“Be able to do a pull-up” is a common fitness goal, and if you work hard—with negative pull-ups, inverted rows, and more—someday you’ll get there. Go ahead, take a minute to celebrate. But don’t drop the workouts that you were doing pre-pull-up.
But your first pull-up is not a graduation from all of that. You should not leave the resistance bands and the lat pulldown machines in the dust. They need to stay with you during the next phase of your journey.
JFIT Deluxe Doorway Pull-Up Bar $30.76 at Amazon $43.99 Save $13.23 Get Deal Get Deal $30.76 at Amazon $43.99 Save $13.23Pull-ups are like that, too. Maybe when you started working toward a pull-up, your strength was in the range of 50-55% of what it takes to do a pull-up. That means that when you get your first pull-up, your range might be something like 95-100%. The day you did the pull-up is a 100% day. The next day, maybe you’re only at 99%. You’ll wonder why you “can’t” do one anymore.
By the way, everything I’m saying applies to chin-ups, as well. (A pull-up has your palms facing away from you; a chin-up is with palms toward you.) Chin-ups are slightly easier than pull-ups, so if you can do a pull-up sometimes, you might already be able to do chin-ups pretty consistently. Feel free to mix chin-ups and pull-ups in your training.
How to get your second pull-up
If you need a refresher on great pull-up accessories, they include:
Banded pull-ups (with a resistance band supporting your feet—either hanging from the pull-up bar or stretched across the rack underneath you). You can do more reps with a heavier band, or fewer reps with a lighter band. These work best when done as a slow, controlled rep.
The lat pulldown machine or the assisted pull-up machine. Both of these work your upper body pulling muscles, although they aren’t as effective at training your core or your body position.
Your pull-up program may have included other exercises as well, like planks and other core work, grip training, dead hangs, or maybe even stretches for your shoulders. Keep doing those, too. If you’ve only been doing one or two of the things from the list above, feel free to add one or two more.
How to do more and more reps
That singular pull-up you can do, at least sometimes? Definitely do it at the beginning of your workout. One pull-up, rest a minute or two, then attempt it again. Once you fail, move on to the rest of your workout—the negatives and rows and so on.
Once you can consistently do at least three pull-ups, you can start making this more of a cornerstone of your workouts, rather than a fun bonus. Do three sets of three every day that you do upper-body exercises, and it’s now that you can drop one of your other pull-up exercises. (Still, keep the rows in.)
At this point, if you want something more intensive that has you doing pull-ups almost every day, consider the “3RM” version of the Fighter Pull-up Program. Once you can do sets of five consistently, I’d recommend the Armstrong Pull-up Program instead, which is a bit more sustainable. And soon enough, you’ll be repping out pull-ups, instead of just doing one.
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