Pull Up Training

Post by **Jungledoc** » Thu Feb 03, 2011 8:38 am

I already posted this article by Jason Ferruggia. He has several others:

How to Improve Your Chin Ups This is targeted at those of us who can do a few, but want to improve. Like if we are in the pull-up challenge.

How to Improve on Chin Ups This is mostly targeted at those who can't do a single rep yet, or only a few.

Top 10 Ways to Improve Your Pull Ups A variety of advice.

Keep Your Chin Up: How to master the king of relative strength tests And here's one by Thibaudau in T Nation. The advice is more conventional thatn Ferruggia's, but some of you might be interested.

KPj · Post by **KPj** » Thu Feb 03, 2011 9:10 am

Thanks for posting. Think i'll give the ladder method a go, just for the hell of it, see how it goes. You know how I just love a short rest period.

I'll be doing it in conjuction with low rep weighted pull ups, too. Will be interesting.

KP

Post by **TimD** » Thu Feb 03, 2011 9:43 am

Doc, I took the liberty to sticky this to keep it up top and available for reference. Great collection of links to a question which may show up over and over.
Tim

Proper Knob · Post by **Proper Knob** » Thu Feb 03, 2011 10:30 am

KPj wrote:Think i'll give the ladder method a go..............I'll be doing it in conjuction with low rep weighted pull ups, too. Will be interesting.

That's exactly what i'm doing. One upper body session will be ladders up to five, the other will be low weighted pulls with no more than three reps per set. I've never trained pullups/chinups this way before.

robertscott · Post by **robertscott** » Thu Feb 03, 2011 11:55 am

I'm keeping it old school. 5 sets done to technical failure twice a week

Oscar_Actuary · Post by **Oscar_Actuary** » Thu Feb 03, 2011 12:18 pm

hey, was looking around and about to pst "I can't come close to doing a pull up" and voila, here s this thread. Awesome. It was sad, I couldn't hold myself up at all either. I'l see if any of these ideas help.

Post by **Jungledoc** » Thu Feb 03, 2011 4:22 pm

Maybe people could post both good resources that they find, as well as talk about their training experience here.

I've been amazed at how many total reps I can get. When I did singles earlier this week, I felt that 20 didn't really challenge me much, since I'm used to doing 5 sets of 7 to 9 reps. Yesterday's 20x2 was more satisfying. Tomorrow I'll try triples to about 50 reps, then next week try some ladders.

I'm also trying to get some of the guys in our little gym interested in increasing their pull ups.

Travis · Post by **Travis** » Thu Feb 03, 2011 7:03 pm

so how long should my "short rest period" be in the ladders? I'd been trying multiple sets of 8-10 with about a minute between before the challenge. But should it be shorter for the ladder method?

Johnny · Post by **Johnny** » Thu Feb 03, 2011 9:13 pm

Thanks for the good info, I don't have a band so try the ladder method mixed up with some weight.

Post by **Jungledoc** » Thu Feb 03, 2011 9:36 pm

Travis wrote:so how long should my "short rest period" be in the ladders? I'd been trying multiple sets of 8-10 with about a minute between before the challenge. But should it be shorter for the ladder method?

Jason Ferruggia says 15 to 45 seconds rest between sets.

Post by **Jungledoc** » Fri Feb 04, 2011 9:52 am

Another good one. Same approach as Ferruggia, but more variations of training ideas.

http://ausmilitary.com/pullsforcombat.pdf

Post by **Jungledoc** » Fri Feb 04, 2011 10:03 am

And another.

http://www.dragondoor.com/articler/mode3/537/

Post by **Jungledoc** » Tue Feb 08, 2011 8:06 am

Here are two articles by Charles Poliquin:

Chin-Ups: The King of Upper Body Exercises

Rising to Pull-Up Success

Post by **Jungledoc** » Tue Feb 08, 2011 8:10 am

So how is everyone doing on their Pull-Ups? Any new training ideas or insights? What's your experience so far?

tyciol · Post by **tyciol** » Thu Feb 10, 2011 3:47 pm

I enjoy the thicker grips that came with the perfect pull up, both on the centre bar (though it sucks for wide grip pulls really bad) and the rotating handles.