Pull ups and resistance band

10 replies

• excitedtrain704·Jun 29, 12:54 AM

  Not 100% sure what a lever is but id say keep the same band and just go for negatives after youve done your sets of pull-ups

• crazy_trip_6387_3·Jun 29, 1:05 AM

  you can also use a box or chair to do negatives and do isostatic holds - just fighting against gravity will build that strength, yes i'd advise you to get into the 4-5 rep range while also implementing the above i'd probably replace plank for decline push-up as it trains the core equally well and gives you the upper pec development too, but if you plan to ever get into handstand push ups this will crossover a bit but not as much as pike pushup

• excitedtrain704_2·Jun 29, 2:05 AM

  You can get pretty far with body weight + bands and a bar. I now assume thats what you mean by lever?

• freakyxz_2·Jun 29, 3:17 AM

  Yeah, a bar. I have edited it.

• liftstreak·Jun 29, 3:49 AM

  I would use whatever band lets you get a few clean reps instead of grinding singles every set. Something like 3-5 assisted pull-ups with the 40kg band, then a couple slow negatives or top holds with the 30kg band, will probably give you more useful practice than only doing one ugly rep. Once 40kg assistance gets easy, reduce the help or add a pause at the top. For the weekly plan, keep the pull-up work away from your hardest run day if you can.

• freakyxz_3·Jul 1, 4:38 PM

  Actually, this morning I made 4 pull ups with the 30kg. Maybe I did not push enough, anyway. I will include negatives. Will definitely replace plank with decline push ups, I just checked what handstand push up is and I dont see myself having the strength soon to be able to do that. Pull ups + negatives / standard push ups / squats and it's variations (e.g. Bulgarian one) / decline push ups. This is what I'll focus on for now, thanks for the advice!

• crazy_trip_6387_4·Jul 1, 4:45 PM

  solid, this is great and remember that cleaning up your technique also counts toward progressive overload so don't be afraid to see the number go down

• salt_ad_645_3·Jul 1, 8:02 PM

  I'd actually increase the assistance for now. If a 40kg band lets you do 4–5 clean reps, that's probably better than grinding out 1–1.5 reps with the 30kg band.

• spirited_revenue_4_6·Jul 1, 10:20 PM

  Use enough assistance to get clean repeatable reps. If the 30 kg band only gives you 1-2 reps, use the 40 kg band for working sets and keep the 30 kg band for a few heavier singles or negatives. Track assistance level and reps until you can do several clean sets of 6-8. I'd track the progression in an app like GymSet. Then reduce assistance without letting the band change the pullup pattern.

• freakyxz_4·Jul 2, 2:50 PM

  I did get 40kg band and first set did 8 reps, 2nd set I couldn’t do the 5th one. Maybe I should do max 5 reps per set.