Pull-up is one of the most popular bodyweight exercises available. Everyone wants to have a chance, and when they can, most people tend to make progress by trying to take more and more successive steps.
While this is not always a poor model of progress, this approach poses a significant risk. If you're looking for a higher number of reps, it often results in sloppy form and bad mechanics …
If your priority is always the number of reps, never specify the time required to complete the exercise correctly to dominate. I will never take full advantage of what it offers. The quality of repetition should always take precedence, which is why I often recommend less pull-ups per set, not more.
Before you perform multiple pull-ups, you must first demonstrate the ability to perform a single rigorous pull-up a consistent basis. If you have a single stringent pull-up, make sure that every subsequent repetition you add is exactly the same as the previous one. If at some point during a set you notice that your form starts to waver, you have gone too far.
After you've developed the power to make clean double-digit pull-ups, there are still reasons to do so at low reps. My two favorite ways to challenge pull-ups with low repetitions are pauses and tempo. Properly used, these two methods are great for rejuvenating your muscles.
Here are four pull-up variations that lend themselves to sets of 1
Slower tempo is great for:
- Getting familiar with proper movement
- ] Body control
- Recruitment of motor units
Best bodyweight exercises
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