The Pull-Up is Overrated. Get Stronger Anyway
Strong People Can Still Suck At Pull-Ups
Many believe that if you’re strong, you should be able to do a ton of pull-ups with added weight. But that’s not quite accurate. In a recent video, pro strongman Brian Shaw struggles to get four bodyweight pull-ups, and he only gets his chin over the bar in the first two.This should tell you that pull-up performance isn’t a realistic measure of strength for everyone because it involves other variables, like body weight and body type. If you think you “ought” to be awesome at pull-ups, then you’ve got a false perception of your progress and current strength level.
Here’s why, plus how to get stronger on pull-ups anyway if that’s your goal.
Is Doing More Pull-Ups Even a Good Goal? What About Band-Assisted Pull-Ups?
Do Lat Pulldowns Improve Pull-Up Strength?
Kneeling Pulldown
Assisted Pull Up Machine
One Arm Kneeling Pulldown
Details
Two More Ways To Boost Pull-Up Strength
Negative Pull Ups
Details
There’s no need to crap on anyone who has a goal of doing their first pull-up or wants to do more. But set yourself up for success by having realistic goals, then try one of these proven strategies:
STRATEGY 1 – LOSE SOME FAT
The more unnecessary weight (fat) you’re carrying, the weaker you’ll feel and the less work you’ll be able to complete.Pull-up performance isn’t a great tool to gauge your progress (yet) because there’s too much of a difference between your current bodyweight and strength levels.
So, make fat loss 40 (while minimizing muscle loss) your main goal. Once you achieve it, your pull-up performance will improve automatically, and taking your pull-up game to the next level will be more realistic.
STRATEGY 2 – FOCUS ON THE NEGATIVE
The reason why it’s so hard to do your first pull-up or to go from two reps to three, is because you’ve got to be able to pull your entire bodyweight. To make the breakthrough you’re after, focus on gradual and consistent progress on lat pulldowns by following the programming guidelines above.In addition, do some eccentric overload pull-ups and chin-ups before you do your lat pulldown sets.
Let’s say you can barely do three pull-ups.
- Find your 1RM pull-up weight by gradually adding small weight plates to your dip belt.
- Once you’ve found your 1RM, add 5%. Researchers found that a 1RM can be increased by applying a supramaximal load (105 percent of 1RM) only on the eccentric/negative phase of the lift. This increase in eccentric loading improved 1RM concentric performance by 5-15 pounds. (10)
- With this extra load on a dip belt, do eccentric-only sets. Step up on a bench or box that allows you to start with your chin above the bar. Now do only the lowering portion of the pull-up. Go slow. Take 6 to 8 seconds from top to bottom.
- Once you’ve lowered yourself all the way down, remove your hands from the bar and step back up to the top of the bench or box.
- Do 2-3 reps for 3-4 sets. Rest 3 minutes between sets.