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1/50
5/27/2014
The pull up measures your strength to weight ratio better than almost
any other exercise known to man.
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1) Dont go to Failure
This is the biggest mistake you can make with pull ups.
As soon as a single rep does not look exactly like the previous one and
you cant get as high, the set is over.
If your speed slows down noticeably the set is over.
You would never continue a set of squats if you could no longer lock
out the weight. If you got all the way up on rep five but were only able
to get up of the way on rep six you wouldnt proceed to do four more
reps of partials until the set ended with the weight crashing down on
you and crippling you.
But thats exactly how people finish their sets of pull ups. The form gets
worse and worse and worse, and they keep going and going and going,
climbing up the invisible ladder, swinging and kipping.
When you do this you get no stronger. And most of the time you get
weaker. The negative effect of training to failure is seen more on chin
ups than any other exercise. No one knows why this is, but trust me,
thats how it is.
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If you are carrying excess body fat your ability to do pull ups will be
greatly reduced. Extra body fat is good for lifting more weight in certain
exercises that require greater leverage like the squat and deadlift. But
thats all its good for. Other than that its unhealthy and unsightly.
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Do not start with your elbows completely locked. This, again, places all
of the stress on the tendons and ligaments instead of on the muscles.
On each successive rep you should lower yourself until your arms are
nearly straight, stopping just shy of lockout.
But dont use this as an excuse to cheat. Just shy of lockout means
that your elbows are 99% locked out; you just dont want that
complete extension.
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instruct beginners to do that, knowing full well that they wont be able
to, but that it will at least instill the importance of getting high.
You really only need your chin to clear the bar. That last few inches
does very little for you lats and instead focuses the stress on the
smaller, weaker muscles of your upper/middle back.
The pull up should be used to target the lats, first and foremost. Dont
waste energy struggling with that last few inches at the top. Get your
chin over while keeping your back arched and then lower yourself.
Use other rowing exercises to target those smaller upper back muscles
and use the pul up to smoke your lats completely.
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Start using these top 10 ways to improve your pull ups today and drop
me a line to let me know how theyre working out for you.
In the meantime if you could hit the Like button Id really appreciate it.
PS. Wanna take your pull ups to the next level? And build an incredibly
strong, powerful physique while youre at it?
Then you need to check out Body Weight Body Building.
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Jason Ferruggia is an old school Physical Culturist who believes in simplicity and minimalism
both in and out of the gym. Hes the author of Muscle Gaining Secrets and The Renegade
Diet and the host of Renegade Radio. His writing is fueled by good coffee and the sounds of
90s hip hop.
Bodyweight,MuscleBuildingExercises,NaturalExercises,PullUps
YourEmailAddress
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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107ResponsestoTop10WaystoImproveYourPullUps
Dan
Igotachestlikeashithouse,itsgottabebuiltupGordon.
Youmanagedtoincorporate2ofmyfavoritethingsinto1post,pullupsandtheJerkyBoys.
IliveinNJ,butnotnearyourgym.Lovetoworkouttheresometime.
Dan
On a
limb
with
Claudia
February 20, 2010
at 8:19 am #
Cool!:)Imexcitedtolearnhowtodotheseplusitsmygoalfortheyear.Thesetipsare
trulyhelpfulasIhavedoneallofthemistakes.Thengottendiscouraged.
Thisistheyear!:)
Neil
10/50
5/27/2014
at 8:31 am #
ThanksJason
Greattips.Iamahillrunnerandhavestronglegswithpoorupperbodystrength.Ihadstarted
aprogramincludingpullupsandchinupsandthiswillreallyhelp.
Aye
Neil
John
Legg
February 20, 2010
at 8:47 am #
GreatstuffJason.Keepitupmate.
Theresalotofmalesouttherethathavenorighttocallthemselvesmen!Verysad
Odi
Imstillamazedsomeguysatmygymcanpullalotofweightinamachinebutlifting
themselveslookslikeagony.Also,fullextensiondoesnotapplyforthiskindofexercise,note
tomyself.
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Byron C
February 21, 2010
at 6:54 am #
.and#11isgetthehellawayfromthelatpulldownandbearealman!
Marc February
21, 2010 at 3:03 pm
#
Ifmygoalistoimprovemychinups/pullupswhatisthebestfrequency?IfIamtraining
upperbody2xperweek,shouldIdochinsinoneworkoutandonlytorowsinthenextor
shouldIdochinsateachworkout?
Thanks,
Marc
Andrew
February 22, 2010
at 12:22 pm #
IcancertainappreciatethisarticleastheLatsareveryimportantinupperbodystrengthand
athleticsbutImstillwaitingforacomprehensiveandexhaustivearticleonthekeyexercises,
benefits,dynamics,stretching/treatmentoptions,etc.fortheposteriorchainasitisthe
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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foundationfornearlyeveryathlete.
Personally,Ifeelthisgroupofmusclesareneglectedfartooofteninfavourformirror
muscles.Itisalsomyownpersonalopinionthatwithoutastrongposteriorchain,anathleteis
atagreaterdisadvantageforwinningchampionshipsorevenbeatingpersonalbestsinthe
weightroom.
Lookingforwardtohearingwhateveryonehastosayaboutthis.
Andrew
Vancouver,BC
Andrew
Brian G
February 22, 2010
at 2:27 pm #
Whichringsdoyourecommend?Ivebeenmeaningtotrythemforawhilenowandmygym
doesnthaveany.
Thanks!
Joe
M
March 2, 2010 at
11:21 pm #
GreatpicofSergioOliva!
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Ilyse
March
8, 2010
at 11:15 pm #
Thankyou!IwasdirectedherefromNinaShanksblog,andImworkingonperfectingmypull
ups.Thanksforallyourgreattips,Imwellonmywaytobeingawomanwhocando10or
more!
Taipari March
21, 2010 at 8:01 am
#
Ibeentryingpullupsforacoupleyearsandcouldntunderstandwhyiwasntreally
progressing?Tillireaddontgotofailure!Fuckme!Ibeenclimbingthatinvisibleladderthis
wholetime!Couldntdofiveclosegripchinsandnowicandowidegripoverhandspieceof
cake!Thanksjay,juststartedmyprogrammeandnowimampingtogetintoit
Dan
April
16,
2010 at 1:10 pm #
Greattips.Especiallymakingthedistinctionbetween(near)fullextensionandexaggerated
deadhang.Ivepersonallymadethatmistake,andalmostimmediatelydevelopedpainthat
forcedmetoquitpullupsforawhile.Also,thestoppingbeforefailuretipissomethingthat
maynotbeintuitivetomanypeople.Thanksforpostingthishelpfuladvice.
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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jasonferruggia
April 25, 2010 at
7:12 am #
@DanAlwaysgoodtohearfromaJerkyBoysfan.Letmeknowifyoueverwanttocomeby
thegym.
@ClaudiaMakeithappen.
@JohnVerytrue.
@ByronExactly.
@MarcFrequencyisimportant.Twiceaweekwouldbebetterthanonce.Fivetimesper
week,doingonlyonesetperdayisoftenevenbetter.
@AndrewIllgettoit.
@BrianIwilldoublecheckthenameoftheringsandgetbacktoyou.
@IlyseAwesome!
@TaipariGreattohear.Keepkillinit!
Sean
April
25,
2010 at 8:11 am #
ImsogladImnottheonlyonethatmeasuresonesratioofstrengthwiththepullup.Mostof
thenoneckslovetobarkaboutheavytheirbenchis,butshyawayfromthegoodolepullup.
Thanksforthetips,Imtryingtoincreasemyrepsmayhavetogetmyhandsonsome
bands.
Goodstuff!
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Rob
April
25,
2010 at 8:23 am #
Greatarticlebroonetipthatshelpseveryonewiththeirpullupsisnottolookupandtokeep
yourheadneutralwhenyoulookupyourneckpinchesthenerveanddeactivatesyourlats
themajormoverinapulluptryitoutjustmakeyouryoudosomeneckrollsafteryou
pinchthatnervetoloosinitbackup
Drivingyourelbowsdownbackisagreattip.Nicetohavereminderslikethis.Thanks
Eric
pullupsagreatmeasureofstrengthperbodyweightandaccessibleprettymuchanywhere.
loveit
exceptforthekippingones.thatstoohardtodowhileloadingextraweight:)
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Stacey Diehl
April 26, 2010 at
10:59 am #
Icantdoem,either.AttemptingtodoONEwithoutmyIronWoodybandandnotbeingableto
getanythinggoingmademefeellikecrying.Butsinceitwas2amatthegymtherewereno
witnessessoitwasokay.
Yea,Ikeeptrying,thinkingeventuallywhenIgetridofabitmoreofthebodyfat,itsjust
goingtohappen(*sigh*).:(
John
April
26,
2010 at 8:25 pm #
Yeah,Iagreeattemptingtoaddheavyweightswithoutproperformisfutile,notonlyawaste
oftimeandeffort,actuallycandoyoumoreharmthangood!
jasonferruggia
May 10, 2010 at
7:32 am #
Thanks,guys.
Stacey,youllgetthere.Justbepersistent.
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Andy
May
13,
2010 at 7:48 am #
Jason,
Oneofthosewhopresentlystruggletodojustonepullup.Haveapinchednerve(C6C7
vertebra)affectingstrength.Anyideasonhowtosafelydopullupsandnotaggravatethe
existingcondition?Goodtipsstillplanonbeingamansoon!
Andy
Matt
May
24,
2010 at 4:17 pm #
Iamin7thgradeandcando21pullups,hopefullywithyourtipsIcanmake25.
Thanks!
Noneedtochinoverthebar.Dontbelieveme,champssuchasOlivaandScottutilizedthis
techniquewithgreatresults.
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Jason
Ferruggia
November 7, 2011
at 6:47 pm #
@Mace:Agreed.Ialwaystellpeopletheyshouldbecalledchestups.Leadwiththechest
andarchtheback.Tryingtoohardtogetyourchinoverthebarleadstooshittyformand
roundedshoulders.
Thanks,greattipsaboutHOLDINGSCAPULADOWNandnotfullystraighteningthearms.I
wouldnotevengo99%straightarmsandIthink90%areperfectlyfineevenless,depending
onSHOULDERHEALTH.Neglectingthesethingsatfirstgavemethehellofacaseofshoulder
impingement,whichstillaffectsme,sopeoplewithshoulderissuesshouldntgotoolowon
pullups.Andno,amanwhocantdopullupsisntawomanandstillaman,thereredifferent
kindsofmenandwomen,weliveinafreeanddiversecountryatleastIdo.Ivebeentolda
fewtimesthatImamanjustcauseImathleticandcandothingslikepullups,etc,sexismis
aliveandwell.
Jessica October
28, 2010 at 4:55 am
#
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Jason,
Whatdoyousuggestifyoucantdoanytostart?Usingachair,bandsorsomethingelse?
Jason
Ferruggia
November 7, 2011
at 6:51 pm #
@Jessica:UsebandsordoassistedchinsonthefloorwiththeJungleGymXT
(http://jasonferruggia.com/junglegymxt)
@tyciolNoworries.
@K.GopalApullupispalmsfacingawayfromyou,achinupispalmsfacingyou.
Jeff
Dontgotofailureissuchanimportantpoint.Reachingfailurewillslowdownorevenstunt
yourstrengthgains,whichwillalsohurtyourmusclegains.
Initiatewiththelatsisalsoagreatpoint.WhenIstarteddoingpullups,Icouldonlyfeelitin
mybicepsforquitesometime.OnceIstartedfocusingonengagingmylats,myprogress
startedspeedingup.
Jake
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Schwatz
November 26, 2010
at 3:18 pm #
ialsofoundthistobearealgoodarticleonhowtogetstartedifyoucantdoanyPullups
tyciol February
10, 2011 at 1:44 pm
#
Ihavenoideawhatyouretalkingaboutwithtendonsandligaments,tensionisALWAYSonthe
tendons,thatshowmusclespull.Asforligaments,thatsonlyifyourelax.Wehavemuscles
withdepress(lowertraps,pecminor)anddownwardrotate(levatorscapula,rhomboids)our
scapulae,solettingthemcomeupispartofthemovement.
Thecriticismofthelatpulldownalsodoesntmakeanysense,ifmorenervesarestimulated
itslikelyfromyourlegsflailingthroughtheair,notfromitbeinganyharderontheworking
muscles.Latpulldownsareeasierbecausesomepulleysmaybedesignedtomakeiteasierto
pullagivenweight,thedifferencebetweenopenandclosedchainmovementsislessinpulling
thaninpushing.Thereisntanythingnearthebalancedifferencethereisinasquat,youcant
falloverduringapullup,itsselfcorrecting.
Luke
H
February 18, 2011
at 11:48 am #
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Chinupsareadmittedlyasticklerforme,lookingintothepostIthinkitbeendotowithgoing
tofailureeverytimeIdochinups(tryingtoimproveonmylastperformance.)Iwillhaveto
rethinkmyplanofattacknowthou.
ThanksJason
mick
June 6,
2011 at
12:43 am #
AnothergreatarticlefromyouJason,Howeveridontunderstandnumberthree
Whenyougetonthebaryouwanttopullyourshoulderbladesdownandlockyourshoulders
intotheirsockets.
Gotanyvideosdemonstratingthisone?
maureen June
11, 2011 at 4:21 pm
#
Justincasethereareanyothergirlsouttherewithsmallhandsforgetthefatgripz.Icouldnot
evengetmyhandaroundthemoncetheywereonthebar.Actuallycauseddiscomfort
intheareabetweenthethumbandpalm.
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Tyciol October
30, 2011 at 10:16
pm #
Tillisbuyingintoamodernbadusage.Theseallinvolvingpullingourselvesup,sousingpull
upstorefertoeverythingmakesthemostsense.Callitachinupifyoupulluphighenoughto
touchyourchintothebar.
Itsfinetohavetermsforgrip,buttheyshouldmakesense,callingthemchin/pulldoesnot.
Palmsinwardisasupinegrip,socallitasupup.Palmsoutwardisapronegrip,socallita
proup.SOLVED
ThisarticlehassomegoodpointsbutnotsureIdcallitgreat.Avoidingcompleteextensions
seemssilly,yourenotgettingafullstretchorRoMthatway.Ligamentsneedtogetstronger
tooandpeopleuselockedelbowsforthingslikelegraisesallthetime.
Big t
November 8, 2011
at 11:13 am #
SogreatthatyouthinktheoppositeofBigisLow.Enoughsaid.
Jason
Ferruggia
November 8, 2011
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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at 12:41 pm #
@Bigt:Ahaha.Ohman,thatstoogood.Wow.
Brad
SoimtrainingtobecomeaPJintheairforce,andinthe(PAST)testIhavetotake,tobe
qualifiedforspecialops,Ihavetodo10pullups,52pushupsandawidevarietyofother
runningandswimmingevents,theonlythingIstrugglewithisthepullupsandpushups,Ican
do35pushupsand5pullupsbeforemyarmsgiveoutonmeyetIcanlift145lbs.Iam59
andweigh145,18yearsold.WhatpartofmybodyshouldIworkoutinordertobeableto
progressgreatlyintheseevents?MyrecruitersaisIshouldbeabletodopullupseasilyfor
howsmallIambutIjustcantgetthehangofit.Ifsomeonecouldemailmeandhelpmeout,
itwouldbegreat.bradgetzdown@aol.com<
Jason
Ferruggia April
9, 2012 at 8:35 am #
@BradDotwosetsofpullupstilnearfailureeveryday.Oneinthemorningandoneat
night.After23weeksofthisaddanothersetmidday.
Youcandothesamethingwithpushups
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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walaa January
29, 2012 at 3:59 am
#
dourecommedthefollowing:
Pullupbehindtheneck
dailychinup/pulluporitwillbeoverloadforshoulderandelbow
ifsomaximumrepsperdays
Colin
whatdoyouthinkaboutdensitytraining?greatpostbtw
Jason
Ferruggia April
9, 2012 at 8:34 am #
@walaaNopullupsbehindtheneck.Youcandodailypullupsforawhiletobringthem
uprapidly.Idstickwith12setsthoughandonlydothatforaboutamonth.Afterthatthe
elbowsmightstarttogetbeatup.
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Dion
Iwasalmost360poundsat20yearsold.IhadNEVERdoneapullupinmyentirelife.Iwoke
uponemorninganddecidedtochangeandneverlookedback.Iam28,510and174pounds.
MyPRatthispointis13pullups,whenIhit10Istartedtotrainwithweight.Thisarticlereally
hitclosetohome,thanksforthetips.
Jason
Ferruggia April
9, 2012 at 8:32 am #
@DionDAMN!Thatsawesomeprogress.Keepkillinit,man!
Kevin Guzda
February 16, 2012
at 6:25 am #
HeyJason,
IwilladmitIcannotdoapullup,thereIadmitteditalthoughlasttimeIcheckedIamaman,
greatdadandprovider..lol.butIwanttobeamanwhocandopullupsorchinups.Iam6`3
235andbynomeansnotfat,Ionlyhavea35inchwaistand13%bodyfat.EVenwhenIwas
askinnyturdinGradeSChoolIcouldnotdothem.IhaveIronWoodybandsofalldifferent
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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sizes.Currently,Idooldschoolroutinessimilartowhatyoutypicallyrecommend.Idosquats,
trapbardeadsfromknees,bench,seatedbarbellpresses,closegripsbenchs,onearmrows,
ezcurls,planks,sidebends,weightedsupportedsitups,thickbarholds.Thisisallspreadout
over3dividedworkoutsover79days.Ialsodopushupvariationsasfinishers.Canyou
outlineasimpleprogramtohelpmewithmypullup/chinups.Asupinatedgripismucheasier
formecurrently,shouldIfoucusonthosetostart?Canyourecommendsets,frequency,ways
toprogresswithbands,restperiodbetweensets.Currentlyiamexperimentingwithsmaller
bandwhichletsmetomultiplesetsof25reps.Whatsagoodwaytoimproveonthese
Thanks
Till
Kevin:DoonesetEVERYDAY.Dontgotofailure,butputsomeeffortin.everybodyweight
movementthatshardrequiresmoderatevolumeevenlyspreadoutovertheentireweek.
peoplewhoareleanbutcantdopullupsusuallyhaveenoughmuscletodothem,theyjust
lacktheneuralefficiency.workonitandrememberDONTgotofailure.ONceyoucan
gettenrepswithbands,startonlowrepsetswithoutthem.
Kevin Guzda
February 19, 2012
at 8:06 pm #
ThanksTill.IthinkthisissomethingJasonrecommendsaswellafterreading
throughthesitemoreclosely.Iwillgiveitagothanks
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Jason
Ferruggia April
9, 2012 at 8:31 am #
@TillGoodadvice
MichaelSomebody
Lied March 14,
2012 at 3:32 am #
LatactivationissomethingIlearntproperlylastsummer.Youreallynoticethedifferencein
howyourlatslookwhenyouusethemproperly.Welldoneonalsomentioningtopackthe
shouldersintoyourbody.
SomethingelseIlearntistosqueezeyourbutthard,whichusestheprincipleofirradiationto
giveyouaquickstrengthboost.
Jason
Ferruggia April
9, 2012 at 8:31 am #
@MichaelAbsolutely.Greattip
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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jackyleon2000
March 25, 2012 at
1:42 am #
actually,itisagreatarticle,anditseemsthatyourpointofviewsabouthowtoincreasethe
numberofpullupsisquitesameasmine,iam5foot10weight220pounds,andnowistill
cando15repsofpullups,whatidoreallyagreeisthatyousaidnevergotofailure,andthis
isveryimportant,ihavebeenweighttrainingfor10years,andwhatithinkwhyweshouldnot
gotofailureonthis,isbecausepullupisverydifferentfromotherupperbodymovement,it
actuallyrequiresalotofenergywhenyoutrainit,andwhenyoudosomepartials,yourejust
wastingyourtimeonconsumemorebodyenergy,butnotefficientlytrainingthespecific
musclesinvolvedinpullups,andwhatdoyousay?man?iamsorry,iamfromChina,andmy
englishmaynotbegood,hopeyoucanunderstandwhatimean,hehe.
Jason
Ferruggia April
9, 2012 at 8:30 am #
Yeah,youreonpoint,man.Nofailure.
John
April
12,
2012 at 9:19 am #
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Idisagreewithyournumber1rule.Moststrengthcoachedontusethetermfailure,theyuse
fatigue.Oncealifterlosespositvecontrolofthemovementtheyhaveeffectivlyfatiguedthat
musclegroup.Whenyousaydontgotofailureyouaresayingthatyoustoplongbeforthe
inraodingofthemusclehitsaproductivelevel.Noliftershouldcountanyrepiftherepisnt
donetotrueform.Youwouldbemoresoundinyouradvicetosaythatthenumberoneruleis
toworkthemusclegrouptofatigue(reptilyoucantrepanymoreaslongastheyunderstand
whatanacceptablerepistheycanlifttofatiguewhilemaintainingform).
Iamcurrentlytrainingfortheworldrecordofmostpullupsin60seconds.Ihavereadfrom
multiplesourcesthatitwas47pullsup.Icurrentlyhavedone44pullupswithinthetime
frame.Iseemtobestuckinaplateaunotbeingabletogetpast44.Iaverage40pullups.
Whataresometechniquestoincreasemyreps.Icurrentlyworkout45daysaweekanddo
mypullupsetfirstthing.Mygoalistodo50within60seconds.Letmeknowofanytipsor
tricksyoumayadvisewith.
Thanks
Nick
May
10,
2012 at 2:48 pm #
Iamabletodoabout15pullupsinarowbutabout13withPERFECTform.ShouldIjustdo
the13pullupsifIwanttoincreasetheamountbecauseyouweresayingsomethingaboutdo
notgountillfailure.Ihavebeendoingpullupsfor56yearsuntillfailurebutIwillbesureto
changethat!
AndheyJasonihavebeenonapushupprogramthatwassixweekslonganddid1dayon1
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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dayoff.Istartedonlybeingabletodoabout1920pushupsandandbyweeksiximanagedto
killoffabout40pushups.Iwentfrombeingabletodoingnonstopcyclesof810pushupsnow
doingcyclesofabout20.Iamnowonweek7butiammakingtheworkoutupasIgoanytips
onhowtomakethepushupsturnfrom40too5060?*ShouldIusethephrasedontgountill
failureforpushups?Becauseimightdopullsuprulingforpushups!Pleaseanswerthislong
seriesofunrevisedquestionslol.THANKSALOT
Jason
Ferruggia May
11, 2012 at 5:38 am
#
NickYourebetteroffdoingmoresetsfurtherawayfromfailure.Laddersworkincredibly
well.Idonlygotoyourlimitonceinawhile.
Ben
Greattipstokeeppeoplefromgettinginjuredinthebeginningandstaymotivatedbyusing
properform.ThankyouJason.
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2012 at 6:47 pm #
Jason,greattipsIespeciallykeento#3&4,Ihavebeendoingmypulpswrongforyears,
andafterabout46weeksofusingtheproperpositionIsawmypullupsincreasefrom15to
2223.Mygoalwastobeabletogetuponthebarandknockout20atanygiventime,beinga
Marine20isthenumberyouneedtobetakingseriouslyinanyPTenvironment,andsofar
thesetipshaveworkedbetterthananystupidworkoutbookorvideopeoplemightpayfor.If
youcouldIwouldgreatlyappreciatesometipsonhandpositionswhendoingpullups,Idomy
20overhandedshoulderwidthapart,mynewgoalisdoingmoreinarep,ratherthan
gainingstrengthineedsomemoreendurance,anyadvice?Thanksalot,SemperFi.
Please,ignoretheawfulgrammar
Jason
Ferruggia June
14, 2012 at 9:41 am
#
JordanGreatprogress,man!Movingyourgripoutjustahairwiderthanshoulderscan
help.Haveyoutrieddoingladders?
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greg
May
21,
2012 at 5:01 am #
Itotallyagreewithtrainingtofailure.Mypullupnumbersslowlygotworseandworseandit
canonlybefromtrainingtofailureandhavingapoortechnique.Ifollowedthetipsandpull
upsimprovedstraightaway.AlsobeentryingthemcombinedwithPavelsGTG(greasingthe
groove)andtheyfeeleasierwithinaweek.
Jason
Ferruggia June
14, 2012 at 9:57 am
#
GregYeah,everyonehasthatexperience.GladtoheartheGTGisworkingforyou
Ben
May
21,
2012 at 12:26 pm #
Onewaytoincreaseyourgripistoputtowelsonyourpullupbaranddopullupsmonthose.
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Jason
Ferruggia June
14, 2012 at 10:20
am #
@BenYup.Thatworks.
Joe
May
23,
2012 at 11:34 am #
Excellent.
Imanalmostgirlwitha4chinupmaximum,seekingtoimprovethemarksubstantially.
At212pounds,64,longwingspanand56yearsahyoung,itsachallenge.Mystrengthto
weightrationeedsvastimprovement.
ButIdeclarehere,thatIwillgetto10thisyear!
Yep.
Joe
James June 3,
2012 at 1:34 pm #
Ifindmyselfinneedofsomemoreadvice.WhatIneedissomeadvicethatwillhelpme
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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increasemyupperbodystrength,mainlypullupsandpushups.Icancurrentlyonlydo47
pushups/min,andonly4pullups.ImpreparingforamilitarycarerROTC,orenlisted.Im6ft,
andIweight185lbs.couldanybodyhelpmeout?
nibin
July 2,
2012 at
5:38 am #
jamesweareinthesameleagueihavethesamequestion.
Geo
June 6,
2012 at
9:35 am #
Amanwhocantdopullupsisawoman,manIbetterimprove..orelsegetthesurgerydone
andgetitoverwith..Thanksgreatadvise!!
Matthew June
14, 2012 at 7:51 am
#
Anicewaytoimprovegripstrengthis(Ifind)toplaceatoweloverabarsoithangsdownon
bothsidesthenjustholditwhilehangingthere.Epicforgrip
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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HeyJayImstillstuckatabout5to7repstillmyformbreaksdownwiththemiddleband..I
trieddoingpullupseverydayliketillrecommendedbutfeltconstantlysoreandmyliftsand
regularthreeworkoutdayswereimpacted..WhatareladdersWhatdoyourecommendfor
me..againIhavethreeassistedchinupbands.WhattypeofsetandrepschemeshouldIdo
fortheladdersandhowmanydaysperweekandwhen..pleeasehelpI.amsopullup
challenged
Tim
June
18,
2012 at 4:02 pm #
Hey,forimprovingthenumberofpullups,Irecommendnegatives.Also,thesethingstake
time.Ineededayearandahalftogetto17from2or3,doingthemnearlyeveryday.I
alsoeschewedallotherupperbodyexercisesandjustswam.Havingabuddy(s)to
competewithalsohelps.
Ron
May
26,
2013 at 3:51 am #
Hey,iamnotverygoodatpullups,butihadasimilarstorytoyoursiwasverybad
inpullupscoulddolike5ofthem.Howeveriwasintensivelytrainingandmanaged
toachieve28repsper/setafter2monthswhichisalotfasterthanyoumentionedin
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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5/27/2014
yourcomment.Justtotellyouthewayitrainedfirstofall,myworkoutalways
happenedinsametimeofadaylike9a.m.beforebreakfast,ionlydrankwater
beforeexercising.Asiwasworkingoutabout5straightdaysidenticaltimefora
workoutworkedgreattogivemymusclesmaximumtimetorest.
Verybeginningoftrainingpullups:asicoulddo5ididalotofsetswithalow
numberofpullupsabout7setsstartingfromthatmaximum5then/4/4/3/3//3i
waspushingmyselftodoasmuchasican.
Theresultwaslikethisicouldincreasenumberofpullupspersetatleastonceper
week.Afteraweekishiftentonumberssimilarto8/8/7/6/5/5/5(numberofkeeps
similarallthetime46sets).
Additionalandveryimportantfeatureeveryweekorweekandhalfiwaschecking
whatismylimitofpullups,meaningtryingtodomaximumofthemduringthefirst
set.Theresultwasgivingmerecommendationsofhowmuchpullupspersetishould
dointhefollowingweek.I.e.ifimade20pullupsasmymaximumiwoulddo
15/13/10/10/8orsimilartothat(meaningialreadydid20ofthemaminutebefore)
andforaremaininweekiwoulddo(20/15/13/10/10/8).Afteraweekidomaximum
againandhangemynumbersandsets.
Asaresultaftermontsmymaximumwas28pullups.
abc
June
18,
2013 at 10:54 am #
Hey,howlongdidyourestbetweenyourset?
Ian
June
18,
2012 at 12:45 am #
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
37/50
5/27/2014
ThemostchinupsIhaveeverdoneis10andsadlyrightnowattheendofaweightsworkout
4or5isaboutallIcando.Ihavebeendoing2setsperworkout.Onewithweightandone
without.Ihavebeendoingbentoverdumbbellrowsandlatpulldownsinaneffortto
strengthenmychinupsbutsofarithasnothelped.
ThankyouforthetipsandIhopetheyhelp.
AustinB June
22, 2012 at 1:35 pm
#
Howdoidoladders?
erez
July 2,
2012 at
11:09 am #
Goodandpropermanual.thankyou.
iwiiltakemorecareofmyligementswhendoingthefirstpullupnow.
canyoupleaseincludesomeofthemorecomplexvarationsofpullups.ihavebeenstuckon
15forquiteawhilenow.
38/50
5/27/2014
Willtrythesetipsoutbeenboxingforawhilebutstillstruggletomanagemorethan3/4chin
ups!
gerry
andrews July
14, 2012 at 3:15 pm
#
hitherejasonivejuststarteddoingpullupsanddipsandinvertedrowsinanewtrainig
sessionivefoundthesetobeawsomehaveonlystarteddoinglowrepslike4repsof3setsfor
thepullupsdifferentvarieationsand8invertedrowsrepsof3setsandtenrepsof3setsfor
dipswhichwouldyourecamendiuseformystomachimnotlookingabsjusttotrimmdown
mystomachmanythanksgerryandrewsnewry
Karim August 1,
2012 at 2:23 pm #
Ifirstfellinlovewiththepullupasachildwhiletrainingingymnasticsanditisstillamajor
partofmyandallmyclientsworkouts.
brad
August
4, 2012
at 5:54 am #
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
39/50
5/27/2014
ihavebeendoingpullupsforyears,butlastmonthimusthavehurtamusclenearmy
shoulderblade(left)itfeelslikeapinchednerveasmyneck,andshoulderisaffectedtoo,
alongwithmybackitriedtoworkoutagain,butthepaincameback.anyideashowlongthis
takestoheal,andwhatiactuallydidtomyself?
guest October
12, 2012 at 1:04 pm
#
Dude,notsureifyoufigureditoutornotbutitsoundslikeyouhaverotator
cufftendonitis!
Alfie
williams March
12, 2013 at 8:51 am
#
Neverstartyourpullupstaticanddangling.Thisputsstressonyourtendonsandneck.
Beginyourpullupapproximatelythreequartersofthewayupasthisputsthestresson
yourmuscles.Iamonly15buthavewitnessedthesameproblem.
Jason Thorpe
August 31, 2012 at
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
40/50
5/27/2014
11:28 am #
Thatfirstpieceofadviceaboutnotgoingtofailurewasnewtome,butthenagainIvealways
suckedatpullups.MaybeIvefinallyfoundthekeytobuildsomerepswillreportback,
thanks!
izzo
September 2, 2012
at 9:03 am #
hatetobethatguy,butyoutheauthorofthispostcomesoffasrudeandsnobby,andthese
arentreallytipsonhowtoimprovepullupsbutonhowtodothemcorrectly.
Nick
ImjoiningtheMarinesandmyPFTrequiresacertainnumberofpullups.Myrecruitertoldme
itisfromadeadhangpositionthatIllhavetostart,willthataffectmynumberofrepsthat
much?Also,Ivebeendoingthingslikebicepcurlsandjustfreeliftingdumbellstostrengthen
mybiceps,doyouthinkthiswillhelpmuch?
Joe
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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5/27/2014
Goodtips,particularlytheelbow/tendonsavingsuggestions.
Perhapstheterminologyismainlytogetthispostreadandtoslapsomeofusintopullup
action,butmakingpullupprowessequivalenttomanhoodoverlooksthatdifferentbodiesare
primedtododifferentthings.
I,forone,wouldnotcallShaqONeilunmanlyeventhoughgivenhislengthofarmsand
weightheprobablycannotpumpoutmultiplepullups.
Yep.
Joe
chin
up
monkey
October 9, 2012 at
7:39 am #
LMAOatthisIfyousuckatthempeoplewilllaughatyouandyourmanhoodwillalwaysbe
questioned.
dan
ehyguyineedawaytoimprovemyimprovemypullupima20yerasoldandwiegh83kgi
needsomehelptoimprovethematthemomentidoingbetween4and5
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Jason Smith
December 8, 2012
at 1:13 pm #
HeyJason,Icandoamaxof16strictpulls,25kippingpullupandImusingadipbeltwith
variouskettlebellwhenImtrainingstrength.butIreallywouldlovetodoaonearmpullup(I
onlyevermetoneyoungmanwhocould,hewasanIsraelicommando)doyouhaveanytips
ontrainingmyselftobeingabletodothis?
thanksJason
tofique
December 14, 2012
at 1:06 pm #
isthispullupsincreaseourheight
abdallah
January 11, 2013 at
12:30 pm #
icando15pullupsandim13yearsold!imgonnatrythesewaysnexttimeitrain
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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Dragon August
11, 2013 at 5:01 pm
#
Trythemwhenyouareinmid20sor30sthengetbacktous.Hereisthekey,dontstop
doingthem.
dylan January
23, 2013 at 3:41 pm
#
Whatdoyousuggestforcondyle&stressintheanconeusandflexors.minearefvcked:(Have
adjustedmygriptohang[notgriphard],doinggriprotation,bicep,overgrip,andunder,still
jacked.ImjustgotVoodoocompression/tackbandstohelpdontcareifIlookstupidbuteven
pickinguprandomstuffuphurtsnow.anysuggestionsmang?
haventseenyouforaminutehopeyouregoodbrutha
Icanonlydo12whatrepsshouldidoformysets?
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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5/27/2014
IamaPooleefortheunitedstatesMarineCorethiswebsitewasveryinformativeformeand
mysquaddeadarmhangchinupsareaneverydayoccurrenceforourPTIcando21pullups
theresmuchworktodo.
Nick
April 2,
2013 at
8:32 am #
HeyguysIcantevendoasinglepullup.itsnotbecauseilackstrengthactuallyinevertried
theseandnowicantdoasingleiam22yrsold62andiweigh190poundsanyhelpwould
beappreciated
dylan April 2,
2013 at 8:34 pm #
Organizeyourscapularcomplexintoretraction.Overhangyourgrip.Alsouseaelastoband
togetthemotorandmusclerecruitmentonpointatfirsttillyoucangounassisted.Pullto
thechestandkeepyourjawloosewhichrelaxstheneck.
Im220and62andstarteddoingthem4monthsagoandnowdo100nite[inrepsof5
10]shvtwillgetyouwide!!GLbuddy
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
45/50
5/27/2014
Brendan May
27, 2013 at 6:15 pm
#
HeyguysIm14andicando18pullups,igoalmostallthewaydownalso.Iwilltryanduse
thesetechniques.Thanks!
Brad
June
20,
2013 at 11:50 pm #
Cantdoone.Shoulderswontletme.Anytestthatrequirespullupsshouldbereplacedwith
deads.
Hi.Arealmanisathinker.Thatswhyhumansaresuperiortoanimals(thatandthe
opposablethumb).
Inalmosteveryotherwaywerephysicallyinferior.Agreatapewouldripaheavyweight
championsheadrightoff.Arinowouldsquashus.Comparedtothebeasts,werelikelittle
squirrels.Itsnotourstrongpoint.
Fishswim,cheetahsrun,birdsflyhumansthink.
Itsthebrain,itsallaboutthebrain.Lookattheatomicbomb,gameover.Brainswin.
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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5/27/2014
Robbie August
12, 2013 at 5:30 pm
#
Workingoutwillmakeyouphysicallystrongandmentallystrong.Yourcommentisbashing
strengthtrainingwhichisridiculousbecauseyoureonastrengthtrainingwebsite.Your
brainisnotgoingtohelpyouifyourebeingattackedbyamuscularrapist.Thinkabout
thatsmartguy.
Brad
August
20,
2013 at 8:01 pm #
Icandoasetof28pullups,andhavesetagoalof40.Ionlydopullupstwiceaweek
(usuallyweighted,sometimesoffrings),andamabigfanofplentyofrecoverytime.ShouldI
increasemyfrequencytoreachmygoal?
GREATarticle!
Matt
Heyguys,
WhatIhavedonetoincreasemypullupsisprettysimple,butIdidntnoticeanybodytalking
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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5/27/2014
aboutit.Itsaweightliftingtechniquecalledmuscularendurancetraining.Itsallabout
increasingthenumberofsets,notreps.This,inturn,increasesthenumberofrepsyoucando
perset.
Forexample:
Ifyoucanonlydo2or3pullups(likemeacouplemonthsago),startbydoing10setsof1(1
x10)takingbetween60and90secondsrestbetweeneachset.
Ifyougettothepointwhereyoucantdoanotherwholepullup,getyourchinoverthebarwith
helpfromachairandloweryourselfdownslowly(countto4).Finishyoursetsthisway.
DothisworkouteveryOTHERday,noteveryday.Ifyouwanttogetstrongerandbuildmuscle
youcantworkthatmuscleeveryday.Doingsooverworksitanditwillactuallygetsmaller.
Yourbodyneedsalotofresttobuildmuscle.
Whenyoucansuccessfullydothe10setsof1,youcanprobablybumpitupto10setsof2or
3.Whenyougettherebumpitupto10setsof5or6.Youwanttobeforcedtodoing
negatives.Pushyourself.Beforeyouknowityouwillbedoing10setsof10(100pullups!),and
youwillprobablybeabletodo2530+pullupsinoneset!
Thebasicrulesformuscle/strengthbuilding:
1.Liftalotofweight.Ifyoucantdoalotinoneset,spreaditout.Donegativestofinishyour
sets.
2.Fuelyourmusclesimmediatelyafterworkingout.Takeyourcreatine,protein,andcarbs
rightafteryouworkout,within30minutes.
3.Getalotofsleepandasufficientbreakbetweenworkingoutthesamemusclegroup.Ifyou
cantdomore/liftheavierthisworkoutthanyoucouldlastworkoutthenyoudidnttakealong
enoughbreak,addanotherdayofrest.Thisisextremelyhardformostpeople,butyouwill
thankmeforitwhenyoubustthroughyourplateausbecauseyouletyourbodyhealproperly.
Thatsit.Gogetit.
Ren
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
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5/27/2014
Icando20deadhangpullupsbuticantseemstoimproveanyfurther.Doyouthinkitwill
workbytrainingwithaweightvest?Thanks=D
Ruwan October
23, 2013 at 9:42 am
#
Iam14.ThishelpedmetremendouslyIcannowfeelthetensioninmymuscles.Ijustwantto
saythankyouforyourtremendoushelp.
a.b
January 3, 2014 at
5:23 am #
icantdoasinglechinupicando25pushupsbutnotevenasinglechinup.givemesome
tipssothaticanmanagetodoatleast3chinupsin2months
Total
Arnold February
22, 2014 at 1:52 am
#
http://jasonferruggia.com/top-10-ways-to-improve-your-pull-ups/
49/50
5/27/2014
Checkfirstthearticleabove(thefirstpointisVERYimportant,donotgotofailure!).Then
Idrecommendmachineorbandassistedpullups,somethingthatmakesthemovementa
littleeasier.Youcouldalsoasksomeonetoassistyouwiththereps,butthegradual
progressionwouldbealittletrickytoimplement:maybehe/shewouldfirsthelpyouwith
twoarms,thenwithone,thewithaweakergripandsoon:D
Ifstrengthisgoal,increasetheload/decreasetheassistanceafteryoucando6CLEAN,full
rangeofmotionreps.Formorehypertrophy,dothesameafter12reps.
IwouldntrecommendnegativerepsorstaticholdsastheycaneasilyburnoutCNS(longer
recoverytimesforthenervoussystemevenifthemuscleswouldalreadyhavebeen
recoveredfromtheworkout)andbecausetheyignorethemostimportantpartstrength
wise,whichistheconcentricportionofthelift.Trytofindawaytodofullrangeofmotion
reps,personallyIhaventfoundpartialrepstobethatusefulonchinups.
Shoulderwideunderhandorneutralgripchinupsaresafestfortheshoulders.
JasonFerruggiahasbeencalled,"Theworldsgreatest
strengthcoach,"and"themosthandsomemanin
fitness."
Bothbyhismom.
WithaphilosophyrootedinoldschoolPhysicalCulture,
Jasonwriteswithpassionandpurpose.Hisgoalis
tohelpyouwadethroughthebullshitsoyou
cansimplifyanddominatebothinand
outofthegym.
He'safanofallthings90'sandtrying
tolooktoughinpictures
FormoreinformationclickHERE.
2014RenegadeStrength&Conditioning,LLC.AllRightsReserved.
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