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Pull-up or Shut up!
January 23, 2012
By Chris White
Breaking through plateaus with pull-ups is one of the most common, yet misunderstood, concepts in the gym. Whether it’s getting your first, your tenth, or eclipsing 40, a sound strategy is a must when it comes to making sustainable progress in pull-ups.
Pull-ups are the king of all upper body exercises, trumping both bench press and overhead press as a predictor of performance in many sports. In fact, the more pull-ups you can do the better you’ll perform in sports that require upper body strength, even if that sport demands a great deal of pressing strength.
Knowing where you rank in the hierarchy of pull-up performance is a good place to start. Below are the Go Primal Standards for Strict Pull-ups (i.e. no kipping allowed). There is no distinction between males and females:
Strict Pull-up Standards (unassisted)
Level 1 = 5
Level 2 = 10
Level 3 = 20
Level 4 = 30+
In the United States the average female does zero pull-ups and the average male does one, so getting to five should be everyone’s first big milestone. However, the world record for most pull-ups in a minute by a male and female is 50 and 34 respectively. So the standards above, while lofty, are still somewhat conservative compared to the world-record holders.
Programming for Pull-ups
For best results I recommend spending a minimum of 10 minutes, 3x/week developing pull-up strength, whether that’s here at Go Primal, at home, or at your local Globo Gym.
While doing a few pull-ups here and a few pull-ups there is certainly better than doing none at all, having a structured plan will produce far better results. Incorporating these proven strategies into your weekly routine could take you from zero pull-ups to ten pull-ups in a matter to 4-6 weeks if you’re diligent.
The Standard
Before we get into the “how” we must first understand the “what.” Take a few moments to watch the video below to see what we consider the standard for pull-ups at Go Primal.
1. Reduce the Repetition Range
I try to keep total volume per session to no more than 30 repetition. I find that fewer reps and more sets is a very effective strategy. Your ability to create neural drive (i.e. explosively recruit muscle fibers) is better in the low rep ranges (
Strategy #1: Start out by doing as many strict pull-ups as possible. If you can’t do one pull-up use the smallest band that will allow for a minimum of 6. Then, divide that number by 2 and do 10 sets with at least 2 minutes rest between sets. The long rest allows your nervous system to almost completely recover and therefore maintain explosive power. Your ultimate goal is to do 10 sets of the original number of max reps performed. For example, if you maxed out at 8 pull-ups then do 10 sets of 4 with 2 minutes rest between sets. Do this at least once a week until you can do 10 sets of the original 8 reps!
Strategy #2: Do 30 pull-ups in as few sets as possible. Lets say it takes you 10 sets to get to 30 your first time. The next time you go to the gym try to do it in 9 sets, then 8 sets. Continue this strategy for 10 workouts and see what kind of progress you can make.
Strategy #3: When it comes to adding additional load (via a weight belt) the same strategies described above can be applied. Level 4 would be the ability to do an additional 66% of your body weight for one pull-up! For example, a 185lb man who can do a pull-up with 125lbs attached to him is a badass!
2. Vary your Grip
Grip variation is an often overlooked aspect of pull-up performance. The average gym-goer is unaware of just how many types of grip variations there are and tends to use the same grip every time they perform the exercise. Using different grips changes the fiber recruitment pattern and ultimately changes the exercise. One of the key loading parameters to muscular adaptation is variety. The more variety the better. Below is a list of grip variations:
-Medium (shoulder-width), Pronated (palms down)
-Wide, Pronated
-Narrow, Pronated
-Supinated (palms up)
-Mixed I: One Pronated, One Supinated
-Mixed II: One Pronated, One Neutral
-Mixed III: One Supinated, One Neutral
-Neutral (palms inward)
3. Increase Time Under Tension (T.U.T.)
Time under tension is defined as the amount of time takes to perform a set or rep. It is another key loading parameter to improving muscular performance. For example, a set of 8x pull-ups, where each rep lasts 5 seconds, results in a total TUT of 40s seconds. When it comes to pull-ups, especially for those individuals below Level 3 status (
Strategy #1, Pause Method: The Pause Method is very effective. While this method is usually reserved for more advanced trainees it can be modified for beginners. My favorite is the 5-5-5 Method, which results in a total of 15s per rep for 2-4 reps, totaling 30-60s of TUT per set. The video below demonstrates the 5-5-5 Method. If 5-5-5 is too challenging try 3-3-3 or even 2-2-2.
Strategy #2, Mechanical Advantage Extension Set: This method of pull-ups is used to extend a set, or TUT, by going from the least mechanically advantageous grip to the most mechanically advantageous grip. For instance, the most challenging pull-up grip is the wide, pronated grip. To begin select a weight or a band that will allow for 3-4 reps of wide, pronated grip pull-ups, where the last rep is to complete failure. Rest 5 second and go immediately into a more mechanically advantageous grip, in this case the supinated grip for 1-2 difficult reps. Rest another 5 seconds and finish with a neutral grip for another 1-2 challenging reps. This equates to a set of potentially 8 reps verses a set of only 4.
2-4x Wide, Pronated –> 1-2x Supinated –> 1-2x Neutral = 8 possible reps
Strategy #3. Perform Eccentrics: We are approximately 40% stronger eccentrically than concentrically. That means we can decelerate more weight than we can accelerate. Using eccentrics as a means of increasing time under tension is a proven strategy for improving pull-up performance. However, lengthening a muscle under load can produce significant muscle soreness, so titrate the dose until you develop a tolerance. Below are my suggestions for progressing eccentric training (Stage 1 – Stage 3)
Stage 1 (beginner, The eccentric phase of the movement should be longer than the concentric phase. For example, a tempo of 4010 means that the trainee lowers themselves from the bar at a 4-count and then explodes upwards into the concentric phase. So a set of 4 reps performed at a 4010 tempo would result in approximately 20s of TUT verses 4-6s if each rep lasted only 1-2 seconds. The more TUT you can impart the better the training effect.
Stage 2 (intermediate, 1-2 years of training experience): On the last rep of every set do a long eccentric phase. Ultimately the goal should be 30s on the last rep. If 30s is not possible start at 10s and progress upwards until you can do 30.
Stage 3 (advanced, >2 years of training experience): Eccentric-only reps are the most demanding method of eccentrics. Limit your volume to 2-3 reps per set where the eccentric phase lasts anywhere between 10-30s in duration. The more training experience you have the longer the eccentric phase can be and the more sets can be performed. Beginners to this style of training should start with 1 set of 2-3 reps, while more advanced level trainees could do as many as 4-6 sets.
I’ve witnessed well-conditioned athletes do 1 pull-up that lasts 60s. I’ve also seen athletes lower themselves from the bar with 120% of their body weight attached to their waist. This is obviously an advanced loading strategy, but as work tolerance increases so too should the weight used for eccentric training.
To perform eccentric-only training get a box that allows you to easily access the bar at chest level. You should be high enough to easily get your chest to the bar. Begin each rep at the top and lower yourself at a tempo anywhere from 10s to 30s. After each set rest plenty to maintain performance. Too little rest and your ability to control your lowering will be reduced along with the training stimulus.
4. Lose Bodyfat
This one’s sort of a no brainer. For advice on how to lose bodyfat sign up for FREE BioSignature consultation. Suffice it to say, if strength levels do not change but you lose 10% bodyfat your ability to pull yourself up to a bar will improve.
5. Strengthen your Grip
I spend a lot of time in the gym programming for grip strength because I understand the direct link between one’s ability to support themselves hanging from the bar and their ability to do a pull-up. The body is very wise. There’s an old saying, “you can only lift what you can hold onto.” In other words, if your body receives a signal from the hands that you cannot hold onto something it will send another signal to the shoulder, rotator cuff, lats, and core to cease contraction. This is the body’s natural checks and balance system and was put in place as a protective mechanism against injury.
Like most things this system can be trained. Bottom line: improve your grip strength to improve your pulling strength.
Grip Training Exercises
1. Dead Hangs (from bar/rings)
2. Farmer’s Carry
3. Grip Rollers
4. The use of Fat Grip Bars and/or DBs
5. Finger Farmer’s Carry
6. Towel Pull-ups
7. Rope Climbs
8. Backward Sled Drags with thick grips
9. Utility Grippers
10. Pinch Tools
Sample 6-Week Program
Week 1-3:
Monday – 10 sets of 2 @ 4010, sets 1-3 w/wide, pronated grip, sets 4-6 w/supinated grip, sets 7-10 w/neutral grip
Wednesday – 4 sets of 4 reps of 10s eccentric-only lowering w/narrow, pronated grip
Friday – 30 reps in as few sets as possible. On the last rep of every set try to perform a 10s eccentric phase
Weeks 4-6
Monday – 10 sets of 3 @ 4010, sets 1-3 w/wide, pronated grip, sets 4-6 w/supinated grip, sets 7-10 w/neutral grip
Wednesday – 6 sets of 2 reps of 20-30s eccentric-only lowering w/neutral grip
Friday – 30 reps in as few sets as possible. On the last rep of every set try to perform a 10s eccentric lowering
In Summary
Pull-ups are one of the most underutilized and misunderstood exercises in the gym. When it comes to making gains in this all-important lift more is not always better. Having a proven method and/or strategy to improve pull-up performance is a must if long term progress is the objective. I recommend dedicating at least 10-15 minutes 3x/week to improving your pulling strength. My experience has taught me that high rep, low intensity set arrangements produce less than optimal results. Instead, focus on lower rep, high intensity protocols, mix up your grips, and try to increase time under tension by using a variety of pause and/or eccentric techniques. With enough attention you could expect a 200% increase in pull-up performance in as little as 6 weeks.
