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Increase the Number of Pull-ups You Can Do By 50% in One Day

by stevehnsn

Pull ups are hard, but they are one of the few true tests of
strength. I say this because some powerlifters can bench 600 or
squat 800, but they also weigh 300+ and can barely manage 5 pull
ups. This is one of the few exercises where you can measure
relative fitness by comparing the ratio of the number of pull ups
completed to bodyweight.

Some of you might get mad at me, talking about powerlifters
training for strength rather than endurance, but the fact of the
matter is that when I was powerlifting I could still do 15 pull
ups at 195 lbs.

Now, let me take you back to high school gym class; the year was
1993, I was 15 years old. Mr. Buatti the gym teacher, who happens
to bare a striking resemblance to Coach Buzzcut, called my name
to stand up in front of the class and do an many pull ups as I
can. The football jocks each knocked out from 10 to 20 and the
wiry tough kid with only 3 fingers on one hand completed 14 of
them. I got 3. It was humiliating.

Now we come back to the present. Recently I started doing pull
ups again after a year layoff. On my first set, I got 5 reps. A
week later I was up to 8 reps. Just yesterday I did a set of 11
reps. But I want more. I have done 18 pull ups before; I have
also done 5 pull ups with a 45 lb plate hanging off a belt. So,
how can I get back to that place? How can YOU get to that place?

The Pyramid Pull Up Strategy

This is the description of a little program that I have used to
increase my pull ups quickly in the past.

Here are the instructions:

1.	Start by doing one pull up.
2.	Rest for 10 seconds, but don't hang there. Stand on something
and take all the tension off your arms and back.
3.	Do one pull up more than you did in the previous step.
4.	Go back to step 2 and repeat until you can't complete the
required reps.
5.	Take a break for 2 minutes and do it again. Complete 2-3
sets.

You might feel weak because normally you can do 10 or 12 pull
ups in a set, and you finish this exercise with a set of 6. We
need to look at an example to see why this is so effective.

Normally I could do 3 sets of 11, 9, and 7 reps for a total of
27 reps at bodyweight. Using the pyramid I ended up doing sets of
1,2,3,4,5,6 then 1,2,3,4,3 and 1,2,3,1 for a total of 41 reps at
bodyweight in nearly the same amount of time. That's nearly a 50%
increase in the number of reps in just one day!

Which protocol do you think will force your body to adapt and
grow stronger?

Try completing a pull up pyramid twice a week for 1 month then
see what your new 1 set max is. Over the course of 4 weeks I have
gone from 5 reps to 11 reps by doing the pyramid once a week and
1 regular set of pull ups every other morning.

Steve Hanson has 10 years experience in the fields of exercise
science and sports nutrition. He writes articles on all forms of
athletic training and nutritional theories. View the blog to
learn more about your favorite exercise and nutrition topics.

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