T Nation

Progressing on Pull Ups/ Chin Ups


i need to make some serious progression in this department...i can only do max 10 reps for any given grip/width variation...i would love to eventually be able to do say 20 or 25 reps.

any pointers?


The "ladder method" is time tested for adding pullup numbers. You can find variations and details here....
or here.....
There are other methods, but I know these work well. Let us know how it goes.


Read Zeb's post about Chin-up Progressions.



Use external loading heavily (ha). But really, If you wanted to lets say bench press 185 25 times, you wouldn't just keep repping out with 185. You have to increase your maximal strength first before you increase your endurance strength. SO if you could do a clean pullup with I don't know maybe 200 lbs added, you could probably train up to 20-25 bw pullups no problem. Thats just a rough estimate, but you get the point.


I totally neglected pull/chin ups over the last year and also gained around 30lbs. Needless to say my ability to perform pullups went down the drain.

I have started doing them again and I think I got this from Waterbury, now I add 1 rep to everyother set each workout. So it looks like this:

week 1: 4-4-4-4-4-4
week 2: 5-4-5-4-5-4
week 3: 5-5-5-5-5-5
so on and so forth

So far its working well and is painfully simple. Once I reach 8-10 reps on each set I will probably drop the sets and see what I can do before going back to this scheme again with added weight.


I used to only be able to do 2 chins and now i can do 7 i also used this method. Just pick a number and do as many sets as it takes to get there. You can always progress this way.


its badass how this is referred to as an article from an author. it should be