Why Are My Pull Ups Getting Worse? All The Answers To Get Back On Track
If you are like me and love doing pull ups, you’ll feel disheartened if you get to a point where it seems like they are getting worse.
Why is this and what has changed? How can you get back to where you want to be?
It could be a number of things…
Why Are My Pull Ups Getting Worse?
One of the possible reasons why your pull-ups might be getting worse is because you are not using the proper form. Make sure that you are using a full range of motion and engaging your back and shoulder muscles when you perform a pull-up. Additionally, make sure that you are using a grip that is comfortable for you and allows you to maintain proper form. Another reason why your pull-ups might be getting worse is that you are not progressing in your training. If you are doing the same number of reps and sets week after week, your body will eventually adapt and plateau. To avoid this, make sure to gradually increase the intensity of your workouts by adding weight, reps, or sets. Finally, make sure that you are allowing your body enough time to recover between workouts. If you are working out too frequently or not giving your muscles enough time to rest, this can lead to fatigue and decreased performance.
Overtraining or under training
If you are finding that your pull-ups are getting worse, it is important to take a step back and analyze your training program.
Are you overtraining or undertraining? If you are overtraining, this can lead to fatigue and eventually decreased performance.
Make sure that you are taking rest days and allowing your body enough time to recover between workouts.
If you are undertraining, on the other hand, your body will not be sufficiently challenged and you will not see the results you want.
You need to find the right balance regarding not doing them too often to burn yourself out, but then you need to be doing them often enough to not lose any progress you have made.
As some people believe pull ups should be done very frequently (like daily), whereas others believe in a gradual progression, you must find what works best for you and your body.
Make sure to gradually increase the intensity of your workouts so that your body is constantly being challenged.
Not enough rest
If you find that your pull-ups are consistently getting worse, it is possible that you are not allowing your body enough time to recover between workouts.
Make sure to give your muscles at least 48 hours of rest before working them again. This will help to prevent fatigue and allow your muscles to fully recover.
It is also important to consider the role that stress can play in performance. If you are feeling stressed, this can lead to decreased energy and focus, which can impact your pull-up performance.
Make sure to take care of yourself both physically and mentally in order to optimize your pull-up performance.
Additionally, make sure to get enough sleep each night as this is crucial for recovery and will help your body to perform at its best.
Not warming up
If you find that your pull-ups are consistently getting worse, it is possible that you are not warming up properly.
A proper warm-up will help to increase your heart rate and blood flow, which will in turn help to prepare your muscles for exercise.
Make sure to include a light cardiovascular component in your warm-up as well as some dynamic stretching.
Warming up properly will help to improve your performance and reduce the risk of injury.
It will also help increase and improve your range of motion, which can be helpful when performing pull-ups, so you will get the most out of the exercise.
Also, it’s worth mentioning that if you have picked up a knock during training or competition, this can lead to your pull ups getting worse.
Make sure you rest up and let any injuries heal properly before returning to exercise.
Routine needs changing
It is possible that your routine needs to be changed.
If you are doing the same number of reps and sets week after week, your body will eventually adapt and plateau.
To avoid this, make sure to gradually increase the intensity of your workouts by adding weight, reps, or sets.
You can also change up the exercises you are doing in order to keep your body challenged.
At what point are you doing pull ups in your workout routine?
If you are doing them at the end of your workout when you are tired, this might be too hard for you and you are not able to perform them with proper form.
It is important to do pull ups earlier on in your workout when you are fresh so that you can give them your all.
If you are consistently seeing a decline in your pull-up performance, it is important to take a step back and analyze your training program in order to make the necessary changes.
Related: Why Are My Pull Ups Decreasing? All You Need To Know For Better Results
Change the way you pull up
If you find that your pull-ups are getting worse, it is possible that you need to change the way you are doing them.
One way to do this is by adding weight. This will help to increase the intensity of the exercise and challenge your muscles more.
Another way to change the way you do pull-ups is by doing negatives. This means that you start at the top of the exercise and then take a longer time to lower yourself down.
This can help to build strength and improve your pull-up performance over time.
Holds are also a great way to change up your pull-ups.
To do this, simply hold yourself at the top of the exercise for as long as you can.
This will help to build strength and endurance in your muscles.
There are many different ways to change up your pull-ups in order to keep your body challenged and improve your performance.
Grip position
Your grip position can also impact your pull-up performance.
Pull ups are usually performed with an overhand grip, this is where your palms face away from you, with an underhand grip, this is where your palms face you, or with a neutral grip, this is where your palms face each other.
The grip position you use will determine which muscles are recruited during the exercise.
When using the overhand grip, you may find that your grip is too wide, this can put extra stress on your shoulder joints and lead to poor form.
On the other hand, if your grip is too narrow, this can limit your range of motion and make the exercise more difficult, especially if your palms are facing away from you, it will feel very unnatural and awkward.
If you change your hand position from an overhand grip to an underhand or neutral grip, the exercise may be easier. Although this variation will place more emphasis on developing your biceps.
Finding the right grip position is important for both safety and performance.
You can experiment with different grip positions in order to find what works best for you.
Mental blocks
One of the main reasons why people fail to improve their pull-up performance is because of mental blocks.
If you are constantly telling yourself that you can’t do it, or that you are not strong enough, then it is likely that you will never be able to improve.
Maybe the fact you have noticed that your pull ups aren’t where you want them to be, that alone can play on your mind.
Some days there will be times when you cant perform as well as you have on previous days, this is normal, and you shouldn’t get too down on yourself.
It is important to focus on your positive aspects, such as the fact that you are still able to do pull ups, and that you are making progress, even if it is slow.
It is important to have a positive mindset and believe in yourself.
If you approach your workouts with confidence, you are more likely to see results.
Are you heavier?
I don’t intend to offend here but, have you put on weight?
Carrying excess weight can make pull ups more difficult as you are effectively lifting your own bodyweight plus the additional weight.
Not necessarily fat, I mean muscle too (feel better now?). If you have been weight training and added muscle, this will make the exercise more difficult, because muscle is heavier than fat.
This is especially true if you haven’t done pull ups for a while when doing another routine that doesn’t incorporate them.
Some bodybuilders can’t do pull ups either, because of their increased muscle mass.
If you have put on weight and you find that your pull ups are getting worse, then you may need to adjust your diet and/or your training routine.
If you are carrying excess weight, then it is important to focus on losing fat, rather than muscle.
Work secondary muscles
Your back and biceps are not the only muscles that are used during pull ups.
Your core muscles, including your abdominals and obliques, are also engaged during the exercise.
If your core muscles are weak, then this can impact your pull-up performance.
You may find that you are unable to maintain a good position, and that your form starts to suffer.
This is why it is important to focus on developing your core strength, as well as your back and biceps.
There are a number of exercises that you can do to work your core muscles, such as sit-ups, crunches, and planks.
Incorporating these exercises into your training routine will help to improve your pull-up performance.
Grip strength
Another reason why your pull ups might be getting worse is that you have a weak grip. Your grip strength is important for a number of reasons.
First of all, if your grip is weak, then you are more likely to lose your grip and fall off the bar.
Secondly, grip strength is important for maintaining good form.
If your grip is weak, then you may find that your form starts to suffer and that you are unable to keep your body in a straight line.
There are a number of exercises that you can do to improve your grip strength, such as grip-strengthening exercises, lifting weights and using kettlebells.
Incorporating these exercises into your training routine will help to improve your pull-up performance.
Related: Why Are Pull Ups So Hard To Progress? (12 Vital Tips To Get Over Hump)
Form
One of the main reasons why your pull ups might be getting worse is because you are not using the proper form.
Make sure that you are using a full range of motion and engaging your back and shoulder muscles when you perform a pull up.
Additionally, make sure that you are using a grip that is comfortable for you and allows you to maintain proper form.
If you are not using the proper form, then you will not only find it more difficult to perform the exercise, but you will also be more likely to injure yourself.
Others also suggest that you might be struggling with pull ups as your form is actually better.
By not cheating and doing the exercise correctly, you are making it harder on yourself. As your muscles get stronger and more accustomed to the movement, the exercise will become easier.
Partner for motivation
It can be difficult to stay motivated when you are working out on your own.
One way to stay motivated is to find a workout partner who can help to encourage and motivate you.
Working out with a partner can also make the exercise more enjoyable and help to keep you on track.
Also, a little bit of healthy competition won’t hurt anyone. For example, if your partner can do pull ups, it will motivate you to want to try and compete with them as well.
If you are struggling to stay motivated, then consider finding a workout partner who can help you to reach your goals.
What has changed?
There are a number of things that could have changed that are impacting your pull up performance.
It is important to take a step back and look at the bigger picture to try and identify what might be causing the problem.
Some things to consider include:
- Your diet
- Your training routine
- Your level of fitness
- Your motivation
If you are not sure what might be causing the problem, then it might be a good idea to speak to a professional.
A professional can help you to identify the problem and offer advice on how to fix it.
Use a band
A band can help to provide assistance when performing the exercise.
This can be helpful if you are struggling with your form or if you are not strong enough to perform the exercise without assistance.
Bands come in different sizes and levels of resistance.
You will need to experiment to find the right band for you.
Once you have found the right band, you will be able to perform the exercise with proper form.
Then over time, reduce the resistance until you are able to do pull ups properly again without the need for a band.
Final Thoughts…
There are several reasons why your pull ups might be getting worse.
The most important thing is to identify the problem and then take steps to fix it.
If you are not sure what the problem is, then consider speaking to a professional.
Once you have identified the problem, there are a number of steps that you can take to fix it.
Some of these steps include:
- Use proper form
- Use a grip that is comfortable for you
- Use a band for assistance
- Find a workout partner
- Stay motivated
By following these steps, you will be able to improve your pull up performance.
Have your pull ups suffered recently, did you get back on track? Let me know in the comments section below.
