Goal is 12 strict pullups in a row. Can do 7 now. Will training 4 sets of 4 slowly decreasing rest between get me there?
Hi Keith,
If you can already do 7 pull-ups, going for 12 it will not be much of a problem for you. You can try a few different ways to improve your number.
-Since 7 is the number of pull-ups you can do right now, start doing pyramids of 1-2-3-4-5-6-7-6-5-4-3-2-1 two to three times a week. Once you can do more than 7 pull-ups, for example 8 pull-ups then increase your number of the pyramid to 8 (1-8 and then back down to 1). You can rest as much as you need between the sets since the objective here is to complete the next number of pull-ups and not how fast you can do them.
-Another option for you is to add weight while you are doing your pull-ups. This can be done either with the assistance of a weighted belt as Jeremy suggested or wearing a weighted vest or holding a dumbbell/kettlebell with your feet or wearing a backpack with weights in it. I would start with 10lbs. until you can perform at least 5 rounds of 1-5 reps (ascending pyramid 1-2-3-4-5, then start the second round from 1). Once you do this then add some more weight and do it all over again.
-As Jeremy also suggested, one more re option for you would be to use the assistance of a band while you are doing your pull-ups to increase the muscular endurance of those muscles needed to help you perform your pull-ups. When you use this method, set a number of repetitions to do on a given workout and don’t worry how long it takes you. You can start with 50 and then increase the number to a higher one. You can take as many breaks as you need as long as you complete the targeted number.
I have used these techniques with many of my clients and most of them are now in the range of 15-25 pull-ups that they can do in a row. There a different ways to go about this, so you need to see which one works best for you (or you can incorporate all of the above into your workout plan).
Best,
Harris