How Pull Ups Increase (advanced version)

How Pull Ups Increase!

These methods are great if you can already 12-15 solid pull ups.

Schedule 3 pull up sessions per week for 8-12 weeks.

Here is what each day-session looks like:

Day 1 - Pull Up Emom

• Emom stand for "every minute on the minute". 
• The rule is simple: you do as many reps as you can every minute, including rest.
• You set a timer 5-10 minutes (sets).
• Every minute is a set.

Day 2 - Weighted pull ups

A great way to train weighted pull ups is drop sets.

This is where you lower the weight set after set.

The trick is to start at you max weight-max reps and increase the amount of reps, for each set (every time you lower the weight).

Here is an example of what I do (6’1 - 177 lbs):

• 115 lbs x 1 
• 90 x 3 x 2 
• 85 x 3
• 70 x 3
• 60 x 5
• 55 x 5
• 45 x 6
• 35 x 6
• 25 x 10
• 10 x 10
• 0 x 13
• Bodyweight Australian rows x 23

If you don’t have that many weight options, then simply triple the amount of sets you do for each weight.

Test your max first and adjust accordingly!

Day 3 - Wide and Narrow explosive ascending ladder + isometric holds.

• Go for 5 repetitions x 10 sets of each.
• The goal is to be as explosive as possible and reach mid chest to bar on each rep. 
• Add isometric holds, at mid range, at the end of each set.

If you can't do 12 pull ups yet, here is how to double your pull ups in 12 weeks first!

Get my full calisthenics course and personal calisthenics coaching here!

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Calisthenics Training FAQ’s

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Frequently Asked Questions

1. Who are these pull-up training methods for? These advanced pull-up training methods are for individuals who can already perform 12-15 solid pull-ups. The article suggests a different resource for those who are not yet at this level.

2. How many pull-up training sessions are recommended per week? The recommended schedule is three pull-up sessions per week, to be followed for a period of 8-12 weeks.

3. What is a Pull-Up EMOM workout and how does it work? EMOM stands for "every minute on the minute." The workout involves setting a timer for a specific number of minutes (e.g., 5-10 minutes). For each minute, you perform as many pull-ups as you can, and the remaining time in that minute serves as your rest before the next set begins.

4. How do you train with weighted pull-ups using the drop set method? The drop set method for weighted pull-ups involves starting with your maximum weight for your maximum repetitions. For each subsequent set, you decrease the weight while simultaneously aiming to increase the number of repetitions you can perform, creating a continuous and challenging progression.

5. What is the purpose of the Day 3 workout? The purpose of the Day 3 workout, which involves wide and narrow explosive ascending ladders with isometric holds, is to build explosive power and strength. The goal is to perform each rep as explosively as possible, pulling the chest to the mid-bar, and to incorporate mid-range isometric holds at the end of each set for added intensity.

6. What are Australian rows and why are they included in the weighted pull-up workout? Australian rows are a bodyweight pulling exercise. They are included at the end of the weighted drop set workout as a final finisher. This exercise is used to completely exhaust the pulling muscles with high-volume bodyweight reps after the weighted sets have been completed.