Reply To: Muscle Gain After Pure Strength Training

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#29855
Robby Taylor
Member

Well firstly with one arm pull ups it’s generally recommended to alternate arms every rep, because of how incredibly taxing they are. This will lower the risk for injury or strain. But the main point you are missing is that by the time you could do 12 in one set you will likely have put on a good amount of mass on your back and arms no matter how you program your training. There will be a long time for you to train between when you can do 6 per arm and when you can do 12 per arm, and that is the time when you should structure your programming for using the one arm pull up for mass gain. Also it’s typically ideal to do 3-5 sets.

Also you should know that Jasper Benincasa, one of the best people at pull ups ever, topped out at about 19 or 20 per arm (without alternating), and I think the current Guinness world record is somewhere around 15 reps on the same arm in one minute, plus it wasn’t a single set the guy was allowed to drop off the bar. My point is 12 reps of one arm pull up is world class, so you’re not likely to get there anytime soon.

But if somehow one arm pull ups are getting too easy, you can do a few things to make them harder. Go super slow. Hold a weight in your other hand. The most practical skill to progress to would be the iron cross, if you have access to gymnastic rings. So even though the one arm pull up is the gold standard for elite bodyweight pulling strength, there are things that are even harder…but if you get to a point where you’re doing 12 per arm (24 alternating), simply maintaining that level would be insanely awesome. Honestly though, you should train other skills as well that parallel the OAC, especially if you intend to get to that level. Train high level hand balancing skills and bridging. Good goals would be freestanding handstand push up and stand to stand bridge.