Bad Back and Bicep workout. Y/N? Need Help :S

(1/1)

Hamidabdul101:
Ok my back and bicep workouts have been sucking for a while. I cant seem to do more than 5 pullups for 3 sets.

This is what my back workout looked like for today

Pullups 3x, 5 5 5
Chinups 3x 5 5 5
Neutral Grip x3 4 5 4
Elevated Inverted rows x5 6 6 7 7 6

Basically what my table shows is exercise obviously, no. sets, then the number of reps for each of those sets. So for neutral grip, first set had 4 reps, then the next one had 5, then the next one had 4.

Some workouts my pullups are 6 5 5, others its 5 5 5. Its been stuck like this for a while and its really fustrating.

Why cant i increase on my pullups?
Are my back+bi workouts really bad?
What should i do?

Hamidabdul101:
bump

SirCrocodile:
Try doing a FB workout. Doing pullups 3x per week increases the number you can do at a faster rate/
Another thing you could try is adding light weight (1.25 kg). Then work back up to 3x5, then add more weight. Keep going, and then do it weightless. You should be able to do more pullups.

Dille:
I have increased my chin-ups from 4-5 to 9 in 2.5 months by just trying to do one more per week or two weeks.

Or if you can do 5 in a set then do 3 slow negatives and try to do one more rep every workout to one set. This is what it would look like

5, 3 neg | 5, 3 neg | 5, 3 neg
6, 2 neg | 5, 3 neg | 5, 3 neg
6, 2 neg | 6, 2 neg | 5, 3 neg
6, 2 neg | 6, 2 neg | 6, 2 neg
7, 1 neg | 6, 2 neg | 6, 2 neg

Continue doing this until you can do 8 x 3

Another thing is the density training


Density Training Pull-ups



Also doing deadlifts can help.

Are you working out at your home or gym? Could you do deadlifts? How long have you been working out?

My suggestion: Go on FB routine.

Deadlifts 5x5 or 3x5 on a leg day
Chin-ups or pull-ups
Barbell or dumbbell rows
Pullover http://www.exrx.net/WeightExercises/LatissimusDorsi/BBPullover.html
Barbell biceps curl (Not necessary)

Hamidabdul101:
No i dont do deadlifts. Anyways deadlifts are for lowerback as opposed to upperback.

Anyways reason why is cus i workout at home and the only gyms around me have dumbells anyway.

i been working out for about a year or a year and a half properly. I dont really keep track or anything.

btw do you mean 3x8, not 8x3?

Anyways i think i was underperforming maybe because i did 2 hours of swimming about 3 hours before my backworkout because i do swimming on wednesdays during school. Me and all my friends go at 1:50 and finish at about 3:30.

So i think that might be a possible factor. Anyhow do you reccomend me doing what dodo says in his "how to increase pullups" post where he says if you can do 5 - 6 pullups fresh you do the drop set thing where you go wide grip pulls, normal grip pulls, narrow grip chins, then neutrla grip pulls.

Thanks :)

Navigation

[0] Message Index