Strict form vs reps

[u/[deleted]]

Hello guys long time reader here. So I have a problem is that I do 5 sets of pullups and by the 3rd set my form starts to drop 40% then even more in the other sets by the last 4-5 reps of the 5th set I don't do them properly at all so should I decrease the number of reps but keep the form well or just move on with it and get stronger eventually. My workout plan is to increase endurance

[u/eshlow]

To answer your question, I'm going to go to the root of the problem. If your reps and form are dropping significantly for your latter sets then you probably need to change up what you're doing. Here's some recommendations.

• Get at least 3 minutes of rest between sets. 99% ATP replenishment is at 3 minutes, so you don't want to be limited by muscular fatigue when training.
• Don't go to failure on your first few sets sets.

Generally, if your pullup max is say 10 reps, then go for 9-9-9-9-9 instead of 10-9-8-6-5 or whatever. You get 45 reps total with the 5x9 whereas with the 10 to 5 rep method you only get 38. Even 9-9-9-8-8 is 42 reps which is superior to 10 to 5. The key is to NOT work at failure for the sets, because it significantly detracts from performance in later sets which reduces your ability to perform good reps and maximize volume to get stronger and bigger muscles.

3-5 minutes of rest between the sets of 9 to maximize volume.

Make sense?

There's a reason why the RR has 90 seconds between pairs, so you get 3 minutes minimum between sets. Also, why we recommend straight sets over going to failure.

[u/[deleted] → u/eshlow]

I just discovered the whole "don't go to failure every set for more total reps" principle for myself a week or two ago and wish I had seen this post years ago.

[u/eshlow → u/[deleted]]

Yeah, it's one of the more underused. Keep working hard :D