Skip to content
Oct 4 / Jeremy

How to Increase Reps in Your Pull Up Workout

The number one factor in increasing the number of reps you can complete in your pull up workout is repetition and consistency.  We will discuss some plateau busting techniques below, but nothing is as important as repetition and consistency.  If you want to increase the number of pull ups that you can do then you need to do pull ups as often as possible.  At a minimum you should complete a pull up workout three times per week doing two sets for each workout.  An alternate method is to do one set of pull ups six days a week.  Both methods have proven successful it just depends on how often you can complete a pull up workout.

Determining Your Rep Range for Your Pull Up Workouts

My preferred approach to a pull up workout is loosely based on Jason Ferruggia top rated workout program, Muscle Gaining Secrets.

If you are doing three pull up workouts each week then alternate between pull ups and chin ups each workout.  Find the number of repetitions you can do for two sets with both sets containing an equal number of repetitions.  For example, if you can do 6 pull ups on your first set but only 4 pull ups on your second set then you want to aim for two sets of 5 pull ups.  This is your goal for your first pull up workout.

Your next pull up workout will focus on chin ups.  If you can do 7 chin ups on your first set but really struggle to complete your sixth rep on the second set then you should aim for two sets of 6 repetitions.

Now that you have identified your starting point you will aim to increase the number of repetitions for each set by one on every workout.  For example, on your first workout of the week you nail 5 repetitions of pull ups for both sets.  For your second workout of the week you nail 6 repetitions of chin ups for both sets.  On your third workout you will aim for 6 repetitions on both sets of pull ups and on your forth workout you will aim for 7 repetitions of chin ups on both sets.

Most beginners make progress rather quickly but eventually progress slows down. If that happens, do not worry.  Here is how you will alter your workout.  Aim for one additional repetition on the first set.  Then do one less repetition on the second set.  For example, if your progress stalls once you can complete 8 pull ups for two sets, then aim for 9 pull ups on the first set and 8 pull ups on the second set.  Then the next pull up workout you would aim for two sets of 9.


[Here is some motivation for you. Watch this fit female knock out 13 perfect pull ups. It is only a matter of time before you can post yourself on YouTube matching this feat.]

If four workouts go by without being able to add one repetition to either chin ups or pull ups, then try either of the following techniques below.

Pyramid Pull Up Workout

A pyramid pull up workouts can often help you increase the number of repetitions by switching your workout to a higher volume approach. A pyramid pull up workouts consists of multiple sets of pull ups with one repetition added to each set.

Start by completing one pull up.  Rest for 10 seconds; then complete a set of two pull ups.  Rest for 10 seconds and do a set of three pull ups.  Continue in this way until you cannot successfully add another repetition.  Rest for 3 minutes and then do a second set following the same method.  This will result in a significant increase in total reps completed during the workout.

To use a pyramid pull up workout to increase your number of repetitions simply add it in to your pull up workout rotation.  I recommend incorporating this approach after four workouts of no progress in repetitions in either chin ups or pull ups.  Then each week you will do your normal workout of two sets of pull ups on day one, a workout of two sets of chin ups on day two, and a pyramid pull up workout on day three.  Keep trying to add one repetition to your first set of chin ups and pull ups.  You should see be able to progress again soon after beginning this rotation.

Weighted Pull Up Workout

If your progress begins to slow after being able to do two sets of 10 or more pull ups and chin ups then you may want to consider beginning to use weighted pull ups.  Use a dip belt to add to your body weight.  Start with lighter weights and build up to two sets of 8 repetitions before increasing the weight.  After building your strength with weighted pull ups for 6-8 weeks you will find regular body weight pull ups to be much easier and you will have added a few repetitions to your one set maximum.


[If you have never done weighted pull ups before watch this 44 year old women show you how it is done!]

Pull Up Workouts and Body Weight Fluctuations

Your body weight plays a huge role in the number of pull ups you can complete and I am surprised that more people do not talk about this fact.  You should always weigh yourself before completing a pull up workout to see how much weight you are actually pulling.  You may be surprised to see how much your weight fluctuates from workout to workout.  If you have a workout where you were unable to add a repetition, but you weighed in two pounds heavier than your last workout, don’t sweat it too much.  You still increased the amount of weight you lifted for that workout which means you are still making strength gains in your workouts.  Chances are, if you lost those two pounds before your next workout you would be able to add a repetition.   I highly recommend monitoring your weight when doing pull up workouts so that you can determine if your inability to increase repetitions may be the result of some weight gain, and if it is, then you are still showing progress in your workout.

Also, as briefly mentioned above, you can often times increase your repetitions simply by losing a few pounds.  If you are stuck at the same number of reps for more than a week, limit your daily calorie intake and try losing 5-10 pounds; then watch yourself bust through your plateau.  Even if you slowly gain that weight back, as long as you are consistent with your pull up workouts you will not lose any ground.

Have you used other methods to increase your reps in your pull up workouts? If so, I would love to hear about it in the comments below.

Subscribe Today!

Simply enter your information into the form below:

182 Comments

Leave a comment
  1. Tim - The Lean Look / Oct 12 2011

    Get Stronger by “Greasing the Groove”

    Greasing the Groove, or GTG for short, is based on the principle of “synaptic facilitation”…doing frequent, non-exhaustive sets of a specific exercise to strengthen the nerve pathway. So doing the same lift multiple times per week, but training short of failure. This is a method used by Bulgarian and Russian weight-lifters which has allowed them to dominate in many of the Olympic lifts over the years. Theses guys actually train a lift multiple times per day.

    Practice the pull up many times throughout the day and stop short of failure every time and you will be amazed at how many pull ups you can do after a month.

  2. Nice tips on increasing pullups. I think pyramids are particularly helpful although I’m with Tim on the Greasing the Groove method as the ultimate way to do more pullups.

Trackbacks and Pingbacks

  1. How to Increase Reps in Your Pull Up Workout | jbkoch32
  2. How you can Boost Repetitions inside your Pull-up Training routine - DIY Wealth Creation
  3. The way to Increase Reps within your Chin-up Training routine | Life Today
  4. » How you can Boost Repetitions in your Pull Up Exercise routine
  5. How to Enhance Reps inside your Chin-up Training routine | Caribbean Resort Vacation Packages
  6. How you can Improve Repetitions within your Pull-up Exercise routine | Roast Coffee House – Online
  7. The way to Increase Repetitions within your Pull-up Workout « UNProbe Daily Links Blog
  8. How to Improve Reps inside your Pull Up Training routine | Backlinks Articles
  9. The way to Improve Repetitions in your Pullup Workouts « Spree Shop Blog
  10. Tips on how to Improve Repetitions inside your Chin-up Workouts « Arts and Recreation
  11. How you can Increase Repetitions inside your Pullup Workouts | the food network
  12. The best way to Improve Reps inside your Pull Up Exercise routine | MyWayArticles.com
  13. How you can Improve Repetitions inside your Pull-up Training session « How many calories in fruit
  14. myBirthday Month» Blog Archive » The best way to Improve Reps inside your Pullup Workout
  15. How you can Boost Reps in your Pullup Exercise routine
  16. Tips on how to Enhance Repetitions within your Pull-up Exercise routine | thelovehandlecurescam.com
  17. How to Improve Repetitions in your Pull-up Workouts | Carpet Cleaning LI
  18. Best Eye Anti Wrinkle Cream » Blog Archive » Tips on how to Improve Repetitions within your Pull-up Training routine
  19. The way to Increase Repetitions within your Pullup Training session | Crunchy Blog Reviews
  20. How to Enhance Repetitions inside your Pull Up Training routine | Dallas Pinball Sales, Service and Support
  21. Flashing News » The way to Enhance Repetitions within your Pull-up Training routine
  22. www.musicgearnews.co.uk » Blog Archive » How to Boost Reps within your Pullup Training routine
  23. The way to Boost Repetitions inside your Pull-up Training routine
  24. My Vacation Tips » Blog Archive » The best way to Boost Repetitions within your Chin-up Workout
  25. The best way to Enhance Reps in your Pullup Training routine
  26. How to Improve Reps within your Pull Up Training session | 8TAG.INFO
  27. The best way to Enhance Repetitions in your Pullup Training routine | Make Money
  28. Download Samurai » Blog Archive » How to Increase Repetitions inside your Pull-up Training session
  29. The best way to Improve Repetitions within your Pull-up Training session | Knowledge Bank
  30. How you can Enhance Repetitions within your Chin-up Training routine | Log A Blog
  31. How to Enhance Repetitions in your Pullup Workout | Rafael Pettersson
  32. The way to Boost Repetitions inside your Chin-up Training routine | XyberLinks
  33. How to Improve Repetitions inside your Pull Up Exercise routine | Beste Smartphones günstig & schnell! www.beste-smartphones.de
  34. The best way to Improve Reps within your Chin-up Training session | American Red White or Blue
  35. Mckinney Pool Services » Blog Archive » The way to Increase Repetitions inside your Chin-up Exercise routine
  36. The way to Boost Repetitions in your Pull Up Training session - BLOGKNOL.INFO
  37. How you can Enhance Reps inside your Chin-up Workouts « Xbox 360 Repair Cheap
  38. How to Boost Repetitions within your Pull Up Exercise routine - HUDSONUT.COM
  39. How you can Improve Reps within your Pullup Workouts - In the Pink of Health
  40. Tips on how to Increase Reps within your Pull Up Exercise routine | Vegan Protein Shakes
  41. » Tips on how to Boost Reps in your Chin-up Exercise routinecheap coach handbags wholesale: Recommended cheap coach, gucci, burberry, chanel, lv handbags online shops, you can buy cheap designer handbags from these stores.
  42. BLIGG.INFO » The best way to Enhance Reps in your Chin-up Exercise routine
  43. How to Enhance Reps in your Pull Up Training session | hiramdr.us
  44. Tips on how to Increase Reps within your Pull-up Workout | river-koh.com
  45. Welcome to Cheap Oakley Sungalsses Outlet Shop » How to Boost Reps inside your Pullup Training session
  46. How to Enhance Repetitions in your Pull Up Exercise routine | Teen Genius
  47. Discount Authentic Oakley Sunglasses Outlet » Blog Archive » How you can Improve Repetitions within your Pull-up Exercise routine
  48. How you can Increase Repetitions within your Pull Up Training routine | blog
  49. How to Enhance Repetitions within your Pull Up Workouts
  50. The way to Increase Repetitions in your Chin-up Workout | Remodel Fort Worth
  51. The Law Firm San Antonio Texas » Blog Archive » Tips on how to Boost Repetitions in your Chin-up Exercise routine
  52. How you can Improve Repetitions in your Pullup Training session « Modle
  53. How you can Improve Reps inside your Pull-up Training session « Every-Answer.com
  54. The best way to Increase Reps in your Chin-up Training session | hiramdrs.org
  55. How to Improve Reps within your Pull-up Workout | BIZ-AIDS.COM
  56. Organisers » Blog Archive » Tips on how to Increase Repetitions within your Pull-up Exercise routine
  57. Tips on how to Enhance Reps inside your Chin-up Exercise routine
  58. How you can Increase Reps inside your Pull-up Workouts | Real Estate Help Line
  59. How you can Boost Reps within your Pull Up Exercise routine | Any One Mans Blog
  60. The best way to Improve Reps inside your Chin-up Training session « Articles
  61. The way to Improve Repetitions in your Pull Up Workouts |
  62. The way to Improve Repetitions inside your Pull-up Exercise routine |
  63. How to Improve Reps inside your Pullup Exercise routine
  64. The way to Boost Reps in your Pullup Workout | Attorney for Hire
  65. The way to Enhance Reps inside your Pull Up Workout | The Best Carpet Cleaning
  66. How you can Increase Repetitions within your Pullup Training session | Topics Rocket
  67. Tips on how to Enhance Repetitions in your Pull-up Training routine
  68. How to Improve Reps inside your Pull-up Training routine | Identity Fraud Theft Protection
  69. How you can Boost Repetitions in your Chin-up Training session - Dressing Up
  70. How you can Boost Repetitions inside your Pull-up Training routine | JTIER.COM
  71. How you can Enhance Repetitions in your Pull-up Workouts | Dallas Pinball Repair, Sales and Support
  72. School Shopping Supplies Discount » Tips on how to Boost Reps within your Chin-up Training routine
  73. The best way to Enhance Reps inside your Pull Up Workouts « Simpson TV-Blog
  74. Tips on how to Improve Repetitions in your Pull-up Exercise routine – OpenTalkz.com
  75. The best way to Increase Repetitions within your Pull-up Workouts
  76. All Stuff Interesting » Blog Archive » How to Enhance Repetitions inside your Chin-up Training session
  77. How you can Improve Reps within your Pull Up Training session | How To Get Rid of Rodents
  78. The way to Enhance Repetitions within your Pull Up Exercise routine » BLOGORAMA.INFO
  79. The way to Boost Repetitions inside your Pull Up Exercise routine | Everetts Pool and Spa
  80. The way to Boost Reps within your Pullup Exercise routine « Cheap Coach Bags B2B in China Wholesale
  81. The way to Enhance Repetitions inside your Pull-up Workout | Performance Auto Shop
  82. The best way to Improve Repetitions within your Pull-up Workout | Fort Worth Construction
  83. Tips on how to Improve Reps in your Pull Up Training session | drhirams.info
  84. PDFACTS.ORG - Tips on how to Enhance Reps in your Chin-up Training routine
  85. How to Enhance Repetitions within your Pullup Workouts – RIPTUP.COM
  86. The way to Improve Repetitions within your Chin-up Training session : : blog.applefling.com
  87. manyshops information page » Blog Archive » The way to Enhance Repetitions within your Pull-up Exercise routine
  88. How you can Improve Repetitions in your Pull-up Training routine | Stuart's Insane Life
  89. Ugg Boots | The way to Enhance Reps inside your Pullup Training session
  90. BONDSX.COM - The best way to Enhance Repetitions in your Pull Up Training routine
  91. The way to Improve Repetitions inside your Chin-up Training session | United Financial Benefits
  92. Tips on how to Enhance Reps inside your Pull-up Exercise routine | dummy blog
  93. The way to Enhance Repetitions inside your Pull Up Workout - B70
  94. How you can Boost Repetitions within your Pull-up Workout | Articles Blog
  95. The way to Enhance Repetitions in your Pullup Training session | resonantcontent.co.uk
  96. How you can Enhance Repetitions inside your Pull-up Workout
  97. Tips on how to Enhance Repetitions in your Pull Up Training session | Carrollton Pool Services
  98. How to Improve Reps inside your Chin-up Workout | Aclarar Piel Blog Oficial
  99. The way to Improve Repetitions inside your Pull Up Workout | Dallas Roofing Pros
  100. The best way to Enhance Repetitions within your Chin-up Workout | Interesting Media Stories
  101. The best way to Improve Repetitions within your Pull Up Workout
  102. The best way to Enhance Reps inside your Pullup Training session
  103. Tips on how to Boost Reps within your Pullup Workout — Encantan Articles
  104. How you can Enhance Reps in your Pullup Training routine | Cheap 2012 New Style Coach Handbag
  105. Tips on how to Enhance Reps in your Pull Up Training routine | Great Information
  106. How you can Boost Reps in your Pull Up Training session | Positive Attitude ME
  107. The best way to Increase Reps in your Chin-up Exercise routine | EWMC.NET
  108. NEWSPORTAL » How to Improve Repetitions in your Chin-up Workouts
  109. How to Enhance Reps in your Pull-up Exercise routine « VR-NEWS
  110. The best way to Improve Repetitions in your Pullup Exercise routine :: Debt and Loans Info
  111. How you can Boost Reps within your Pull Up Workout | Expert Roofing Dallas
  112. Advantage Commercial Lawn Care » Blog Archive » How you can Boost Repetitions within your Chin-up Training session
  113. The best way to Increase Reps inside your Pull-up Training routine | Discount Oakley Sunglasses Sale Online
  114. The best way to Increase Reps in your Pull Up Training session
  115. Tips on how to Boost Reps inside your Pull Up Exercise routine | Advantage Lawn Care and Landscaping Company 972-820-9019
  116. How you can Increase Reps inside your Pullup Workouts
  117. How you can Improve Reps within your Chin-up Training routine - Buy New Era Caps Cheap
  118. Blogs are Fun » Blog Archive » How to Boost Repetitions inside your Chin-up Training routine
  119. The best way to Boost Repetitions in your Pull Up Training routineYour Dream Bedroom | Your Dream Bedroom
  120. How you can Enhance Reps inside your Pullup Training routine | Family Law Firm
  121. Tips on how to Enhance Repetitions inside your Pull-up Workout « Free Shipping Oakley Sunglasses Outlet Store
  122. The way to Enhance Reps inside your Pullup Training session | Instant Online Payday Loans No Credit Check
  123. Tips on how to Increase Reps inside your Pull-up Workouts | UltimateMkt.com
  124. Tips on how to Improve Reps in your Pullup Training routine | Earn Home Based Cash
  125. Tips on how to Increase Repetitions within your Pull-up Training session | Consumer Credit Counseling Blog
  126. Tips on how to Enhance Reps inside your Chin-up Training routine « News from Amore Pizza
  127. Tips on how to Boost Repetitions inside your Pull-up Workouts | BRITISHX.COM
  128. The best way to Improve Reps in your Pullup Training session | Cheap wholesale from china
  129. The best way to Improve Repetitions in your Pullup Workout | SeedboxSeedbox
  130. The best way to Enhance Repetitions in your Chin-up Workouts
  131. wholsale oakley sunglasses online shopping » Blog Archive » The best way to Improve Reps within your Pullup Workout
  132. My Online Paradise » How to Boost Repetitions within your Pull-up Training routine
  133. How to Improve Repetitions inside your Pull Up Training session | richiescarpetcleaning.com
  134. How to Boost Repetitions within your Pull-up Workouts » Pesting
  135. Tips on how to Improve Reps in your Pullup Exercise routine | My Fast Fat Loss
  136. How to Boost Repetitions within your Chin-up Workout | My Blog
  137. Interesting Traffic Articles » The best way to Increase Reps inside your Pull-up Workouts
  138. How you can Boost Repetitions in your Pull-up Training routine | Natural Detox Methods
  139. The best way to Enhance Reps within your Pullup Exercise routine | www.overto.info
  140. How you can Enhance Reps within your Pull-up Workout
  141. The way to Boost Reps inside your Pull Up Workout |
  142. The way to Boost Repetitions within your Pullup Training routine | My CMS
  143. Soondata blog | The best way to Enhance Reps inside your Pullup Exercise routine
  144. The best way to Improve Repetitions in your Pull Up Workout | Carpet Cleaning Rug Cleaning
  145. Tips on how to Enhance Reps inside your Pull-up Training routine | hiramds.us
  146. The best way to Increase Repetitions in your Chin-up Workout | drhirams.org
  147. Gold Buyers Los Angeles Orange County Riverside Phoenix Arizona How you can Increase Repetitions in your Pull-up Training routine - Gold Buyers Los Angeles Orange County Riverside Phoenix Arizona
  148. How you can Improve Repetitions inside your Pull Up Training routine - Grilled Salmon Recipes Blog
  149. How to Improve Reps in your Pull Up Training routine | StevenPaulCo
  150. The way to Enhance Repetitions in your Pull Up Training routine ← Blogger By Nature
  151. Z Articles » How to Boost Reps within your Pullup Workout
  152. How to Boost Reps within your Chin-up Workout | Article Circles
  153. The way to Improve Repetitions in your Pull Up Workout | San Financisco
  154. The way to Enhance Repetitions within your Pullup Workout
  155. The best way to Improve Reps within your Pullup Training routinePlatinum Articles | Platinum Articles
  156. How you can Increase Repetitions inside your Chin-up Training routineArticle Triangle Web Shop | Article Triangle Web Shop
  157. The way to Improve Repetitions in your Pull-up Workouts « My Information Blog
  158. Tips on how to Improve Repetitions in your Pull Up Exercise routine | 9 Pack News
  159. add a blog » The best way to Boost Repetitions inside your Pullup Training session
  160. The best way to Boost Repetitions in your Pull-up Training session | Space To Create
  161. The best way to Boost Reps within your Chin-up Workout | 365Innovation
  162. How you can Enhance Repetitions within your Pull Up Workout – Media Offers
  163. Tips on how to Boost Reps in your Pull-up Workout -
  164. How you can Improve Repetitions in your Chin-up Exercise routine | Simon Cox Blog
  165. laser rhinoplasty » How you can Enhance Repetitions in your Chin-up Training routine
  166. How to Improve Repetitions in your Pull-up Exercise routine
  167. How to Boost Reps inside your Pull Up Workouts | Schoolies Australia V's Spring Break USA
  168. Tips on how to Improve Reps inside your Chin-up Exercise routine | Swing Trader
  169. Tips on how to Enhance Reps inside your Pullup Workouts | Steam Escapes
  170. Tips on how to Increase Repetitions within your Pull Up Workout | Racquels World
  171. Tips on how to Increase Reps inside your Chin-up Exercise routine | Finer Articles
  172. How you can Increase Reps in your Pullup Exercise routine | California Striper Fishing
  173. Tips on how to Boost Repetitions within your Chin-up Workout | QUANTUM SEO
  174. How you can Improve Repetitions within your Chin-up Exercise routine | Defense Today
  175. Tips on how to Boost Reps inside your Pullup Training routine | Lazy WealthLazy Wealth
  176. The way to Boost Reps in your Pull Up Exercise routine | Article Marketing with Content
  177. How you can Boost Repetitions inside your Pull Up Exercise routine
  178. The best way to Boost Reps within your Pull-up Training session | Pacmonarch.org
  179. The way to Improve Reps in your Pullup Workout | Critter Off - Deterrent
  180. How you can Boost Reps inside your Pull Up Training session | Tacoma Electricians

Leave a comment

Subscribe without commenting