Go From 0 to 10 Pull-Ups In A Row (FAST!)

Go From 0 to 10 Pull-Ups In A Row (FAST!)

The first step is to change the way you train your pull ups for strength improvements. If you currently can’t do any pull-ups or can’t do more than 4 in a row, we will use 2 other exercises to quickly build your strength. The first exercise is the inverted rows. The second exercise that trains your body in a vertical manner (like the pull up) is the assisted negative pull ups.

Once you’re able to do between 5 to 7 pull-ups in a row, that’s when you’re ready for your pull up progression. You’re going to do sets of anywhere between 2-5 reps (at least 2 reps away from your max effort). You’ll do a set, rest for 30-90 seconds, do another set, and repeat until you reach a total of 20 reps. The goal is to overtime comfortably reach a total of 30 reps. Next, get yourself a few resistance bands. Loop one around the top of a bar just like this and put your feet into it. The band will exert force upwards as long as you stand on it, effectively reducing the amount of resistance you need to overcome with each rep. Choose a band that enables you to do between 6-12 reps.

So, once you get to 8-9 reps in a row yet can’t quite break through 10, you’ll simply use the same routine as the 5-7 group but with more difficulty. For the bodyweight pull-ups, add a 5lb weight either with a weight belt or a dumbbell between your feet. For the banded pull-ups, switch to a thinner band or take one foot out to lessen the support.

The next step in how to improve your pull ups is to strengthen common weak links in the chain. The first is the core; to best replicate the intense demands placed on the core from pull-ups, we can use what’s known as a long lever rocking plank. The second is the lower traps; we’ll use scapular pull ups to train it.

Here’s the game plan (i.e., THE pull ups workout program suitable for beginners). Reference your current pull up ability — and progress accordingly from there.

0-4 Pull-Ups:
Inverted Row: 4 sets of 8-12 reps
Negative Pull-Ups: 5 sets of 5 reps (progress to 5 second descents each rep)
Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds)
Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position)

5-7 Pull-Ups:
Pull-Ups: Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total)
Banded Pull-Ups: 3 sets of 6-12 reps
Inverted Row: 3 sets of 8-12 reps
Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds)
Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position)

8-9 Pull-Ups:
Weighted Pull-Ups: Sets of 2-5 reps staying 2 reps away from failure (aim for 20-30 reps total)
Banded Pull-Ups: 3 sets of 6-12 reps
Inverted Row: 3 sets of 8-12 reps
Long Lever Rocking Plank: 3 sets (aim to hold for 60-120 seconds)
Scapular Pull-Ups: 3 sets of 8-15 reps (2 second holds at top position)