High-frequency training can be a game-changer if you’re looking to improve your pull-ups. This method has been known to triple the number of pull-ups a person can do in just 10 weeks. Here’s how you can incorporate high-frequency training into your routine:
The Mini-Set Method is the cornerstone of this training approach. Start each workout session with a goal of completing 20 pull-ups. However, these 20 reps are not meant to be done in one continuous set; instead, break them down into mini-sets.
Begin by estimating your current maximum number of pull-ups in a single set. Use whichever grip feels most comfortable for you, whether it’s a neutral grip or chin-ups with your palms facing towards you, especially if you have sensitive elbows.
Set a timer and begin your first mini-set with half of your maximum reps. Rest for about 20-30 seconds between mini-sets until you reach a total of 20 reps. It’s okay if each mini-set consists of just one or two reps initially.
Keep track of the time it takes you to complete the 20 reps and aim to improve that time with each subsequent workout.
Here’s an example to illustrate this method: If your current max is 4 pull-ups, start with mini-sets of 2 reps and rest for 20 seconds between sets. As it gets tougher, adjust the rest time as needed. Gradually increase the reps per set as you get stronger, but be cautious not to overextend yourself. The goal is to reduce your total time to complete 20 reps.
As you progress, you’ll eventually reach a point where you can do 20 reps in just two sets with a short rest period. At this stage, you’ll likely notice significant improvements in your pull-up ability, possibly being able to do 15 consecutive pull-ups.
Once you can consistently achieve 20 reps in two sets with minimal rest, it’s time to progress further. Increase your target total reps to 30 and continue the progression. When you can do 30 reps in two sets, reduce the total reps back to 20 but add weight to challenge yourself, then restart the progression.
This method of high-frequency training coupled with progressive overload can lead to substantial gains in pull-up strength and endurance over time.
