T Nation

Can't Seem to Do Pull-Ups!

I have been following the Velocity diet workout regimen for a month now, but for the life of me, I cannot do pull ups! I can pump 1 and a half out before my arms say screw it. What can I do to pump out at least 10 pull ups?


If you have a pull up bar at home do 1 pull up every half hour or every hour throughout the day. That’s called greasing the groove. It will help you increase your volume and you will get stronger.

You can’t do this all the time but it will help you increase your numbers of pullups.

if you can’t do any pullups do assisted pullups, lat pulldowns, or negative reps untill you can get some reps without assistance.

What gave me the ability to do pullup was doing negatives.

Jump up, and lower yourself as slowly as possible. Try to make it last at least 30 seconds.

I followed this routine, brutal but effective: http://www.T-Nation.com/article/bodybuilding/keep_your_chin_up

It’a about chins, I know, but it’ll increase your pull-ups as well.