1) On day one, do one all-out set with perfect form, and see how many pull ups you can do.
This is very important as you are establishing a baseline number for yourself so that when you retest, you can see how much you’ve improved.
2) For 30 days, practice your pull ups frequently (3-5 times per week, doing at least 3-5 sets per day)
You can do these at any time… At the beginning of your current workout routine, between sets of other exercises, at the end of your workouts… Or if you have a pull up bar set up at your house, you can even just hop up and crank them out at any point during the day.
3) Do NOT go to failure… Except for once per week.
This is important. A lot of people, in an effort to do more pull ups, get to the point where they are going to failure at EVERY session and are always trying to beat their personal best.
DO NOT do this. Always have 1-2 reps left in the tank when you stop. Only once per week should you push yourself to failure on one of your sets. Other than that, stop 1-2 reps short.
4) Mix it up from day to day.
Some days do standard pull ups. Some days use band assistance or a slight jump assist with your feet on a box, so that you can go to higher reps to really help build the endurance.
If you are strong enough, some days you should do weighted pull ups and work in a lower rep range.
Also try and switch up your grips. Do some pull-ups, chin-ups, wide-grip pull-ups, etc.
Keep a log of exactly what you did on each day, so that you can make sure to switch it up each time you do your pull ups and keep things balanced out.
5) At day 27 or 28, REST and STOP doing pull ups completely for two or three days.
This is important because you want to be fresh when you retest on day 30…
6) Re-test at day 30 and see how many more pull-ups you can do in one all-out set!
So there you have a simple plan to do more pull ups in 30 days. It’s simple, it’s straight-forward, but it WORKS.
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