September 2015 - Common Sense Evaluation

Week 1: Twice a week, do 12 sets of 1 pull-up with a 45 second break in between each set.
Week 2: Twice a week, do 6 sets of 2 pull-ups with a 45 second break between each set.
Week 3: Twice a week, do 4 sets of 4 pull-ups with a 45 second break between each set.
Week 4: Twice a week, do 3 sets of 6 pull-ups with a 45 second break between each set.
Week 5: Twice a week, do 5 sets of 10 pull-ups with a 45 second break between each set.

Want to be able to do more than one pull-up. Follow this routine and you’ll be doing multiple sets of ten pull-ups in no-time flat.

Pull-ups are a great exercise for building upper body strength, but they’re also really hard to do if you’re not already used to doing them. If you’re not able to do more than one pull-up already, this video will show you how.

The video, from The Art of Manliness, gives you an easy routine to follow. If you can’t pull off a single full pull-up, the video suggests starting from the raised position and slowly lowering yourself, in a “reverse pull-up” motion. Once you’ve managed to work your way up to a single pull-up, the video suggests the following routine over time to increase your reps:

Week 1: Twice a week, do 12 sets of 1 pull-up with a 45 second break in between each set.

Week 2: Twice a week, do 6 sets of 2 pull-ups with a 45 second break between each set.

Week 3: Twice a week, do 4 sets of 4 pull-ups with a 45 second break between each set.

Week 4: Twice a week, do 3 sets of 6 pull-ups with a 45 second break between each set.

Week 5: Twice a week, do 5 sets of 10 pull-ups with a 45 second break between each set.

If you feel like you can’t handle the pull-ups at any point during this regiment, dial it back and start from an easier step. Over time this should help you build your upper body strength and make it easier to do more pull-ups.

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