I get questions like this all the time…
Question 1: How can I increase my chin ups in a week? plz. help me out. -Jha
Question 2: Hi john. I am beginner. I can do 4 good chinups but cant do more than that. So if you could help me how can I increase my numbers in a few weeks time. I am going to the military so I have to do at least 12 chinups to complete the test. Thank you, Prajol.
Question 3: John, any tips for boosting my pull-ups over the next two weeks? -Steve
And they’re all asking the same thing: how do I do more pull-ups fast?
I have two suggestions:
- Start practicing, and
- Start training.
And I’ll explain them in the video below…
1) Learn how to practice optimal pull-up technique here: The Right Way to do Pull-ups and Chin-ups.
2) If you have NOT been doing pull-ups recently, use the grease the groove strategy to build your numbers. The way it works is that you’d perform a submaximal set of pull-ups several times per day, several days per week. So, if your pull-ups max is 10 reps, stick with sets in the 5-8 reps range – staying away from muscle failure. Then practice those sets frequently throughout the day – with plenty of time to rest between sets (e.g. 1 hour) – and don’t train to fatigue. Most people will improve their pull-ups performance slightly after a week or two of greasing the groove. Results can become substantial after 3-6+ weeks.
Here’s my detailed guide on Grease the Groove Training: Doing Pull-ups Every Day for Rapid Results.
3) Now, if you HAVE been doing pull-ups in some of your workouts recently, then I’ll recommend a different strategy, which involves 5 days straight of moderate to high intensity pull-up training. This will almost always give you a good performance boost, but it’s not a good long-term strategy since you’ll burn out fast (and it isn’t sustainable for most people, or very smart, for that matter). You can get my 5-day program here: Help! I Need to Increase My Pull-ups This Week!
4) Another thing you can do is sign up for my free 5-day Pull-up Training Crash Course, where I’ll send you a free program and some of my best resources on pull-up training.
Want to do More Pull-ups?
Could I interest you in a complete 3-month pull-up workout program that has helped thousands of people increase their pull-up numbers using a unique twist on pull-up training? Oh, and did I mention it’s free? Check it out…
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About The Author
John Sifferman is a health-first fitness coach who has been teaching, coaching, and training people in various capacities since 2006. John is the author of The Pull-up Solution, the complete pull-up and chin-up training system that helps people rapidly increase their pull-up numbers in three months or less.
You can get a free copy of John’s 3-month pull-up training program and download more of his premium pull-up training resource as part of his free 5-day Pull-up Training Crash Course.
Photo credit: 1.