Rest to increase Pull-up and Push-up numbers

A

Aetom

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I have a new program that I plan on doing in a few months when I go to cut. It's lifting for strength/heavy and running. But that's neither here nor there.

If I want to work on increasing my pull-up and push-up numbers, should I do a 5 set method with as many as possible with a rest of...say...90 seconds in between?

Now, I plan on lifting and running on the same days (mon and fri) so I can't spend too much time on lifting nor running.

In other words: What should my rest periods be between my pull-up and push-up sets?
 
It depends on your max. If you can do more than 15-20 reps non-stop then you need to increase endurance, if you can do less than 10-12 reps non-stop then you need to increase strength... How many of each can you do?
 
If you plataeu on Chins/pulls, and can only do around 8-12 depending on energy levels, what is a good way to get stronger and overcome this limit? weighted chins ?
 
dswithers said:
It depends on your max. If you can do more than 15-20 reps non-stop then you need to increase endurance, if you can do less than 10-12 reps non-stop then you need to increase strength... How many of each can you do?
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I can do about 70 pushups non stop.

And, yeah, about 8-12 pull-ups.

I have looked at "grease the groove" and I do do that, but because of school, I can't really do pull-ups whenever I want.
 
I am a relative newb here, but I'm not real sure that a lifting plan for strength and a cutting phase go hand-in-hand (?)
Not that you can't give it a go, and certainly maintain your current levels, but going into a calorie deficit for cutting phase does not lend itself to heavy lifting and gains.

Sorry if I misunderstood the original post.

As for pullups, I've had the most success doing very slow, deliberate, and as purely vertical reps as possible. Make every rep exactly the same (don't settle for a partial rep at the bar) and when you can't get the chin over the bar on the last rep, hold yourself as high as possible until utter failure. I've added 1 pullup to my last set every other time I do my upper split. After doing this for 3 months, my pullup gains are just amazing. I truly believe that focusing on core/full body workouts helps a lot in this regard. It seems like my pullups also went into overdrive once I started getting serious about squats and deadlifts...go figure.

For pushups, maybe vary the angle (elevate your feet), and slow it down a little while using pushup bars to increase the stretch at the bottom. Go down slow, and explode.
That kind of sounded pornographic.
 
Krodad said:
I am a relative newb here, but I'm not real sure that a lifting plan for strength and a cutting phase go hand-in-hand (?)
Not that you can't give it a go, and certainly maintain your current levels, but going into a calorie deficit for cutting phase does not lend itself to heavy lifting and gains.

Sorry if I misunderstood the original post.

As for pullups, I've had the most success doing very slow, deliberate, and as purely vertical reps as possible. Make every rep exactly the same (don't settle for a partial rep at the bar) and when you can't get the chin over the bar on the last rep, hold yourself as high as possible until utter failure. I've added 1 pullup to my last set every other time I do my upper split. After doing this for 3 months, my pullup gains are just amazing. I truly believe that focusing on core/full body workouts helps a lot in this regard. It seems like my pullups also went into overdrive once I started getting serious about squats and deadlifts...go figure.

For pushups, maybe vary the angle (elevate your feet), and slow it down a little while using pushup bars to increase the stretch at the bottom. Go down slow, and explode.
That kind of sounded pornographic.
Click to expand...

Well, I'm not looking to gain mass, just maybe add some strength (that's not even my main objective). I am there to 1.) increase cardio endurance and 2.) maintain muscle/strength.

I will try going as slow and vertical as possible. I just figured that when training starts (if I'm accepted at the air force academy), I won't have time to do them slow and vertical, I'll have to literally drop my chin and stop just long enough for my elbows to lock, then start back up again explosively. I just figured that if I trained to go fast, I would increase my number when I have to do my test quickly (or when they wake me up at 3 AM in BCT).

For your pull-up sets, did you do 5 sets to failure?

And again, for push-ups, if I do them at an incline, will that increase my endurance numbers when I am flat?

P.S. Your last statement was a bit dirty:yelrotflmao:
 
Didn't know you were training for a PT test. Yes, you definately want to score as high as possible on the test, so train for speed. I seem to remember from my service days that the grip did not matter, so you might want to change things up sometimes, and see which grip gives you better endurance to max out the test. You MIGHT even be able to switch grip in mid-test, which would inolve some different muscles and maybe let you crank out a few more...don't hold me to that. You will be most likely be tested by Academy officers that will not allow such a thing, regulations or not.

And I commend you for your desire to serve and attend such an institution. I was AF ROTC before I switched to the Army...I could not get a waiver for a pilot slot due to my ever-so-slightly less than perfect eyesight...if I had a 4.0 gradepoint at Iowa State, maybe the waiver, but chemistry kicked my butt.

I wish you all the luck in getting admitted. Hopefully this time next year you will be visiting your folks on Thanksgiving Leave as a Cadet!
 
I've got to admit, I had concerns about what might come up when I googled 'grease the groove' but it's good stuff. See here:



P.S. Jimmy McGriff's album 'Groove Grease' does have a NSFW album cover, though ;)
 
Krodad said:
Didn't know you were training for a PT test. Yes, you definately want to score as high as possible on the test, so train for speed. I seem to remember from my service days that the grip did not matter, so you might want to change things up sometimes, and see which grip gives you better endurance to max out the test. You MIGHT even be able to switch grip in mid-test, which would inolve some different muscles and maybe let you crank out a few more...don't hold me to that. You will be most likely be tested by Academy officers that will not allow such a thing, regulations or not.

And I commend you for your desire to serve and attend such an institution. I was AF ROTC before I switched to the Army...I could not get a waiver for a pilot slot due to my ever-so-slightly less than perfect eyesight...if I had a 4.0 gradepoint at Iowa State, maybe the waiver, but chemistry kicked my butt.

I wish you all the luck in getting admitted. Hopefully this time next year you will be visiting your folks on Thanksgiving Leave as a Cadet!
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Yeah, I doubt they would let me do that. And I don't blame them...I prefer to do pull-ups anyways, they work all the arms and the back.

Thank you too. I want to be a good contribution to the Air Force and be the best I can be, not to mention all the opportunities the Air Force (or any other service branch for that matter) has to offer.

That's too bad about your eyesight. I think pilots are going to be slowly phased out anyways. I've been reading a lot of Air Force magazines, and UAV's seem to be more and more popular. They can never completely replace fighter pilots...but give them time.

Thanks for the luck. I have a 4.0 so far and I really hope they will admit me on my first try...that would be awesome!

And I'm only a sophomore right now, so in about 3 years I hope to be 'on a jetplane' lol.
 
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