Tip: Pull-Ups for Pull-Up Pros

If you can crank out dozens of them, it's time to use this training method to keep the gains coming.

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I've always loved the tempo-contrast method to maximize growth and improve the mind-muscle connection. It consists of alternating between slow and normal reps.

You start by doing two slow reps, then do two fast reps, two more slow reps, two more fast reps, and so on. Here's how it looks with pull-ups:

Tempo Contrast Pull-Ups

  • First Rep: Slow (6 seconds down, 3 seconds up)
  • Second Rep: Slow (6 seconds down, 3 seconds up)
  • Third Rep: Fast (2 seconds down, 1 second up)
  • Fourth Rep: Fast (2 seconds down, 1 second up)
  • Fifth Rep: Slow (6 seconds down, 3 seconds up)
  • Sixth Rep: Slow (6 seconds down, 3 seconds up)
  • Seventh Rep: Fast (2 seconds down, 1 second up)
  • Eighth Rep: Fast (2 seconds down, 1 second up)

And so on...

Ideally, you wouldn't have to do more than twelve total reps. If you can, add weight.

Christian Thibaudeau specializes in building bodies that perform as well as they look. He is one of the most sought-after coaches by the world's top athletes and bodybuilders. Check out the Christian Thibaudeau Coaching Forum.