My pullup conundrum...

[davidodavid]

Hi,

I seem to be hitting a hard plateau at about 5 or 6 pullups (medium width) and was wondering if anyone had a few solutions.

Currently on RR&D which has a protocol of 5X5, but I'd love to hit the elusive 10 pullups at the end of the 6 weeks or so.

My problem seems to be engaging my lats during the move. I can't retract them and pull myself up, relying instead on my arms to get up. Obviously, the lats must be engaged at some point but it just doesn't feel so. I also have long arms which can't be helping the mechanics of the move. (While there are guys who pull to the upper chest, I'm taking great solace in the name "chinup" and just clearing the bar with my clenched jaw).

Do I stick wth the 5X5 and add weight?

Move my hands into a closer grip, as I've heard that it engages the lats more?

Or just shut up and keep lifting?

Thanks,

david

[I. Kay]

I'd stick with the 5x5 as prescribed by your routine. I think if you can add weight, then by the end of your 6 weeks, 10 body-weight pullups won't be too difficult. I guess patience is the best call here.

[jimb213]

maybe you could try varying the grip between sets? Do a set of wide pullups, a set of medium-width, neutral grip, chinups (palms facing you), etc. Perhaps some variety will help you bust through the plateau.

[austintwo]

Part of the answer is, like you said, keep lifting and working at it. Try to vary the set/rep protocol every four weeks or so. Maybe try weighted pullups, alternating with unweighted, i.e. a rep scheme of 5-1-5-1-5-1. Also, try some other related lifts to change things up, such as bent-over rows (overhand as well as underhand). You could even try a pullup specialization program for 3 or 4 weeks (like the Armstrong Pullup Program - I've heard great things about results others have gotten and the workout is on my to-do list).

Good luck!

Pete

[wunbusyguy]

Don't go wide grip on your pullups, it is bad for your shoulders.
Check out this article posted on t-mag recently, it should help you along.
http://www.t-nation.com/readTopic.do...ba13?id=404137
I do something like it and the previously mentioned armstrong program together every now and then, and have made great improvements.
-Kevin

[davidodavid]

Thanks, all.

I'll check out the article.

david