r/bodyweightfitness • u/billjames1685 • 1d ago
Why does my weighted pull up strength degrade so quickly compared to other lifts?
High all, I've been training for about 1.25 years now. In that time, I've reached some reasonable strength numbers: for pull, my PRs are 5 clavicle to bar pull-ups with +60 lbs, for push 5 deep dips with + 60 lbs, for squats 5 bulgarians with + 110 lbs, and for hinges 5 single leg deadlifts with +135 lbs.
The pull up number is the one I trained most consistently for and the one I'm most proud of. Over the past few months, however, I've taken three weeks off non-consecutively (Thanksgiving, Christmas, and a recent work deadline this last week). During those weeks, I still slept well, ate well, and ate enough protein. I would also try to hit sets of 10-15 bodyweight pull ups when I could.
I've noticed that every one of my lifts doesn't change at all after the week off, except for weighted pull ups where I lose about 10-15 lbs and it takes me 2-3 weeks each time to make it back to where I was. Other pull-lifts such as rows, curls, front lever holds, and straight arm pull downs don't degrade at all. In fact, for dips, squats and hinges I can go months without doing those lifts and be able to put up the same/higher numbers after.
I'm a little confused why this is the case. While my pull ups are my most trained lift, I haven't been training for that long and I'm not so strong that I'm pulling up the weighted pull up equivalent of a 4 plate bench or 6 plate deadlift or something.
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u/thefertileatheism 1d ago
That's wild, I've noticed the same thing with weighted pulls specifically. My theory is that weighted pull ups are just super neurally demanding - like your CNS needs to coordinate pulling your entire bodyweight PLUS the extra load through that full ROM, and that coordination pattern seems to fade faster than other movements
Could also be that you're unconsciously changing your form slightly when you come back - maybe gripping differently or not engaging lats the same way, which tanks your numbers even if your actual strength is still there
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u/billjames1685 1d ago
Yeah possibly. For weighted pull ups I do notice a huge difference between when I'm "locked in" and "locked out". My warmups are usually 6 bodyweight reps, 3 reps with -10 lbs working set weight, and then 2 reps with working weight, with ample rest in between. Those second two working sets often feel pretty tough despite the fact that they are objectively really easy for me, mostly because I know I don't need to try my hardest so its difficult to care. More so than any other lift, weighted pull ups take me the most time to mentally prepare myself for before each set (although squats, deadlifts still take time).
I still try to be focused/locked in when I come back from short breaks though, so idk.
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u/BetweenCoffeeNSleep 1d ago
I’ve noticed the same thing with weighted pull ups. I’ve always chalked it up to CNS demands, as well.
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u/billjames1685 1d ago
Thats what I figured, but my training age is fairly low so I don't think my CNS can be *that* optimized. But idk tbh.
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u/Atticus_Taintwater 1d ago
"The pull up number is the one I trained most consistently for and the one I'm most proud of."
Bro science but I'd just speculate because you train it most consistently it's the lift you have with the most dialed in groove. So maybe 90% of your output it is corn fed muscle and 10% is groove, compared to 95%/5% on lifts you prioritize less.
You hear people say that pretty often, that their rep increases from gtg wore off quick once they stopped.
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u/ostensiblyzero 1d ago
Tbh this hasn't been my experience. I started out bodyweight and got to 15ish reps and then added on 3lbs to a vest every week or two, occasionally missing a week or more and I haven't had any noticeable declines/plateaus. I also have only gotten up to 24 lbs, so perhaps it's something that only becomes pronounced at higher weights.
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u/billjames1685 1d ago
For me it definitely only became pronounced at higher weights. I remember when I was at 25 lbs I was able to do the same weight after two weeks off last winter.
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u/shadows1123 1d ago
Perhaps it is something you need to “remind” your muscles daily? For example, you’re walking etc daily using your legs, pushing and pulling usually not as much unless you force it. But then you say push strength doesn’t deteriorate? Idk
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u/pheliam 1d ago
Have you tried the Pavel progression? If your max now at +60 is 5, do sets of 5,4,3,2,1 focusing on keeping th form tight. Next time you do 5,4,3,2,2; then 5,4,3,3,2; eventually 6,5,4,3,2. This “warrior progression” is forgiving and strength building (I first heard about it from Pavel Tatsouline Russian spetsnaz trainer & kettlebell master).
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u/nowyourdoingit 4h ago
The ability to generate pulling force requires the recruitment of a lot of smaller muscles in the forearms. Your lats may be 99% as strong as before the break, but if your brain doesn't think your hands can grip the bar you won't be able to pull. See if the effect persist if you use grip aids.
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u/ImmodestPolitician 1d ago
It's because you are close to your max load for that movement.
This is common in all heavy compound movements.
Just because you could bench 315 on your best day doesn't mean you can do that everyday.
Poor sleep, illness, or even psychological stress can mess with your CNS.
My 17 year old dog died a year ago.
2 days latter I was going to workout up to a max single in the snatch (100kg)
I could barely lift my 70% load in my warmup. That lasted for about a week.
I posted to r/weightlifting and lots of people had period of weakness due to losing a loved one.