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10reps a day/70 a week.How many reps a week are you doing these days?
10reps a day/70 a week.How many reps a week are you doing these days?
Don't forget where you started, you could do 3 on the 2nd of May. Pretty significant statistical improvement, even if it doesn't feel like it.10reps a day/70 a week.
You are right.Don't forget where you started, you could do 3 on the 2nd of May. Pretty significant statistical improvement, even if it doesn't feel like it.
Maybe it’s already been mentioned in the thread, but one thing I find that helps with greasing the groove is varying the volume day to day. So something you could experiment with is doing 10 reps one day, 6 the next day, 8 another day, 4, 12, etc….10reps a day/70 a week.
You are right.You went from 3 to 6 - awesome!
Heck, even twice a week might not be bad moving forward. DJ mentions that "old man pull-up syndrome" or something like that and you absolutely don't want to develop wrist/elbow/shoulder problems because you got overly ambitious trying to build/rebuild your pull-ups.
very interesting....I have just found this in a old thread on DD and i think i will try this:
Dan John: After a certain age, when you do pull-ups, you hurt your elbows. In fact, right before the RKC 2, I was getting ready for the pull-up test and had pushed the envelope too much. Now, what I have middle-aged guys follow the rule of ten on pull-ups: they can never do more than ten pull-ups in a workout. That can be ten singles, two sets of five, five sets of two, three sets of three, or any combination. What we're finding is that at the end of two or three weeks, they are flying off the ground. Welcome to Easy Strength.
yup..tendonitis is real rough...You went from 3 to 6 - awesome!
Heck, even twice a week might not be bad moving forward. DJ mentions that "old man pull-up syndrome" or something like that and you absolutely don't want to develop wrist/elbow/shoulder problems because you got overly ambitious trying to build/rebuild your pull-ups.
I’m not sure what bracket specifically constitutes middle-age, but I am about the turn 39, and recognize that my recovery is definitely not what it used to be. With all due respect to Dan John and everything he’s contributed to fitness, I dislike hearing statements like this. It is a blanket statement and is kind of a “nocebo” statement, and such statements can lead to “laypersons” thinking in absolutes, just like how some people might avoid any spinal flexion because of “stability” or whatever. There’s a lot of nuance in human movement, and just as much from person to person.I have just found this in a old thread on DD and i think i will try this:
Dan John: After a certain age, when you do pull-ups, you hurt your elbows. In fact, right before the RKC 2, I was getting ready for the pull-up test and had pushed the envelope too much. Now, what I have middle-aged guys follow the rule of ten on pull-ups: they can never do more than ten pull-ups in a workout. That can be ten singles, two sets of five, five sets of two, three sets of three, or any combination. What we're finding is that at the end of two or three weeks, they are flying off the ground. Welcome to Easy Strength.
I don't think it's unreasonable to say that it takes people who are older longer to bounce back from dings and should be even more wary about crappy, unthoughtful programming. As I read this (and as I've heard him say more than once) he's not saying don't do pull-ups, he's just stating (what I think is) the obvious - too much, too soon and you're going to have problems (exactly what you've written)I’m not sure what bracket specifically constitutes middle-age, but I am about the turn 39, and recognize that my recovery is definitely not what it used to be. With all due respect to Dan John and everything he’s contributed to fitness, I dislike hearing statements like this. It is a blanket statement and is kind of a “nocebo” statement, and such statements can lead to “laypersons” thinking in absolutes, just like how some people might avoid any spinal flexion because of “stability” or whatever. There’s a lot of nuance in human movement, and just as much from person to person.
I would rather say that one should very slowly add volume to pull-ups (like one rep per week even) and see how the body reacts, than say “you’re old now so you can’t do ‘x.’”
There’s also the component of joint mobility. As we age, our movement patterns become more ingrained and can turn into imbalances, immobilities and compensations. I have found that working with a good PT that can address these has helped rid me of chronic elbow pains.
I’m not “old,” I’m willing to admit. Just want to put out my two cents not to take blanket statements to heart too quickly.
Allll that being said, you can make great gains on ten reps per day. I do it with some stuff and enjoy it. But if you want to go beyond ten reps, I would just do it slowly and cautiously and not expect your elbows to explode just because an expert told you they would.
Ah, sorry, I missed that in all the comments about old men and pullups!Its my shoulder that is a little irritated.
100% agree. That's just not what was written.I don't think it's unreasonable to say that it takes people who are older longer to bounce back from dings and should be even more wary about crappy, unthoughtful programming. As I read this (and as I've heard him say more than once) he's not saying don't do pull-ups, he's just stating (what I think is) the obvious - too much, too soon and you're going to have problems (exactly what you've written)
As a coach or personal trainer, it is one thing to prescribe limited reps to athletes or clients whose personal circumstances you are aware of. Writing stuff on the internet or in social media is another story. Many people are looking for someone to tell them what to do, and they will take it to heart when a known professional says, "don' t do this, or else." In the quote he is literally saying "you hurt your elbows once you're a certain age." I'm sure that's not what he meant, however, I think that a lot of people will read that and think, "pullups will hurt me once I'm a certain age." Then the nocebo effect might rear its ugly head. Who know..... I guess I just think that when professionals put material out there, they should be aware of how people might interpret their words. Imo it should be more about the effect than the intent. Effective communication, that's all."Dan John: After a certain age, when you do pull-ups, you hurt your elbows. . .Now, what I have middle-aged guys follow the rule of ten on pull-ups: they can never do more than ten pull-ups in a workout."
More pertinent to the thread.... I am not aware of the OP's background, but I do have two cents here that tie to increasing pullups.yup..tendonitis is real rough...
BTDT
And mind you im young...
you got to give the connective tissue and joints time to adapt