I increased my Pull Ups using the Soviet W method

This Soviet Pull-Up Method Changed the Game
Today I’m taking you through an old-school strength method I learned from a Ukrainian athlete — and trust me, it works.

It’s called the W Method, and here’s how it goes:
5 reps, 4, 3, 2, 1… then back up: 2, 3, 4, 5…
Then again: 4, 3, 2, 1… 2, 3, 4, 5.
Simple numbers. Brutal intensity. And all using one primal movement — the pull-up.

In this video, I’m rocking a 20kg weight vest, but this can be done:
• With no weight (perfect for beginners)
• With a resistance band
• Or heavily loaded for beasts

The beauty of this routine?
It echoes a Soviet principle called Greasing the Groove — made popular by Pavel Tsatsouline.

What does that mean?

Greasing the Groove is about increasing strength by increasing frequency, without hitting failure.
Instead of one massive workout, you train the movement often, with perfect form, staying submaximal — so your nervous system becomes more efficient at recruiting muscle fibers for that exact movement.

In simpler terms:
The more often you do pull-ups (without burning out), the better your body gets at doing pull-ups.

The W Method applies that same logic:
• Low rep sets keep you fresh
• High total volume trains endurance and form
• Repetition teaches your body to move better, smoother, stronger

Why it works:
• Ladder format avoids fatigue while stacking reps
• Structured rhythm improves motor patterning
• Neutral grip protects the joints and balances upper body activation
• One movement focus = maximum return with minimum complexity

Whether you’re doing 2 pull-ups or 20, you can tailor this to your level and build real, resilient strength.

Try it out. Track your reps. And see what consistency, structure, and an old-school method can do.

Drop a comment with your score — and subscribe for more primal methods that build real strength.

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