How to Increase Pull Ups | Do more Reps with these 3 Methods

Are you struggling to increase your pull ups? Would you like to be able to do more, like 20 or even 50 pull ups?

In this video I will show you 3 simple ways to dramatically improve your pull ups number!

When trying to get more reps in any exercise, we all reach a plateau sooner or later. This is because the body adapts quickly to the stress, leaving no or little room for improvement. In order to "force" the body to adapt again, and therefore make further improvement, we have to add an increased stress.

Here is when weighted pull ups come into play. By adding weight, we are giving new stress to our body, which it responds by improving tendon and muscular strength and by building new energy pathways withing our muscles. So, when we take off the load again, our muscles will have more capacity and a better ability to overcome the resistance of our own bodyweight, because we got it used to bear greater loads.

The methods shown in the video present 3 different scenarios:


1) Progressive Loading Increase

This method is best suit for people who have been doing pull ups and chin ups for a while and are able to do a decent number of them: like 8-15 reps already. It causes the greatest stress on the joints and muscles involved becuase it uses the highest and progressively heavier loads.

It consists of progressively increasing the weight, while keeping within a fixed range of reps.

For example, if my max pull ups reps is 12, I start doing 8 reps with 5 kg (11 pounds). Then I build up my reps to reach 12 again, as my body is adapting to the new load. When I reach my max reps, I will add weight and do 8 pull ups with 10 kg (22 pounds). Then 15 kg (33 pounds), 20 kg (44 pounds) and it goes on for as much as you wish or can.

2) Steady Repetition Loading

This workout is recommended for those who can do just a few number of pul ups, like 1 to 5 reps. It won't stress you joints and tendons as much because it will only use light loads with a very gradual increase.

Basically, you start with your max reps and add on 1 kg (2 pounds) each week, until you can do the same repetitions with 5 kg (11 pounds) on. Then you repeat with your new max reps.

For example, if your max reps is 5, you do 5 reps with 1 kg (2 pounds), and add 1 kg each week, until you are able to do 5 reps with 5 kg. Then re-test you maximum reps and repeat the whole method.


3) Loaded Reps Progression

This in an alternative method and is something that stands in between the previous two: it uses a fixed load of 5 kg (11 pounds), alternating between phases of weighted pull-ups and non-weighted pull ups. It would be recommended if you can do a medium number of reps, normally between 5 to 10 reps.

For instance, if you are able to do 8 reps, you start by doing 5 reps with 5 kg (11 pounds) the first week. The second week you do 7 reps with no weight. The 3rd week 6 reps with 5 kg. 4th week 8 reps, no weight. 5th week, 7 reps, 5 kg. 6th week, 9 reps, no weight...and so on.

It is a bit more confusing than the two other methods but it provides an alternative that it's worth trying.

You can play around with these methods and see which one works best for you. Also it is a good idea to periodize your training into different cycles, alternating between these 3 workouts.

Try, and you will finally be able to do more pull ups!!!


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