Pullups Setup Hst

Discussion in 'Hypertrophy-Specific Training (HST)' started by Caceresfj, Oct 22, 2016.

  1. Caceresfj

    Caceresfj New Member

    My maxs are
    10 Rep 87kg bodyweight pullups
    5 Rep 87kg bodyweight +20kg
    How do you set 15s 10s 5s??
    Thanks!!
     
  2. mickc1965

    mickc1965 Well-Known Member

    Do you have access to a lat pull down machine?
     
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  3. Old and Grey

    Old and Grey Super Moderator Staff Member

    Or use assistance bands.
     
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  4. Totentanz

    Totentanz Super Moderator Staff Member

    As was already stated - do pulldowns then switch to pullups, or use some form of assistance. If you are lifting at a gym, they should have an assistance machine for doing pullups that you can use in 15s.

    You can also just do bodyweight until you are able to add weight.
     
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  5. Caceresfj

    Caceresfj New Member

    Thanks!!! Yes there is one in the gym and assisted pullups machine but hate it
    What do you think about this???
    My max are
    10 Rep bodyweight and 5rep +20kg

    15s 8,8,9,9,10 Rep
    10s 8,8,9,9,10,10 Rep +5kg
    8s 6,6,7,7,8,8 Rep +10kg
    5s 5reps+ (19,20,21,22,23,24,25 ) kg
     
  6. Totentanz

    Totentanz Super Moderator Staff Member

    Are you planning to do multiple sets? I would at least cluster to get 20-30 reps total when you are using bodyweight only.
     
  7. Caceresfj

    Caceresfj New Member

    My max is now 10 but if i train couple of weeks easy 15 . The hst Back workout Will be
    1 set pullups
    1 pulldown
    2 pendlay row

    And i dont know what training will work better for pullups
     
  8. mickc1965

    mickc1965 Well-Known Member

    Personally based on 1 set for this exercise at your body weight (87 kgs) I would do pull ups as the first exercise as follows

    15s - cluster to 15 reps at body weight

    10s - would aim for 10 reps in the first week, then maybe add 5 kgs and aim for 10 reps again and cluster if necessary

    5s - 5 reps but add 10kgs for all the sessions in the first week then for the 2nd week add 15 kgs for 1st session, 20 kgs for the 2nd session and then add either 22.5 or 25 kgs for the final session all depending on how the 2nd session felt
     
  9. Caceresfj

    Caceresfj New Member

    Thanks!! i will try this.
     
  10. Old and Grey

    Old and Grey Super Moderator Staff Member

    If possible, use a neutral grip for pull ups. It reduces the limitations put on reaching your maxes.
     
  11. Caceresfj

    Caceresfj New Member

    Ok thanks
     

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