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How To Increase Your Pull-Ups From 0 to 10+ Reps FAST (3 Science-Based Tips)

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Rating: 4.0; Vote: 1

Pullups are generally one of the most difficult exercises to master. In fact, most individuals have yet to even achieve their first pull up. And for those who have, theyll then often struggle to increase reps on pullups. Although youve probably already tried a few things to help increase pullup strength or achieve your first ever pull-up, the truth is that most people simply use the wrong approaches when it comes to how to improve pullups. In this video though, Ill show you what research indicates are the most effective steps and routines to achieving your first pull-up and then how to increase pullups into the double digits in the fastest way possible. The first thing you need to do to increase reps on pullups is focus on strengthening the prime movers involved. The first exercise will be the scapular pull-ups, which targets the lower traps. For this, simply hang from a bar, relax your shoulders down and away from your ears, and then pull your body up without allowing your elbows to bend with a slight pause at the top. Next will be the kneeling lat pulldown, which primarily strengthens the lats and the core, as well as the biceps. Theoretically, this exercise provides the best strength transference to your pull-up given the similarly of both movements in terms of muscle activation patterns and is therefore essential that we include it here. Next, were going to use the inverted row to further increase pullup strength by strengthening the pulling strength of your lats, core, and arms but to also emphasize the mid-traps a little more. For this, simply hang from a bar with your legs extended on the ground and pull up until your chest just about reaches the bar. Then, youll want to progress this overtime by simply lowering the bar and/or elevating your feet to get your body more horizontal. To really improve pullups, we want to get some actual pull-up training in to neurologically get better at the movement itself. If youre unable to do a pull-up or just cant do very many, youll have to first use alternative exercises to accomplish this. And the first exercise well use for this purpose is the banded pull-up, which Id highly recommend incorporating since its the closest exercise to the pull-up itself. The second exercise will be the negative pull-ups. These help with strengthening the eccentric portion of the pull-up and to also just get you more comfortable with feeling what its like to control your bodyweight against gravity. Youll want to try to work up to a 30 second descent, which will translate to huge strength gains in your actual pullups. To sum it all up for you, heres the overall action plan designed to take you to your first pull-up, then to your first 10-12 pull-ups, and then to your first weighted pull-up and beyond: Step 1: Getting to 10-12 Pull-Ups Straight Perform & Progress The Following 2x/week: Scapular Pull-Ups: 3 sets of 10-15 reps Banded Pull-Ups: 3 sets of 6-12 reps Kneeling Lat Pulldowns: 3 sets of 10-15 reps Inverted Row: 3 sets of 8-12 reps (LOWER ANGLE OVERTIME) Pull-Up Negatives: 2-3 sets (WORK UP TO 30S DESCENT) Add 2 max pull-up sets to the beginning of these workouts and also to 1-2 of your other weights workouts during the week Step 2: Progression Perform weighted pull-ups 2x/week (on one day, use a pull-up variation) for 3-4 sets of 6-10 reps. Start with 2. 5-5lbs additional weight, then continue adding 2. 5-5lbs more once you can successfully complete 3-4 sets of 10 reps with previous weight. Take a pull-ups deload or easy week after every 4 weeks. Hopefully you can see that by applying the right science and the proper steps into your weekly routine, youll be able to experience significantly faster results when it comes to how to increase pullups. And for a step-by-step science-based program that builds these protocols and exercises into your weekly plan for you and shows how to properly progress them overtime such that you can break through plateaus and pack on size and strength in the most effective way possible, then take the analysis quiz below to discover which approach is best for your body: : Music by Ryan Little - Keep Quiet
Date: 2022-01-03

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Comments and reviews: 10

LUCAS
Watching this video right now for the first time(I see that the video posted around a year )
In my opinion, the person attempting to perform 1 good pull up primarily needs a strong grip as in strong forearms along with the mentioned: strong core, strong biceps, strong lats or a strong back muscles.
Just my opinion.
I mastered my first and 1 pull up when I was around 13, 14, or 15 years old.
FYI; I can only do around 3-5 pull ups/chin ups and around 5-8 sets, but I can do perfect pull ups/chin ups
Peace 2022
reply

Irene
I used the assisted pull-up machine for a long time though I can pull myself up with less weight, but I cant pull up with my old band.
Since I bought a new thicker band and started training with the new band, in less than 2 weeks, I can progress to using my old band. I could feel the core engagement when I worked out with the band.
Really really appreciated this video. Well researched and well explained.
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Jesse
I just tried this for the first time. My back is destroyed. I do have one question though.
For the NEGATIVE pull ups, how many attempts count as a set? If I can only hold for 3-4 seconds per rep should I do as many as necessary to total 30 seconds? How about if I can hold for 30 seconds, does that count as a set?
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MadMaxie
tip i learned on the assisted pull up machine for those where bands are genuinely not an option.
-Go on the lowest setting possible
-force yourself to tighten your core
-Go higher then it defaults to
Helped me a lot
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Kavitha
For guys who can do between 5 to 10 and cant increase reps:
Add weighted pullups in your routine. after you take off the weight(after progressing a month or so) you can do hell a lot more.
reply

Fly
You need to be lean to do pullups, if not you're pulling a lot of additional weight.
I was able to progress through lat pull down machine as you can control the weight you're working with.
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Gaming
i used to be able to do 10 pull ups in a row and played a season of football and lost all my back gains and struggle doing a couple, im going to try this pull up program and see if it works
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Graduated
Well, my pull ups are abuse.
Pull up before and after of breakfast.
Pull up before and after lunch
Pull up before sleep (midnight)
Do it! Do it until there's nothing left!
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Simon
You dont need weights just do them slower if you can do 12 and over. . Count to 4 on the negative for hypertrophy. Time under tension is what matters
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jacob
I can do 10 pull ups, but I have problems with form. I have to pause every third rep because I swing too much. Any tips to improve on this?
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