The Smart Way To Learn Pull-Ups — Key Takeaways
Use slow, constant-speed eccentric-only pull-ups (jump to top, lower over ~10 seconds through full range) in a 5x5 scheme, adding weight once you can complete all reps with control.
Key takeaways
Progress eccentrics by adding sets, reps, time under tension, key weight
Progress eccentrics by adding sets, reps, time under tension, key weight
- Advance one variable per session: sets, reps, or eccentric duration
- Once you hit 5x5 with 10-second eccentrics, add weight to keep progressing
Lower through entire pull-up range at one constant speed
Lower through entire pull-up range at one constant speed
- Same speed from chin-above-bar to dead hang builds strength at every joint angle
- Prevents weak links in the pulling pattern
Pause at full extension in scapula-engaged hang before key dead hang
Pause at full extension in scapula-engaged hang before key dead hang
- Keep shoulder blades down and back, pause momentarily, then lower into dead hang
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In this video
- 1mSetup and Eccentric Technique
- 1mWhy Eccentrics Build Pull-Up Strength
- 3mScaling Intensity
- 4mProgression Protocol
“We're about 120% stronger, give or take, on this part of the exercise.”
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