Alchemy and Fitness: Breaking the Pull-Up Plateau

I have covered this with many of the ladies at my box but it is a bigger issue not just with females but amongst males as well. There is no difference in the muscular blueprint between men and woman, only size, and with size comes more contractile force which is why men typically tend to have achieved pull-ups early on in life or through training. That's it. However, even though men tend to have bigger or stronger muscles they still reach a limit to their ability to do high repetitions of pull-ups, strict or kipping. Depending on the programing you follow you might not be getting the volume or movements necessary to do more pull-ups, so here are some suggestions.

LOSE WEIGHT: I'm not saying that you are fat but there may be a strength to weight ratio issue working against you. If I can see your ribs and 6 pack then obviously I'm not talking to you. If you are some what bigger and you know it would be easier if your belly was smaller then it might be.

KEEP THE BAND: Yes, coming off of banded pull-ups is a great accomplishment, but if you are not able to rep out 10 strict pull-ups as a warm-up then you may need to develop more Neuromuscular co-ordination, and volume. Volume adds to your muscular endurance which adds to your ability to contract more often with less recovery. Use the band that challenges you around the 8th-10th rep. Simply do more pull-up.

LIFT LIKE A BODY BUILDER: CrossFit in general doesn't supply accessory movements to their strength routines. Pull-ups, Cleans and the occasional rope climb are simply not enough, especially for the needs of people who want results faster. Add a 2 day regiment of traditional weight training to your schedule to do movements that promote strength in elbow flexion and shoulder extension and horizontal adduction. Bicep curls, lat pull down, Rows, and reverse shrugs. Or look at a standard Back and Bi's day in a muscle magazine.

WEIGHTED: To increase your relative strength try weighted pull-ups. Allow yourself the appropriate work to rest ratio and make them apart of your weekly regimen.