How to Go from Terrible to Fantastic with Pull-ups

97lbs weighted pullup warmup, followed by 187lbs static chin (video here: https://www.instagram.com/p/B4KRBmzD5pv/).

Years ago, when I was reliably doing single arm chin-ups and unreliably hitting messy single arm pull-ups, some math occurred to me. Namely, if you can work at 70-75% of body weight additional load for weighted pull-ups, you can begin trying single arm efforts. AND one rep maxes of weighted pull-ups respond best likewise to 3 rep ranges at over 80%.

Where people get tripped up is in calculating the actual effective load (portion of body weight actually lifted [subtract forearm weight] plus additional plates AND chain). Therefore, they’re training all over the place instead of understanding at what intensity (versus true maximal capacity) they should.

For those who’ve not yet even hit the body weight pull-up mark, another pitfall is using bands or machines to assist. Influencers and your local Crossfit boxes love these; but they also tend to be really bad at pull-ups. I guarantee you will NEVER achieve high level proficiency in vertical pulling by using assists and bands. Your trajectory and open axilla tensions are murky with bands or assisted pull up machines. They do not mimic in the slightest what you encounter when holding body weight or descending with body weight while suspended from a bar. First work toward static holds, then eccentrics (both of which let the body encounter actual load and angle).