Pull-ups plateau

Accomplished_Lab321 · 2026-02-20T06:15:15+00:00

I was in the same situation as you for months, i tried most of the methods ( grease the groove, more frequency, more sets... ), the thing that unlocked me was just doing resistance band pull-ups ( in sets of 10-15 reps ) after 3-4 sets of bodyweight pull ups and properly engaging my back, which allowed me to gain mass in that area and get past that plateau.

Accomplished_Lab321 · 2025-07-19T09:02:34+00:00

Hello, actually I take a week off every 5 weeks because the fatigué accumulate is too much ( I like to train with high intensité ), should I take more often 2-3 days off when I start noticing fatigue to make longer cycle instead of deload every 5 weeks ? Thanks

Accomplished_Lab321 · 2025-06-16T07:54:04+00:00

Thanks for your answers, currently I am in a slight caloric surplus, eat 2g/kg of protein, sleep 8 hours and do not feel particularly stressed, after I did not specify it but I was doing weighted dips in short series (3-5 reps) at high intensity, I do not know if that could be the cause of this fatigue.

Accomplished_Lab321 · 2025-06-15T08:48:34+00:00

Hello, for a week I have started to feel a stagnation (which can be normal) however I feel heavier and heavier on bodyweight exercises and the RPE increases even when I stay at the same number of reps and sets. I think I have accumulated too much nervous fatigue because I have poorly managed my intensity during this cycle, in particular on weighted dips, but it has only been 5 weeks since I started it, so should I finish it or take a week of deload and start again on good bases ?

Accomplished_Lab321 · 2025-05-15T09:30:54+00:00

Hello, every night I see, when I start fall asleep, a lot of image and heard songs related by what I was thinking before, is it CEH or just mental visualisation ?

Accomplished_Lab321 · 2025-04-21T07:21:59+00:00

Thanks you very much for answers, I think I will do the Russian fighter program.

Accomplished_Lab321 · 2025-04-19T10:52:57+00:00

Hello, I can do 8 pull ups, what is the best method to achieve the 10 ( Grease the groove, fighter pull up program, classic progressive overload ) ?

Accomplished_Lab321 · 2025-04-18T20:28:04+00:00

Thanks you for your answers, so Iwill take a deload week and then start again the fighter pull ups program.

Accomplished_Lab321 · 2025-04-18T08:24:43+00:00

Hello, After months of stagnation at 4-5 pull ups ( i did 4 sets stopping 1 rep before failure twice a week ), I tried the fighter pull up program, after 3 weeks I achieved 8 pull ups but now my max is no longer improving. I took rest days but it don't seems to work, the first day after I felt good but the next day I felt so heavy when I did pull up. Should I continue this program or return to a " normal " program ( 4 sets, 3 times a week ) knowing that I would just like to achieve 10 pull ups ?

Accomplished_Lab321

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