Cant do pull ups all of a sudden GTFIH workoutcels

Villain

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last week i decided to start working out again and I did 3 reps of pull up but now i cant even do one pull up properly. is it because im heavier or my muscle needs rest?
 
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RegisterUserName

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KingOfRome

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Check your form. It has a massive impact on your number of reps. Keeping a tight lower body and core (good form) will help you do more reps, but so will doing partial reps (bad form). A difference in form will translate to a difference in your number of performed reps.

Check your sleep, hunger, and hydration. Getting less than seven hours of sleep the previous night, working out hungry or fasted, and working out dehydrated will all negatively impact your performance on any exercise.

Since you could only do three last time, and none this time, it's clear that a bodyweight pullup is very close to your one rep max on the exercise, so everything counts. Try doing assisted pullups with resistance bands.
 
Villain

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Check your form. It has a massive impact on your number of reps. Keeping a tight lower body and core (good form) will help you do more reps, but so will doing partial reps (bad form). A difference in form will translate to a difference in your number of performed reps.

Check your sleep, hunger, and hydration. Getting less than seven hours of sleep the previous night, working out hungry or fasted, and working out dehydrated will all negatively impact your performance on any exercise.

Since you could only do three last time, and none this time, it's clear that a bodyweight pullup is very close to your one rep max on the exercise, so everything counts. Try doing assisted pullups with resistance bands.
sorry i phrased it wrong . last week i can do 3 reps but now i can't even do one pull ups
 
KingOfRome

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sorry i phrased it wrong . last week i can do 3 reps but now i can't even do one pull ups
I understood what you meant. There's no way you got significantly stronger or weaker in a single week. It's not your subhuman genetics or whatever. It's your form, or your sleep, or your nutrition, or some combination of the three.
 
Villain

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I understood what you meant. There's no way you got significantly stronger or weaker in a single week. It's not your subhuman genetics or whatever. It's your form, or your sleep, or your nutrition, or some combination of the three.
I see i guess its my form. my muscle still quite hurts from my past work out maybe theres a problem in muscle too
 
KingOfRome

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I see i guess its my form. my muscle still quite hurts from my past work out maybe theres a problem in muscle too
It's either under-recovery (undereating and poor sleep are your primary culprits here) or delayed onset muscle soreness (happens when you do exercises you're not used to). As long as you eat somewhere around your maintenance calories, preferably slightly over unless you're fat, it should go away and your ability to do pull ups should increase.
 
HumanTrash

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MarriedAndLookin4Fun

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Try showering more
 
Hate_my_life

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Check your form. It has a massive impact on your number of reps. Keeping a tight lower body and core (good form) will help you do more reps, but so will doing partial reps (bad form). A difference in form will translate to a difference in your number of performed reps.

Check your sleep, hunger, and hydration. Getting less than seven hours of sleep the previous night, working out hungry or fasted, and working out dehydrated will all negatively impact your performance on any exercise.

Since you could only do three last time, and none this time, it's clear that a bodyweight pullup is very close to your one rep max on the exercise, so everything counts. Try doing assisted pullups with resistance bands.
This.
 
Blacktarpill

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I cant pull up myself bec. im weak.
 
gymletethnicel

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I feel you man, last week I lifted 160kg and today I had trouble with 140kg. Just rest.
 
RageAgainstTDL

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I see i guess its my form. my muscle still quite hurts from my past work out maybe theres a problem in muscle too
Of course you can't do it if your muscles are still sore. Give a bit more rest.
 
jackwolfskin999

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Sometimes this happens you're stronger 1 day weaker the next what you have to worry about is long term progression
You probably went all out last week, this time go slower if you miss a rep do a negative or assisted pullup you should try doing around 8-12 reps per set(as many real pullups as you can and the rest assisted) and increase the number of real pullups over time
 
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