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Easy Way to Increase Your Number of Pull-ups

Pull-ups have always been my favorite exercise. It is a great testament of upper body strength, not to mention an extremely useful exercise for any sport that requires a powerful pull. There are many different recommendations around the internet on how to increase your number of pull-ups, but there seems to be a hit or miss reaction with many of them. I will give you my version on how to increase your pull-ups that has worked consistently. Once you get good, you can start attempting muscle-ups from the video.

Start with the number you can reach 2 reps before failure, then subtract 2 for each of the 5 sets. Monday increases volume, while Friday increases strength. Start light so building is easy. Despite a common philosophy to go to failure, you want to actually avoid this in the building stage. Save failure attempts for PR’s.


Week 1: 10, 8 ,6, 4, 2
Week 2: 10, 8, 6, 4, 4
Week 3: 10, 8, 6, 6, 4
Week 4: 10, 8, 8, 6, 4
Week 5: 11, 9, 7, 5, 3
Week 6: 11, 9, 7, 5, 5
Week 7 on: Keep going until you hit your goal

Another variation of this is to do 10 sets with 5 reps. Each week move up 1 rep per set until you can do 10 sets of 10 reps. Rest 90 seconds between sets. (I’m actually doing this right now while writing this).


5×5 starting with 10lbs. Each week add 2.5 to 5 lbs. A weighted vest or a weighted belt that you can add plates to works great. Make sure to keep proper form.

Week 1: 5×5 with 10lbs
Week 2: 5×5 with 15lbs
Week 3: 5×5 wtih 20 lbs
Week 4: 5×5 with 25 lbs
Week 5: 5×5 with 30 lbs
Week 6: 5×5 with 35 lbs
Week 7: Keep going until you reach your goal


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