Another volume option is to try “greasing the groove”.
To do so you would do several submaximal sets throughout the day. Say for instance 4 reps in the morning, 4 at lunch, and 4 at night. Or, depending on your access to a chin-up bar and your available time, you could do more sets throughout the day.
If you have the time try doing a submaximal set once every hour. That will amount to a huge number of pull-ups throughout the day, while at the same time you won’t be exhausted doing them.
A couple words of caution/advice though if you choose to try this program.
don’t do sets of pull-ups close to bed time. This program will really charge up your CNS (basically you’ll feel like you’ve just drank a big cup of coffee after your sets), so falling asleep can be quite difficult if you do sets too late during the day.
Still take at least one day off during the week (or depending on how you feel two), but do this on all other 5-6 days during the week.
Really focus on your form during your reps. This system is designed to make you extremely efficient at the exercises you are using it for. It basically allows you to greatly improve the skill aspect of the exercise(s).
Try to create as much tension as possible. Really squeeze the bar and keep your body tight. This should make it easier to pull yourself up. You could also try doing as Ed suggested and pull yourself up with as much force as possible.
You can also alternate this program with one that involves weighted pull-ups. For instance you could do this program for say 2-3 weeks, then do a week or two of weighted pull-ups (where you’d only do pull-ups 1-2 times per week). This contrast in volume should give your CNS a chance to rest and (if your diet is in order) may bring about some lean mass gains.
Hope this helps.
Good luck and good training,
Will this result in over training? I have only been doing them on my upper body workout days (twice a week) because I figured I would be overtraining if i did them more often. I have access to chin up bars right near my house so I can do them a couple of times per day. I’ll try this out.