How to Do More Pull Ups
Increase Pull Ups Routine, Workout to Do More Pull Ups
Start by taking an initial assessment of your max number of pull ups. Many argue over the difference between pull ups and chin ups but for this article we will call pull ups hands facing away at a little past shoulder width from full lockout position to chin above hands. I say chin above hands because the bar may slant down at the sides or not have a middle so saying chin over the bar is too limiting.
This is a fairly simple pull up program that uses progression and progressive overload training to increase the number of pull ups you can do in 8 weeks. At the end of 8 weeks, it is easy to retest for a max number of pull ups and start the program over.
Rest is incorporated after every workout to allow the muscles of the lats, rear delts and biceps time to recover before the next workout. These muscles are the primary movers of the pull up and need time after a strenuous workout to recover. It is recommended that at least 3-5 days is taken off at the end of the 8 weeks before starting the program over.
Weight lifting, such as lat pull downs, rows and bicep curls can supplement the pull up program, but must be done in moderation. Doing this program along with a heavy lifting routine will lead to over-training and cause a decline in progress.
When performing the pull ups, look up. This will cause you to lean back a bit and further incorporate the lats in the movement. The lats are a larger, stronger muscle group and will help you to perform more pull ups.
Day 1
Do 5 sets of 50% of max reps.
Day 2
Off
Day 3
Do 5 sets at 75% max reps
Day 4
Off
Day 5
Do 3 sets at 95% max reps
Day 6
Off
Day 7
Retest max reps
Continue this pattern for 4 weeks.
For the next four weeks, do this program.
Day 1
Do 5 sets of 70-75% max reps
Day 2
Off
Day 3
Do 5 sets of 3-4 reps with weight. This weight should make 3-4 reps your max.
Day 4
Off
Day 5
Do 5 sets of 70-75% max reps
Day 6
Off
Day 7
Retest max reps
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