Pull-Up Mastery: From Zero to Elite Volume

Most people pull with their biceps and 'shrug' their shoulders. To master the pull-up, you must internalize the 'Scapular Pull'.

Technical Cue: Imagine pulling your elbows down into your back pockets. This engages the Latissimus Dorsi (Lats) and protects your rotator cuffs.

Check Your Grip: Use an overhand (pronated) grip slightly wider than shoulder width. Wrap your thumbs for maximal stability (Power Grip).

Phase 1: Australian Rows (Horizontal). Build the horizontal pulling foundation. Aim for 3 sets of 12 reps with the bar at waist height.

Phase 2: Scapula Pulls (Vertical). Hang from the bar, pull your shoulder blades down without bending your arms, and hold. This is the 'Ignition' of every rep.

Phase 3: Controlled Negatives (Eccentrics). Jump to the top and lower yourself for a slow 5-10 count. This is scientifically proven to be the fastest way to build the 'first' pull-up.

If you're stuck at 5-7 reps, your nervous system needs more frequency, not just more intensity. Try 'Greasing the Groove' (GtG).

GtG Protocol: Perform 50% of your max reps multiple times throughout the day (e.g., 4 reps every hour). Never go to failure. This builds neural efficiency.

Add variety: Switch to Close-Grip Pull-ups (more biceps) or Wide-Grip (more Lats) to challenge the muscles differently.

Full Range of Motion (ROM): Every rep starts from a dead hang and ends with the chin clearly over the bar. Avoid half-reps; they build half-strength.

Strict Over Spped: A single slow, controlled pull-up is worth five kipping or swinging reps. Control the descent (eccentric) to maximize muscle fiber recruitment.