How do you get better at pull-ups? Do more pull-ups.
Well, it’s not quite that simple, because if you add a little technique refinement to your training, you’ll enjoy some faster results. A paper in The Journal of Strength and Conditioning Research got lifters to follow two different pull-up training routines for eight weeks (16 sessions).
The first got them to stop when there was a 25% velocity loss in the rep and the second stopped when there was a 50% loss in repetition velocity loss. Those who stopped at 25% improved in 1 Rep Max, overall strength and stamina.
You don’t need to hit your reps with a radar gun, but call it quits when your chin starts to creep over the bar at a glacial pace even if you know you’ve got more reps in the tank. This saves a little for the next set and will prime you for more gains just by backing off.
This article originally featured in TRAIN issue 87. You can get a free subsciption by clicking here.