How to Increase PULL-UP STRENGTH - Full Program, Reps & Sets to Get Better At Pull Ups & Chin Ups 

Former gymnast here: We had a strict and very sucessful Pull Up routine at the end of every training: I can only recommend the "pyramid system" it´s pretty simple, a lot of fun, it will make you progress in no time and it kind of follows what he just explained: You start with 1 repetition short break then 2 repetitions short break ... and so on till lets say you reach out to a set of 5, 6 or 7 repetitions at once. From that moment on you go backwards, meaning next set will be 5 again, short break 4 repetitions short break ... and so on until you end up with 1 rep again. At this point if you chose to proceed till 6 reps, you already made a total of 36 pull ups where you were able to concentrate on form and paste throughout the exercise. If you even want to go further and add some spice ( thats what we used to do) push out a last set after you made your last pull up and do as many as you are now able to still get out in a row. Our routine always used to look more or less like that: Pyramid till 7 or 8 Last set of 10-15 pull ups Die in peace! Kind regards and sorry for the long post, but this technique really made the pull up game simple for us and its basically a good addition to what he explained in the video and a simple way to build up on!

Uncle Eugene is like a monk , a monk who is enlightened in the ways of getting jacked . Thank you Uncle Eugene .

We all know the secret to being that strong is having long hair.

I've been doing calisthenics for a year now and I can finally do 10 pull ups with perfect form. I usually do 6x5 with 90 seconds break between sets.

The distinction you made between a set that is an exhaustive "expression of strength" verses a set that is laying the ground work for growth is really profound. It made me realize I do way too many max sets a week in my routine. I probably shouldn't do any at all.

HOW LONG SHOULD I REST? I left this out in the video as it's a LOT less important than people think. Use common sense here and let your rest periods organically take as long as necessary for you to hit all sets/reps. Typically that could be anywhere from 1-5 minutes depending on your level. Hope y'all enjoy this video and most importantly, USE IT to build your Pull Up strength. I'd love to see your results, so if you plan on following this routine, let me know and take some progress videos for me! ***TIMESTAMPS*** 00:38 - Biggest mistake people make when trying to get more pull ups 03:43 - Before you Start the Program 4:15 - Pull Up Program Overview 6:08 - Program Phases - Reps & Sets for Progression 7:35 - How Frequently Should I Do This Program? 8:12 - What If You Can’t Do a ONE Pull Up? 9:30 - Pull Up Alternatives & Regressions

I can do 3-4 pull ups right now. My goal: more than yesterday.

holy crap you actually just described me fully accurately at the start about having a 5 rep max and trying to squeeze in sets of 2-3 after. Great video man cheers for the help

These ideas are great! I tried using these concepts and was able to do 2 pull ups per minute for 1/2 hour, more than I’ve ever done, looking forward to seeing what he progression is going to be like.

Love the timing of these, always right before I workout. Stars aligning.

really liked the way you explained this. I usually get impatient with 10+ min videos and often times skip through them, but this one had me focused and attentive the whole time without even realizing it!

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Just wanted to say thanks! been stuck on 2-3 reps for months, and instantly can feel the difference from the first workout.

I’ve just stumbled across this guy . Seems like a cool and knowledgeable guy 👍🏾

Coming off of recovery from some surgeries (52y.o.) it's been a real struggle to get my upper body strength back. Thank you for the tips and motivation. I've been using the suspension straps to help with the body weight exercises and I will start adding this routine in 2x week. Currently can do (maybe) 5 with good form and looking for an overall goal of 20 -25.

Hi Eugene, thanks so much for this program. It worked great. FYI, I installed a pull up bar at home 18 months ago and for the first 11 months, managed to go from 2 to 15 reps to failure by just going to failure in 3 sets twice a week. However, progress stopped and I stalled at 15 reps for 7 months. So after I saw your video, I tried doing 6 sets of 10 reps twice a week... then 7 sets of 10 the next week etc etc until I finished 10 sets of 10 reps at week 5. Today, I tested myself and managed to go to 18 reps! Wow, I was only hoping for 16 reps haha. Will continue this program until I reach my goal of 20 clean reps in a row. Thanks again for this program.

I want to do pulls up just so I can pull my own body weight cause it could save my life one day. Thank You for the informative video !!!

SHANG TSUNG “YOUR SOUL IS MINE”

It's so refreshing hearing you meantion taking at least 2 days off between training. I've been able ton progress well doing this method for 3 years and I'm 62. I tried to take fewer days off and I would not recover well. It's rare to hear this, thank you! Also, your form is nothing short of perfect!

This man has got nothing to say but honestly telling the truth without complicated the things

Can you point at the camera with your finger and say the following line : "Your soul is mine." ? Because for some reason my brain keep thinking you are Shang Tsung from mortal kombat lol

I just recently watched some of your videos. You're such a cool dude. I like the way you speak. Your 'nerdy' explanations are what most people need to further understand the concept. Thank you for the quality content.

THAT was the CLEANEST PULL UP FOR I EVER SEEN! 3:00 GREAT FORM. Not using legs or body just all arms slow going up and slow goin down. Great strength gainer

Thank you very much. Never have I looked at chin-up or pull-up that way. You make good sense on a process that nurture progression in training. Wow, if I had known this 40 years ago.

Eugene cares about us. He wants us to acquire some gains. We can not thank you enough! Keep up the great work. We’ll have your back; always. Stay blessed 🙏🏽

Thank you for this! I was well into weighted pull-ups before COVID hit and after 18 months out of the gym, pull-ups are the major exercise I seem to have lost the most strength in. I was super discouraged starting back and doing exactly what you said: hitting 5 reps, then 3, then 2 a couple of times. I tried just banging out singles between other exercises to build up volume, but this approach is was better. I also prefer it than using the deficit machine because of 1) ego and 2) it feels weird.

HELLO! just wanted to say I have been using your technique to actually increase my pull ups and after completing 7 sets of 3 with ease I'm getting up there in pull ups for my size it feels great. The start was hard because I didn't do your recommended for if you do below 5 pullups but it becomes easier and appreciate this because My goal is to do 25 straight and about 3/8 the way there

The most comprehensive Pull-Up instructions. Thanks. Everybody wants to be strong enough to do 8 weighted Pull-Ups.

i love this stuff - i'm in my 30's and i still learn new things every week. thank you for new ideas.

I had struggled doing pull ups for years in the past. I always just tried to do more, not knowing the proper technique and training method. Now i can do many pull ups in a pretty strict form. Here's what i learned: First: i won't go into details about the proper form (watch YT videos of trusted guys like this guy here), but i think the main key was for me is learning it. I doesn't matter if you can do half or the third of the previous numbers, you will catch up sooner than you think, just make sure every rep counts, every rep you do is done in a good form. The main cues are starting the movement with pulling your shoulders and scapulae down and together, flexing your butt and core, trying to slowing the negative. Second: if i could do 5 strict pull ups, i did only 3. Rest 3-10 minutes, and 3 again. If you do it in a gym doing other excercises, do it in rest time between sets. With this method you can easily do 30-40 pull ups per day. I have a bar at home, so i do pull ups every second day like this and i can easily do 100 reps per day without even being really fatigued. Point is, do as many per week as you can, but always in a strict form, feeling your lats, and always stay below your max rep count per set. Once you reach your max rep count in a set, the next sets will be needlessly harder thus you lose form, and can't pile up many quality pull ups. Third: it takes time, it took me years to learn the technique, master it, and reach the state where i am now. So i basically did what this gentleman says, and i can confirm it works.

This video was super helpful. Went from 4 pull ups to 8 by following his training tips!

Awesome so glad I watched this. Was stuck at 6 and wondering how to improve due to lack of seeing more improvement. I was tempted to try a few pull ups here and there throughout the day, but excited to try 6 sets. Thank you!

Thank you. I've been scouring youtube looking for a good pull-up program. This is by far the best program.

eccentric reps are magic. I always recommend doing negatives instead of the easier version of training like pullups or pushups.

Best fitness youtuber, the explanations, the science, the video all top notch. Your channel has helped me so much in building a good physique

Just started watching and I have to say your content is amazing!!

I wish I found your channel a lot sooner. The way you explain everything is a lot easier to comprehend and I’m going to take all this info in before I go to the gym next time ✊🏽

He is training very hard, because all he wants is to get revenge on Liu Kang!. 👊

Can't wait to try it! Shared it.

Thanks Eugene; great tips!

I can *sometimes* do 3 pullups in a row. My goal is 10!

I had a goal of doing 50 pull ups in 5 sets, for no specific reason other than it's just a nice round number. After one year of trying I was stuck on 5x7. On a good day I could do 8 8 7 7 7, on a bad day it was 7 7 7 6 5. I tried many tricks and finally found one that really worked, not just for me but for anybody who's tried it. First rule, never go to failure on any set. Rule two, rest a bit longer between sets, it's different for every person, pull ups are heavy full body workouts and should be treated as such, meaning you'd need enough rest time to recover. This also goes for number of workouts, I don't do weekly programs, because 7 is an odd number. It works much better if the rest days are equal. 3 days rest in between works best for me, I'm 58, 200lbs, younger people can rest 2 days, for example. And finally the trick: On each workout do this, starting with one or two reps short of what you can do, or one rep if that's all you can do. Take your rest days in between. 5 5 5 5 5 6 5 5 5 5 6 6 5 5 5 6 6 6 5 5 6 6 6 6 5 6 6 6 6 6 7 6 6 6 6 7 7 6 6 6 .... That's the pattern. It takes a while but it works better than any other method. I can do 5x10 easily now the very last two reps are close to failure but never an actual failure. Now I'm working on shortening the rest period between the sets, very little by little. I went from 5 minute rest to 3 now. Again, the rest time depends on your age and metabolism, there is no timing that works for everybody. And never forget to eat healthy, I go backwards if I eat only one junk food meal, or miss one. The same with sleep, don't miss a single hour. Hope this helps somebody. Don't waste much time and energy on other exercises mimicking a pull up. Doing pull ups with correct form is all you need. Keep pulling up, it's the best natural exercise ever, no risk of injury and a true measure of strength.

This makes so much sense! Thank u! Ive been going about it the wrong way and i cant wait to try this method. Ive been doing 40 pullups but maxing out as many as i can every set n i noticed my form gets weak towards the end. I had a feeling there was a better approach

Thanks for the tips!

Great video! I would also add that, adding weight is also a great way to break plateaus for more intermediate/advanced

Currently: 23 Goal: 30 Your video is a very useful inspired learning material!

Thanks eugene 🙏. This is GOLD.

Just starting out and find your channel absolutely fantastic. The explanation and technique for beginners are perfect. You have become my number 1 traing partner and coach. Thank you. by the way I'm 57

This guy is like a sophisticated asian tarzan.

When Herman Li gives up guitar and starts hitting gym.

i really love your approch! i agree with you about putting at the first place the correctness of the execution instead of the number of reps that sometimes could be just a number and not a way to improve your skills in long term

Awesome advice! I'm going to change my routine immediately

This guy is endlessly confident... this is demonstrated by the maroon 90's scrunchy on his right wrist... and i respect him for it

Tip: alternating ‘active’ and ‘passive’ hanging is a great way to build a foundation at the bottom of your pull-up and helps to increase your grip strength. (Good for shoulder health too) For the advanced: notice how Eugene keeps his feet out front during all of these movements. Crossing your legs with bent knees underneath you isn’t conducive for long term pull up gains IMO. Also Eugene used three different grip orientations in this video, don’t specialize in prone pull ups only. Currently crushing 5X5’s, thanks for the video.

bro, you deserve more suscriptors. Your calm when explaining and how clear is is perfect. Greetings from Cuba

Good information, thank you!!!

Current ability: 0 Goal: 0.5

Great vid man, really appreciate it! What would you recommend for those of us who can do 15+ BW pull-ups and would like to start transitioning to weighted pull-ups? I can do a couple of pull ups with 25 kg added to me, would you recommend following the same scheme building up to about 10x3 and then adding weight and going back down to something like 6x3 and so on? Or how would you program this?

Thanks for the plan and guidance, simple and reasonable.

Thank you so much for this!

Hi Eugene, my age is early 40's now, just start watching your video, currently beginner level, starting to hit the gym again after years of marriage, currently only 2 reps(full form). Hopefully I can increase after this.

Thanks for the video and the clear concepts about this training. I think I can do 6 sets of two reps. How many time I should rest between sets? Thank you again.

Listening to you, Eugene calms me down.

Best guide I've seen breaking progression down to a base level love your work man😁

Thanks for the tutorial! Out of curiosity, do you have suggestions on how much time to rest between sets?

I just got a pull up bar! You're the best🌻

Definitely one of the bests pull-up guides on youtube, reall good info!

fantastic video. thank you.

Hi Eugene, I love your guidance, much appreciated! Could you tell me, please, how much rest do you suggest between each set of pull-ups?

I’ve been stuck at like 10-11 reps what seems like forever. And was totally doing the max then subsequent sets as you described. I’d like to get to at least 15 so going to try the 3x6 to start to augment my TRX and cycling workouts. Open to your suggestions and thank you!

Very helpful thanks 😊

This 100% is working for me!! I’m currently at 10 sets of 5 and I’m on the journey of mastering the pull up 🙏🏾

Herman Li got built man...

Currently: 0 Goal: 1 yeah yeah I know... the life is sad....

Nice video. Thanks for the help

This is very helpful Eugene, Thank you!!!

I couldn't even perform one pull-up before. Followed your advice and finally did my first set of proper pull ups after one and a half weeks. Thank you so much for the advice 😊

Currently: 10 Goal: 20

This is a great video, for me, as I am almost 56, trying to get back to pullups. I did a few other programs in the last six months. Now I will try this.

Thanks, this helps a lot

Reminds me of Timbah Wolf, would love to see you guys go at it on a pull up challenge!

Thank you. I started at 5 max and went into 6x2 reps. After about 4 months I am doing 6x4 reps and they feel good.

Love all your vídeos always💖🙏🏻

This is very very intelligent my man thank you! I’ve been wondering why despite my back workout gains I still can’t do many pull-ups total I’d do is 20 throughout the exercise and that’s it for about over a year now. I’ll try this method tomorrow 💪 thanks brotha

I'm a straight guy, but I'm only here to look at his hair.

Currently: 19 Goal: 25

Great video man. I’m going to do this

Great explanation!

How much time between sets? Do you decrease the time between sets in addition to increasing the number of sets/reps?

The year is 2020, hairbands and pullups go together

great advise! thanks Uncle Eugene!

Thank you, great tutorial

This is like i've always done. GUYS, please try the 9'er. Start clock from zero. Example; You can do 12 rep max. But you only do 6 each set, so when clock hits 2min you do 6 more, 4min you do 6 more. And when the clock hits "16min mark", it is your set number nine. Now you did 6x9. When you can do 9x9 your a beast :) enjoy!

Today I completed 60 pull-ups and 3,000 skips on jump rope. 100 skip then 2 pull-ups (alternating straight bar pull-ups, chin-ups and ring pull-ups) 30× sets with minimal rest throughout. Slow reps, no swinging, no momentum. Clean. Today was awesome. Hope everyone had a good workout too

Very useful, thanks much.

Thank you for this.

Hey, intresting explanation. Question: How long to rest between a set?

Yo this man looking like a baki character man jacked asf

nice video man, thanks

Excellent video.