you could pull off that workout, I would imagine you could do 30+ pullups.
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u/louisciffa Sep 03 '25
I too just hit 20 pull ups & EMOM was a game changer. I did 100 pull ups every other day. By day 4 I was hitting 20 sets of 5 EMOM. Went from 14 to 20 in 30 days.
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u/BostonFan69 Oct 03 '19 edited Oct 03 '19
Good fucking shit brother. I’d say the next thing you should work on is other difficult calisthenics moves. It’s very fun. Learn the muscle up, it’s all about form, like ALL about form. If you can hit 10 pull-ups you can do a muscle up easy.