Ask Stew: What Is the Best Way to Improve at Pull-ups?

Whether you're training to do your first pull-up ever or more than 20 repetitions, it takes time and a specific type of training. Here is a question that arrived this week at the end of our Pull Your Own Weight Campaign for pull-up improvement.

I'm a student of physical education in Brazil, and I would like to study about exercise in pull-ups. I visited your website, and I read that you have much news about pull-ups.

I'd like to know if you have information about the best training for pull-ups? How does a person who does not do pull-ups? Is there a difference between men and women?

Thank you -- João

João, thanks for the question. I do not have an answer for the best method to improve pull-ups,  at least not proven by science. My own experience to perform double-digit pull-ups is to do three different workouts every other day for several weeks:

• Day 1: PT pyramid
• Day 3: Superset
• Day 5 or 6: Max-rep sets

Over the past 20 years, I have seen many go from 10 to 20+ by using this method for 6-8 weeks.

I also have seen people increase their pull-ups by 50%-100% in as little as 14 days by doing this overload principle version called the Pull-up Push Workout.

First pull-ups (male or female): From my experience, there is no "one size fits all" improvement program for pull-ups. I have found that starting out by getting your arms used to holding your body weight over the bar (negatives/holds/jumping pull-ups) is a great way to start your first pull-up. If that is too difficult, using resistance aids like rubber bands, a partner to push you up or machines like pulldowns or Gravitrons can help build strength. Losing weight also helps if you are overweight.

I have seen many women do pull-ups, and many more who could not. The same is true for men. It is not a gender issue; it is a practice issue. If you practice doing pull-ups, you will do them eventually. It may take losing weight, lifting weights or hanging from a pull-up bar, but the pull-ups eventually will follow hard work.

Stew Smith is a former Navy SEAL and fitness author certified as a Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association. Visit his Fitness eBook store if you're looking to start a workout program to create a healthy lifestyle. Send your fitness questions to stew@stewsmith.com.

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