Shots have been fired.
Shots have been fired.
Some readers will jump to conclusions based on the title, thinking I’ve lost my mind or that I hate kittens. Others will know better and keep reading.
The missing ingredient to conquering your first pull-up
It’s worth noting that most solid programs to help people conquer pull-ups emphasize or include eccentric-only variations. For example, Meghan Callaway’s Ultimate Pull-Up Program includes a variety of eccentric-only pull-ups along with many other elements. It’s well established that the eccentric (lowering) portion of an exercise is often where you can handle the most load and may promote the most muscle growth. Still, when it comes to building a real pull-up, many trainees miss the forest for the trees. Even though eccentric work is valuable, doing 5 to 10 weak eccentric-only pull-ups week after week won’t by itself create a pull-up.
What else to focus on besides eccentric pull-ups? Do more.
One common mistake is not training the pull-up pattern frequently enough. Most people train pull-ups only once or twice per week. That’s not enough. Some experts, like Artemis Scantalides, recommend 4–5 sessions per week. This approach works best for those who can already perform 3–5 pull-ups and want to increase that number; if you can’t do one yet, it’s a tougher goal. In any case, total training volume matters—a lot of pulling work tends to bring progress.
Here are hybrid vertical pulling progressions I use for someone working toward their first pull-up:
1) Suspension trainer vertical row – Level 1: you’re allowed to use your feet to help push off the floor and assist as needed.
2) Suspension trainer vertical row – Level 2: legs straight, less help.
3) Suspension trainer vertical row – Level 3: feet elevated, more range of motion.
4) Bonus: Rack pull-up. One of my favorite accessory pull-up builders and upper-back exercises. It’s great for the lat stretch in the bottom position. If you’re aiming for your first pull-up, include one of these in most training sessions—2–4 sets of 5–15 reps. Easier drills get more sets and reps; harder drills get fewer.
Music is optional.
Ultimate Pull-Up Program & Ultimate Push-Up Program
This week you can get Meghan Callaway’s Ultimate Pull-Up Program at 50% off the regular price. Meghan is one of the best coaches I know, and this program is a top choice if you want to take your pull-up game to the next level. You can also buy both the Ultimate Pull-Up Program and the Ultimate Push-Up Program at a discounted price. Check the link. With many people having to train at home, these programs come at a perfect time. Act fast—this offer ends this week.
