Program to increase pull ups

[desmond]

Hello,

a friend of mine who has been only seriously training this year and has made great gains (at 90kg can almost already DL double his bodyweight with 15kg plates only which appears to constitute a mild deficit deadlift in the states) for whatever reason is quite poor at pull ups.

ATM he can only about 4 (his lats however look quite good). This is with fairly quick negatives too.

He's interested in increasing this number as rapidly as possible. Anyone have suggestions?

Should he do pull ups 3 times per week to progress them quickly? Could he even do more often? Anyone have any "increase your pull up program"?

 

[SaiBoT]

Hello,

a friend of mine who has been only seriously training this year and has made great gains (at 90kg can almost already DL double his bodyweight with 15kg plates only which appears to constitute a mild deficit deadlift in the states) for whatever reason is quite poor at pull ups.

ATM he can only about 4 (his lats however look quite good). This is with fairly quick negatives too.

He's interested in increasing this number as rapidly as possible. Anyone have suggestions?

Should he do pull ups 3 times per week to progress them quickly? Could he even do more often? Anyone have any "increase your pull up program"?

Check this video... YouTube - The Evolution of Pull Ups (A Must Watch Video)

 

[desmond]

How good are sternum pull ups? and how hard? I'm doing weighted pull ups with 35% of body weight for 5 reps. Would I be able to do them do you reckon?

Is there any real benefit of doing them (for hypertrophy) if ur already doing pendlay rows and pull ups already?

 

[timtim]

have him do negatives the first few weeks. jump up, hold, and lower over 5 seconds. after a few weeks hell be progressing.

 

[SaiBoT]

have him do negatives the first few weeks. jump up, hold, and lower over 5 seconds. after a few weeks hell be progressing.

Yes I totally agree with this, it's the fastest way!

 

[SaiBoT]

How good are sternum pull ups? and how hard? I'm doing weighted pull ups with 35% of body weight for 5 reps. Would I be able to do them do you reckon?

Is there any real benefit of doing them (for hypertrophy) if ur already doing pendlay rows and pull ups already?

I've never done them but I think they can be a valuable addiction to your current routine, do them afterward you heavy weighted sets, for you that can handle 35% of your BW they surely are piece of cake.

 

[mwm5]

5 sets until failure with extremely slow negative...i'm talking like 5 second negative. have him work on heavy wide pull downs with slow negative on those as well. i'd say if he is that concerned about improving them he should do them at least 3x a week

 

[desmond]

Thanks - I will pass this on.

Seems everyone agrees on the negative training.

My only concern was negatives is too taxing on recovery, but, his recovery is very good anyway.

His problem was he spent too much time on the lat pull down machine.

 

[musketeer]

Diff rep schemes mulitple times a week, like: Mon-5sets 5, Wed-10 sets 3, Fri-1 set max failure