Be aware that you may not need especial programs at all! Begginers enjoy a linear progression, so if you are begginer, you should increase one rep every workout or at least once a week. If this is not the case, check your workout program.
Whether your training has stagnated or you wanna increase your max number of pull-ups in a short time, in this article we cover three possible ways to achieve this:
- Check your workout program
- Programs based on building strength
- Programs based on increasing frequency
Check your workout program
Proper form is essential, which means you should be raising and lowering the body slowly through the whole range of motion. Then, reaching the required volume threshold is needed to trigger adaptations in muscular and nervous system. For this, do at least two exercises, one vertical pulling exercise, such as pull-up progressions, and one horizantal pulling exercise, such as bodyweight row progressions. Do at least three series for each exercise and 5 to 12 max reps (see Create Your Own Workout for more details). If your training has stagnated, it is most probable that the volume is not sufficient to trigger adaptations. Other reasons for stagnation are a insufficient food or rest. |
Programs based on building strength
These programs are designed to increase your max number of pull-ups based on building strength, using specific isometric, eccentric and concentric exercises. In the following two Tutorial Videos Daniel Vadnal and Dan Jeong show how to increase the max number of pull-ups:
Isometric and eccentric exercises may help, especially at the beginning of a progression. Isometric pull-up exercises should be done by holding the position at different positions through the whole range of motion. Eccentric exercises are performed by slowing down during the eccentric phase (lowering the body) for 5 to 10 seconds, and doing few reps. For concentric dynamic exercises, you should be working on both horizontal and vertical pulling exercises. Horizontal pulling are bodyweight rows, starting with knees bent, and then progressing by straightening and raising legs and moving to tuck front lever pull-ups or one-arm bodyweight rows. The progressions for vertical pulling are chin-up, pull-up, L-pull-up, wide grip pull-up, close-grip pull-up and explosive pull-up. These should provide considerably strength gains. | Bodyweight Row Progressions Pull-Up Progressions |
Programs based on increasing frequency
You should eliminate all other pulling exercises from your workout and compensate with pushing exercises. That is a drawback as for few weeks you concentrate in one pulling exercise only.
Major Charles Lewis Armstrong Pull-Up Program
Major Charles Lewis Armstrong designed this program to break the world record in pull-ups in one set. In the following Tutorial video Edward Checko demonstrates the routine: How to do more Pull-ups: bodyweight training video by OfficialBarstarzz
- Every morning right after waking up do 3 sets of max reps of push-ups (to balance the pull-up workout)
- Day 1) 5 sets of max reps of pull-ups, with 90s rest in between sets
- Day 2) Pyramid (or ladder) -- perform one rep, rest, perform two reps, rest, and so on -- with 10s rest in between sets. Then, at the top of the pyramid, rest 10 s and do one set of max effort
- Day 3) Pick a number of reps that allows you to do 9 sets (3 sets normal of pull-ups, 3 sets of close grip chin-ups, and 3 sets of wide grip pull-ups), with 60s rest between sets
- Day 4) Repeat day 3 to see how many sets you can perform, if you go over 9, add one rep to every set next week
- Day 5) Repeat the hardest routine of the week
Grease the Groove Method
This program focusses on increasing the frequency by doing pull-ups multiple times throughout the day and almost every day. It triggers adaptations in strength and endurance. It works for dynamic exercises, such as pull-ups, dips, push-ups, and sit-ups, as well as for static exercises, such as the front and back lever. Steven Low suggests to follow Greasing The Groove to grow up to 8-10 reps and dissuades using it for the planche (see recommended books).
In the following Tutorial video Daniel Vadnal explains the routine: Greasing The Groove - Training Method: bodyweight training video by FitnessFAQs.
- 6-10 sets at 60-80% of max reps throughout the day (every 1 to 2 hours)
- Stay submaximal (don't reach muscle failure) to avoid overtraining
- Five days per week