I'm looking to start a 6 week program in July. I have 3 1 hour sessions a week and all I want to do is build up my pull ups. At the moment I can do about 3/4 a couple of times in a row.
Any ideas of how to build up? Work gym has most stuff including chin assist machine.
My biggest issue is recovery as it historically takes me a long time to recover have DOMS big time. At the moment lift 20 min 4 times a week atonic supersets
Any suggestions would be appreciated
Ring rows and TRX assisted pullups really help build the thoraic strength you need to perform a pullup. A great way to avoid DOMS, as it relates to your pullup goals, are twofold:
-set a limit of total pullup reps for the day
-only increase PU rep volume by 5% weekly
Try this for two weeks, and see how it goes.
4x5 ring rows or TRX assisted PUs.
Make sure they are done first, once you are warmed up.
If you feel like you have 'more in the tank', GFY and move on to another exercise.
Try to do this 2-3 in a week of gym visits.
Week two, move up to NO MORE THAN 24 total reps
Week three 30 total reps.
If you feel froggy, attempt a couple of regular pullups instead of doing the last 2-3 reps. A failed rep still counts as a rep for your cumulative total for the day.
DOMS from pullups will fucking ruin you for a week; be smart when you train. It's always better to be undertrained than overtrained, when you are living in the real world.