Become A Pull-Up Beast

We all want to be that beast in the gym knocking out unassisted pull-ups like it’s no big deal, but how do you become a pull-up Beast? How do you go from not being able to pull yourself up once, to repping out multiple unassisted pull-ups? Follow these simple steps to increase your back strength and endurance. Know The Lingo:

1. Chin-up = your palms are facing yourself
2. Pull-up = your palms face away from yourself
3. Negative Pull-up = jump up into a pull up (chin above bar) and lower yourself down very slowly back to starting position

Chin-ups are less difficult than pull-ups. This program can be used for either, but beginners should start with chin-ups. First thing is to find your baseline. How many pull-ups can you do with an assistive band? Place both knees in band and perform as many chin-ups as possible. This is your “N”. Second thing is to find how much weight you can do on the lat pull-down machine for 5 reps (you should not be able to complete a 6th rep). This is your “X”. Week 1 - Monday:

• N pull-ups with assistive band
• 3 Negative pull-ups
• 4 sets of 5 on lat pull down machine with X weight

Week 1 - Wednesday:

• N+1 pull-ups with assistive band
• 4 Negative pull-ups
• 4 sets of 5 on lat pull down machine with X+5lb weight

Week 1 - Friday:

• N+2 pull-ups with assistive band
• 5 Negative pull-ups
• 4 sets of 5 on lat pull down machine with X+10lb weight

Week 2 - Monday:

• N+3 pull-ups with assistive band
• 6 Negative pull-ups
• 4 sets of 5 on lat pull down machine with X+10lb weight

Week 2 - Wednesday:

• N+4 pull-ups with assistive band
• 7 Negative pull-ups
• 4 sets of 5 on lat pull down machine with X+15lb weight

Week 2 - Friday:

• N+5 pull-ups with assistive band
• 8 Negative pull-ups
• 4 sets of 5 on lat pull down machine with X+20lbs

Follow the same pattern for as many weeks as you need before you feel like you’re ready to attempt being a pull-up Beast.