If you're looking for a new challenge to an old standby exercise, the 3x3 pull-up protocol delivers big and will challenge you in different ranges of the movement.
If you're able to complete all 3 reps of this monster (9 partial reps), simply add some external load using a weight vest or dip belt.
Keep in mind that you can do this protocol in a chin-up (underhand) grip or neutral grip as well.
related posts
Tip: Build Your Sad Little Quads
This exercise is great for quad hypertrophy, if you do it right. And it's great for boosting squat and deadlift strength. Take a look.
Tip: Fight Dead Butt Syndrome
Chances are if you're over 30 that backside of yours is starting to look like two gluten-free pancakes, even if you train. Here's why and how to fix it.
Tip: Band Resisted Jackknife
Want a really strong core? Add this tough ab exercise to your program.
EPDS: 7 Causes and Cures
Extreme Performance Decline Syndrome (EPDS) sounds like a new social disease, but it really has to do with mid-set fatigue. Ever wonder why you can pump out 12 reps on the first set but then have trouble hitting 6 or 7 reps on the fifth set? Luckily, Joel Marion knows how to boost your performance.