Why are pull-ups so hard?
Because you weigh what you weigh. On a bar there is no lighter plate to choose: gravity pulls the full weight of you down, so the only thing you can change is how strong you are. So the plan starts with lighter versions and builds the strength one step at a time.
One rep: hang from the bar with straight arms, pull until your chin is over the bar, then lower under control until your arms are straight again.
Which exercises build up to a pull-up?
Four, each building one part of the pull-up separately. Add them to the end of your current training, or do them as a short session on their own.
- Inverted row. Hold a low bar or TRX straps, body straight, heels down. Drive the elbows back until your hands reach your sides. Walk your feet forward to make it harder.
- Dead hang. Hang with straight arms, glutes squeezed and ribs down, for as long as you can with good form. Builds the grip and shoulder control every rep depends on.
- Negative pull-up. Jump or step up to get your chin over the bar, then lower as slowly as you can, taking 3 to 4 seconds. The lowering half is where most of the strength is built.
- Assisted pull-up. The full movement with a resistance band or assisted machine taking some weight. Use less assistance as the weeks go by.
The 8-week pull-up programme
Each exercise 2 to 3 times a week, on non-consecutive days. Move up a block when you can hit the top of the rep range with good form.
| Weeks | Exercise | Sets × reps |
|---|---|---|
| 1–2 | Inverted row Dead hang | 3 × 8–12 3 × 30 s |
| 3–4 | Inverted row Dead hang Negative pull-up | 3 × 10–15 3 × 45 s 3 × 4–6 |
| 5–6 | Dead hang Negative pull-up Assisted pull-up | 3 × 60 s 3 × 5–8 3 × 6–8 |
| 7–8 | Dead hang Negative pull-up Assisted pull-up Full pull-up | 3 × 60 s+ 3 × 6–10 3 × 8–10 1–3 reps, twice a week |
Test the full pull-up first in the session, while you are fresh.
What is the difference between a pull-up and a chin-up?
The grip. This plan builds the pronated pull-up: palms facing away, hands just wider than your shoulders, mostly a back exercise. A chin-up has palms facing you, which brings in more biceps and makes it a little easier. A neutral grip, palms facing each other on parallel handles, is kind to the shoulders.
What if I cannot do one after 8 weeks?
Normal. Repeat weeks 7 and 8 and keep testing; strength does not read the calendar. Got one? Practise little and often: a single rep, several times through the day, builds to sets fast.
Before you start. If you have an injury or a condition that might be affected, check with your GP first, and warm up before every session: a few minutes of light cardio, then arm circles, band pull-aparts and some easy hangs.