Pull-ups are the ultimate test of upper-body strength. Because pull-ups require you to pull your entire body weight upward, many people don't have the strength to do more than one. Unfortunately, the only way to get better at pull-ups is to do pull-ups. Implementing specific tactics and exercises at least three nonconsecutive days a week will help you to double the number of pull-ups you can do.
Step 1
Increase volume. For example, say the maximum amount of pull-ups you can currently complete is four. Rather than trying to max out every set with four pull-ups, cut your number of repetitions in half. Instead of being able to perform only three sets, with maximum effort, perform 10 sets of two pull-ups. That raises your workout from 12 pull-ups to 20. Strength coach Charles Poliquin suggests that in subsequent workouts you increase the total number of reps until you can do 10 sets of four. Once you reach that point, you should be able to perform a set of eight pull-ups, doubling the number of pull-ups you can do.
Step 2
Perform negatives. If you cannot do any pull-ups, try negatives, which consist of only the second half of a pull-up, according to military fitness trainer Stew Smith. Stand on a chair or have someone help you get your chin above the bar. Slowly lower yourself. Resist the movement for five to 10 seconds and then repeat the process. The longer it takes you to lower yourself, the harder your muscles have to work. After regularly performing negatives, you should have enough muscular strength to perform the entire movement of the pull-up. By taking you from zero pull-ups to one pull-up, negatives help double your pull-up number.
If you are already able to perform some pull-ups, use the benefits of negatives. After your last rep in a set, perform one more and slowly lower yourself down. Try to prolong the movement for at least 30 seconds. This exercise will help increase the strength and endurance in your already exhausted muscles, thereby attributing to your ability to double the number of pull ups you can do.
Step 3
Perform weighted pull-ups. Weighted pull-ups are for individuals who can already perform at least five strict dead-hang pull-ups. To use this tactic, take your maximum reps of pull-ups and divide that number in half. If your max for pull-ups is eight, perform four weighted pull-ups. The easiest way to apply weight to your pull-up is through the use of a pull-up belt, which allows you to attach a weight plate to your waist. Another method is to simply hold a dumbbell between your legs. The amount of weight you add should be heavy enough to make the pull-ups challenging but not so heavy that you are unable to perform all of the reps with proper form. Adding the additional weight to your pull-up workout will strengthen the specific muscles used during a pull-up, which will, in turn, enable you to perform a greater number of unweighted pull-ups.
Step 4
Use other exercises. Although doing pull-ups is the most effective way to double the number of pull-ups you can do, performing other specific strength-training exercises can help strengthen the muscles used during a pull-up. The recommended exercises are pull-downs, dumbbell rows and biceps curls. The major muscles worked during a pull-up are the latissimus dorsi, teres major, trapezius and the biceps.The pull-down exercise targets the exact same muscles as the pull-up, while the dumbbell row primarily targets the latissimus dorsi and the teres major. The biceps curl specifically targets the biceps muscles. Performing these exercises in addition to your pull-up routine will help improve your muscular strength and endurance and help you to double your number of pull-ups.
Tips and Warnings
- In Step 4, perform three sets of eight to 10 repetitions and use a challenging weight for each exercise.
- When performing negatives, never perform an excessive number. Due to the eccentric nature of this exercise, extreme muscle soreness can result.
Things You'll Need
- Pull-up bar
- Pull-down machine
- Set of dumbbells
- Pull-up belt
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