Pull-up Training Principles
Of the many training principles, specificity and progressive overload are among the most important in learning a new exercise and improving performance.
Together, they contribute to Specific Adaptations to Imposed Demands (SAID). This means that the body will positively adapt to biomechanical and neurological
stressors if applied in a specific, progressive manner. The below principles and exercises are a progression framework with the SAID principle in mind.
Specificity: Do pull-ups and pull-up progressions. During your pull-up training sessions, you should expend energy on the bar, not on supplementary exercises.
The first Pull-up: Ditch the pull-up bands and pull-up assist machines. Instead, do partner-assisted pull-ups, negatives, jumping pull-ups, partial range-of-motion
pull-ups (from the top and bottom), hanging-leg raises, L-sits, dead-hangs, scapular retractions, hollow rocks, and planks (see Pull-up Progression Exercises).
Quality: Always strive for perfect quality. The number of repetitions is secondary. Poor quality work will prevent you from getting the most from your workout
and can lead to injury. Quality = tight body, legs uncrossed, knees unbent; head neutral, do not lift chin at the top; do not jerk/kip; come all the way up and all
the way down (if you are working towards your first pull-up, you may do jumping and/or partial range-of-motion pull-ups, etc.).
Frequency: Aim to do pull-ups 3-5 times per day, 3-5 days per week (more is better). If you perform pull-ups throughout the day rather than all in one session,
you can usually perform more pull-ups without burning out. Also, breaking the same qty. of reps into smaller sessions is effective at promoting strength
adaptation. In other words, one set of 5 pull-ups per day is better than 5 sets of 5 pull-ups on just one day.
Volume: Aim for high volume during most workouts. Too little volume risks not providing enough training stimulus to signal your body to make adaptations.
Track your number of pull-ups daily, weekly, and monthly. As you get stronger and more efficient at pull-ups, increase the volume you accomplish
daily/weekly/monthly. Vary the volume by doing more pull-ups on some days and less on others to optimize results. For example, if you intend to do 100 pull-
ups in a week over 4 days, instead of doing 25 pull-ups x 4 days, you should instead do 22, 35, 28, 15 pull-ups over 4 days. Finally, if you can’t meet your target
goal for the day, some pull-ups are always better than none.
Intensity: Aim for moderate intensity during most training sessions. The highest set of repetitions should be terminated short of failure and should stay below
50% of your max set most of the time. Occasionally vary the intensity by going a closer to failure on some days. Because you sacrifice volume at higher
intensities, you should limit higher intensity workouts to once per week or two. Max sets (like on the PFT) are considered “high-intensity” and should be
performed once per month or so to check progress. Other high-intensity training sessions include ascending ladders to a set above 50% of one’s max set,
ascending ladders to failure, max weighted pull-up(s), etc. If you go to failure, train only once that day.
Repetitions: Keep rep schemes low to promote the attainment of high volume. The highest set should usually be 1/4 to 1/3 of one’s max set (training set). Do
not go above 1/2 of one’s max set when doing moderate intensity workouts. You should strive to increase the number of reps in your training set over time to
ensure the level of intensity remains adequate and to increase your overall max set. You should aim to perform 2 to 4 ladders, pyramids, or straight sets during
each training session.
Recovery: The time between sets should be just sufficient to accomplish the next set. For most athletes, the time between sets within a ladder/pyramid should be
~10-20 seconds. Time between ladders/pyramids should be ~3+ minutes (within the same training session). The time between straight sets should be ~1+
minutes (within the same training session).
Duration: Pull-up training sessions typically last between 5-10 min (15-30 min daily), but they may be shorter/longer as needed to finish targeted volume.
Rest: Rest at least 2 days per week. Rest 1-2 days after a high intensity workout. Inadequate rest will hinder your body’s ability to repair and recover at an ideal
rate and can be counter-productive to progress. Even though you are stopping short of failure most of the time, it is still possible to over train and/or become
injured. Athletes should make an effort to gradually build volume and intensity over time while making sure their bodies can handle the load. Listen to your
body. Some people might not be able to tolerate the recommended volume in this program. If your shoulders or elbows are overly tender or sore, you should
rest, reduce training volume, reduce training frequency, reduce training days, and/or seek medical treatment.