Tip: Increase Pull-Up Power With This Simple Plan

1. Let's say your current max is 4 or 5 pull-ups. Start with mini-sets of 2, resting as little as possible between each set – about 20 seconds rest is plenty.
2. When doing the second rep becomes a grind, extend the rest to 30 seconds.
3. When the second rep becomes tough again even with the longer rest, move down to doing sets of 1 with 15-20 seconds of rest until you hit your total (20 reps) for the day.

As you get stronger, you'll be able to use more than two reps for your mini-sets, but be very gradual about increasing them. Monitor the time it takes you to complete 20 reps to gauge if your strategy is adequate. When you increase the reps per set, your total time should continue decreasing.

Ideally, in 8 to 10 weeks you'd end up hitting the 20 reps in just two sets of 10 with about 20 seconds of rest. When that happens, you'll likely be able to hit 15 good pull-ups in a row.

Once you can complete 20 total reps in just two mini-sets with no more than 30 seconds rest, increase the target total to 30 reps and resume the progression. Eventually, when you can hit the 30 reps in just two sets with less than 20 seconds of rest, go back down to 20 total reps, but here's the killer... add 15 pounds to your waist and resume the progression all over again.