How to progress to pull-ups?

To progress to pull-ups, experts from the Mind Pump Podcast recommend several strategies:

1. Weighted Pull Ups: If you can already perform a few pull-ups, incorporating weighted pull-ups can help build strength. Gradually add weight using a belt or bands, and perform low reps with added resistance. This helps increase your strength, making bodyweight pull-ups easier over time 1 2.

2. Frequency and Consistency: Install a pull-up bar at home and practice doing a few pull-ups whenever you pass by it throughout the day. Even doing just one or two pull-ups multiple times a day can significantly improve your strength and endurance over time 3 4.

   • 

     1

     Pull-Up Progression

     00:26:28
     
   • 

     2

     Strength Through Frequency

     01:02:54
     
   • 

     3

     Mastering Pull-Ups

     00:50:07
     
   • 

     4

     Mastering Pull Ups

     00:50:57
     
   • 

     5

     Measuring Progress

     00:19:55
   • 

     6

     Mastering Muscle Ups

     01:00:08
     

3. Assisted Pull-Ups: If you can’t do a single pull-up yet, start with assisted pull-ups using resistance bands or an assisted pull-up machine. Gradually reduce the assistance as you gain strength. This method helps you progress incrementally without overloading your muscles too quickly 5 4.

4. Segment Training: Focus on different segments of the pull-up. For example, work on the initial pull from a dead hang, progress to higher pull-ups, and then incorporate the transition to a dip movement if aiming for more complex exercises like muscle-ups 6.

5. Regular Programming: Include pull-ups or pull-up variations in your regular workout routines. Programming them consistently ensures that you steadily build the necessary strength and endurance. Adjust your programming based on feedback from your strength tests and progress 5.

By combining these techniques and consistently pushing your limits, you can effectively progress to performing full pull-ups.