Starting twice-weekly pull-up training will systematically increase your pull-up strength and endurance.

Day One Training

• Choose your primary grip (neutral, underhand, or overhand)
• Perform 3 sets of pull-ups
• First week: Aim for 7 reps in first set (max 10 reps)
• Following sets: Do maximum reps (cap at 10)
• Progress: Once you can do 3x10, either add weight or reduce band assistance

Day Two Training

• Use a different grip than Day One
• Complete 4 sets of 6 reps
• Progress gradually:
  • Week 1: 4x6
  • Week 2: 2x8 + 2x6
  • Week 3: 3x8 + 1x6
  • Week 4: 4x8
  • Week 5: Increase difficulty, return to 4x6

Key Tips for Success

• Use resistance bands instead of assisted machines
  • Bands provide variable resistance
  • More help at bottom, less at top
  • Better matches natural strength curve
• Maintain strict form
  • Don't sacrifice technique for extra reps
  • Focus on quality over quantity
• Trust the process
  • Simple doesn't mean ineffective
  • Consistent progress beats aggressive progression

This program has proven successful for:

• Military personnel (24 pull-ups in full kit)
• Beginners achieving first pull-up
• Advanced athletes (20 reps at 260 lbs)
• Senior citizens (17 pull-ups at age 67)

Progress slowly and consistently for best results. Remember that small, steady improvements lead to lasting strength gains.

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