The missing ingredient to conquering your first pull-up
Many solid programs for building pull-ups emphasize or include eccentric-only work. For example, Meghan Callaway’s Ultimate Pull-Up Program is well known and—this week—celebrates its three-year anniversary with a sale of about 50% off. It includes a variety of eccentric-only pull-ups among many other elements. It’s widely understood that the lowering phase is where you can usually handle the most load and often where you’ll see meaningful muscle growth. Still, when it comes to actually building a pull-up, too many people miss the bigger picture. Doing five to ten mediocre eccentric-only reps week after week won’t by itself deliver a real pull-up.
I won’t get bogged down in playful metaphors, but the point is clear: focusing only on eccentric work isn’t enough. You need a broader approach.
Do more
One common mistake in pull-up and chin-up training is not practicing the pattern frequently enough. Many people train pull-ups once or twice a week, which isn’t enough progress. Artemis Scantalides often suggests 4–5 sessions per week, but that cadence works best for those who can already perform about 3–5 pull-ups and want to push that number higher. If you can’t do even one yet, that pace would be daunting.
Beyond frequency, total pulling volume is an often overlooked factor in progress. A substantial amount of pulling work is likely to yield notable gains.
Here are hybrid vertical pulling progressions I use with people working toward their first pull-up:
1) Suspension trainer vertical row – Level 1: the trainee may use their feet to help push off the floor and provide as much assistance as needed.
2) Suspension trainer vertical row – Level 2: legs straight, with less help.
3) Suspension trainer vertical row – Level 3: feet elevated for greater range of motion.
4) Bonus: rack pull-up. This is one of my favorite accessory “pull-up builders” and an excellent upper-back exercise. I love the stretch in the bottom position.
If someone is aiming to conquer their first pull-up, I’d include one of these exercises in every training session, aiming for 2–4 sets of 5–15 repetitions. 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 buy 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, without question, the go-to option for leveling up your pull-up game. You also have the option to purchase both the Ultimate Pull-Up Program and the Ultimate Push-Up Program at a heavily discounted price. Check out the details here. Given that many people have lost access to their regular gyms due to COVID-19 and have been training mostly at home, these two programs couldn’t come at a better time. Act fast—the offer ends this week.
