Six Weeks to Your First Unassisted Pull-Up
The pull-up is a skill as much as a strength lift, and the fastest way to it is to practise the movement itself under conditions you can actually complete.
Three sets of 20 to 30 second chin-over-bar holds, plus three sets of slow negatives: jump to the top, lower for a five count. Twice a week.
Loop a resistance band over the bar. Three sets of five clean reps with the lightest band that lets you finish. Keep the slow negative on every rep.
Try one unassisted rep at the start of each session before you are tired. Then drop to the next-lighter band for your sets. Most people who stay consistent get the first rep somewhere in week five or six.
Two rules the whole time: full range every rep, and stop the set two reps before failure. Come to the front desk if you want this written into your program.
