The Best Way to Train to Increase Pull-Ups

In this QUAH Sal, Adam, & Justin answer the question “What's the best way to train for pull-ups?"

If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.

Stop Working Out And Start Practicing - Mind Pump Media

Rubberbanditz Resistance Band Set

How To Do A Pull Up | Banded Pull Up Regression (TRY THIS) - Mind Pump TV

Free resources & guides on building muscle, fat loss, improving mobility, & more:

Check out the full episode 1601 here:
“the Best Way to Train to Increase Pull-Ups"
LIKE this video if you learned something new!
COMMENT your thoughts on this topic.
SUBSCRIBE for more valuable fitness content!
#MindPump

CONNECT WITH US:

SHOP MIND PUMP:

PRIVATE FACEBOOK GROUP:

PODCAST:

[spencergsmith]

“Strength is a skill. Training must be approached as a practice, not a workout.” Pavel Tsatsouline

[thefuzzycookie]

Back is so satisfying to train, the contractions are next level. To add, weighted pull ups have translated to helping me engage my lats with other exercises. Honestly, I think weighted pull ups contributed significantly to my OHP gains. It’s like I’m able to more consciously brace/engage them

[dylan]

Last August I started working out again after 10 year break. I could do 3 pull ups max, with the 3rd being a struggle. Now, today, my (home) back workout consists of 60 pull ups. I generally do them in sets of 6 reps, with a 90-120 second break in between. The first 30 reps are with a 10kg weighted vest. My lats are visibly bigger/wider, as are my forearms.

It's amazing what you can achieve with consistency and patience.

[pf]

Tips I've learned for pull ups

1. Practice dead hangs

-If you cant hold your bodyweight then you won't progress like you would

Benefits will help with forearm strength too

2, Use a chair to boost yourself up then slowly lower yourself down

3, Like the guys said using bands is amazing for making the movement easier plus it helps with the mind mussel connection understanding the movement

4, Be patient with yourself,
you can't get it all but you can get some

Hope someone finds this helpful

[king-nick]

I use to do that in high school, even today I still do it at times. I beat some marines in a pull-up competition not really trying. That’s how effective it is

[humzahs]

This is unbelievably factual. I thought i was the only one who realised this and did this but had trouble articulating it to others. Well said as usual

[terpfan]

Another good technique if you don’t have access to assistance machine is negatives

Jump up to bar and lower yourself slowly
Very helpful if you can’t do any yet

[builtdifferent]

Assisted machine good for hypertrophy

Allowing you to standardize a full range of motion, where you extend all the way through until you feel/hear the weight touch the stack at the end of each rep

You can focus more on different variations of form, to target the back in different ways

You can train in more hypertrophy rep range, & milk more out of the eccentric

[TobyKBTY]

Greasing the groove! Agree, that's the best thing that helped me get 12-15 bodyweight pullups. Now I'm at 30lbs weighted pullups for 5x5 on actual working sets

[NuclearSpinach]

This type of slow-build submaximal hyper-frequent training is something we need to talk more about with pull ups, push ups, pistol squats, etc. Also having a focus: this month is pull ups, next month push ups, etc., instead of doing too much at once.

[valore]

Pullups and pushups are about 90% of my upper-body workouts. I'm 160lb, and my one-set max with 45lbs of additional weight is 20. Here's how I train: After a couple of warm up sets without added weight, I add the 45lbs and do a one-set max. I then rest for 1.5 minutes and do another one-set max. After the second one-set max, I only take 45 seconds rest in between sets, but each of those sets I take to within one rep of total failure. I do 14 of these sets. Moreover, I use four different grips, trying to emphasize different muscles.

[leviokumu]

I do 20 pull ups every day! The results are amazing!

[_freedomordeath_]

I couldn't do 1 pullup
So I used 5 bands, each one thicker than the other
So I was able to do 3 sets of 5 reps with all of them, next week 3 sets of 6 reps and so on untill 10 reps
Then I removed the thinest band and started again from 3x5 untill I was able to do 3x10, and then removed the next band that was the thinest and so on... Edit: I was doing something similar they mentioned
I would do 4th set untill failure (which was 2-3 reps max, then I would jump up and lower myself slowly and I think it helped a lot
Now I'm at 3x6 without bands and 10kg load
It was a slow progress but it helped me a lot, hope it helps someone too.
Sorry for bad English
Greetings from Serbia 🇷🇸

[ivoprinc]

One of the best podcasts on youtube love u guys.

[sarahmcdonald]

Yep! Grabbed a bar a couple weeks ago and just walk by and try about 5 times a day has already made me measurably stronger.

[alphageneral]

Dec 2019 I could do 2 pull-ups max(with not good form) today I’m doing 3 or 4 sets of 5 with good form. I used the assisted pull-up machine and I would hold my last rep at the top for ten seconds also used the lat pull down machine to strengthen my pull muscles.

[stevekennyufc]

I love this advice guys! I am good at pull-ups… I can do 12-14 and even learned to do them in the bathroom stall during the Covid break out (I’d be happy to give a video on that if you guys want) but… this video now made me realize to do 4-5 pull-ups with a 25lb plate 2-4 time a day depending on my work schedule. I really like the way you guys think abs approach things 👍

[sultanmdn]

I just love you guys, i am a coach, was training for like 10 years, and still learning from you guys !
Really great channel

[moustachio]

Assisted pull up machines do not equal pull up practice. What I learned is to practice the eccentric. Doing the eccentric slowly will still build strength. Next would be to use an elastic band. And yes everyone needs to pullup everyday and that’s the same for squats too.

[LondBuch]

Pull-ups, chin ups and dips were always my favorite work-outs until about 4 years ago when I developed arthritis in my left hand to the point that any pulls and chins were excruciating, but I could still do dips if I was careful. Anyway, I made some diet changes etc and the arthritis is 90% gone. I am now 70 y/o. About 6 weeks ago I started doing pulls and chins again, every other day I alternate with dips and take off one day a week. Currently doing good sets of 7 pulls and 6 chins. From what this video says, I should do at least a few of everything every day. I don’t do push ups, I figure the dips are superior, especially using 45 degree diagonal grips. Any thoughts, suggestions??