I remember a time for many years at the gym where I could not do pull-ups and because I would struggle to do a couple this was something that I neglected for years.
But then I came across advice on how to do more pull-ups and this got me able to do more than a pathetic two pull-ups. So whether you were hopeless like me or on a plateau where you can’t seem to improve try this:
The Pull-Rest-Pull Method
Firstly you’ll need a stop watch, set it to go for a minute. Do as many pull-ups as you can in that minute, resting as needed, it doesn’t matter how many you can do in a row, but how many you can fit into that minute.
So when I could only do two I did that, stopped, rested and stretched for 10 to 20 seconds, then did more, rested, repeat, until the minute was up. Doing it this way I only did about 4 or 5, but that was more than I had previously done!
I would then rest for a minute, this would give me a bit of energy for the next minute. Do the same trying to get as many out as possible.
Rest again for another minute and do a final set.
If you are giving it your all the 1st minute should have the most pullups and the 5th minute should have the least pull-ups. So as below this is what the routine is:
You can do this using a variaty of pull-up techniques. Check out the ones below:
Some tips on getting the most from this:
- During the last 10 seconds of each set, if you are not still doing pull-ups jump up to try and get one more out, controlling the movement downwards – this is called a cheat rep.
- To make it harder or easier alter how far you allow your body to drop down, if you do a longer range motion you will feel a more wider range of muscles working.
- Vary with different pull-ups each time you train (Hint: there are may different grips to give you different ways of doing a pull-up)
- If you can’t do pull-ups at all try this. Pull up one of those aerobic steps and jump into each pull up you do, leaving a short pull-up at the end. Most of the momentum will build up from the jump (see video below)
- In a few weeks you will hopefully see improvement!
Doing pull-ups with a jump
Here is what I have improved after a two months of training doing standard pull-ups:
Give it a go and see how you get on!
For this article I used Pullupszone to show the different methods of doing a pullup.