Tip Do This 5 Minute Pull-Up Workout Twice a Week Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Do This 5 Minute Pull-Up Workout Twice a Week Set a timer for five minutes and do as many pull-ups as you can Here' s why and how to program it by Chris Shugart November 29, 2015January 26, 2022 Tags Metcon, Tips, Training Pull-ups are the ultimate test. They'll quickly tell you if your upper body is weak or if you're too fat, something the pulldown machine can't do. Suck at pull-ups? That's a wake-up call you should answer. Here's one way to do it. Twice per week, on non-consecutive days, do this simple workout: Set a countdown timer for 5 minutes. Do as many pull-ups as you can, in various styles using strict form, in that timeframe. Rest as needed, but remember, the clock is ticking. Write down the number of reps you get. Next time, try to beat that number. Guidelines & Tips Start your 5 minute workout with your weakest pull-up variation. For most people, that's a wide-grip pull-up with a pronated grip – palms facing away from you. As you begin to fatigue, bring the hands closer together. Once fatigued in that position, switch to a supinated grip chin-up – palms facing you. Finish with a neutral grip (see photo), palms facing one another, which is the strongest position for most lifters. Don't hit failure in the first 4 minutes. If you can normally do 10 pull-ups in a set, do 7 or 8. By the 4 minute mark, you may be doing singles. That's fine. Just rest, do one rep, rest again, do another rep, etc. Don't use straps. Chalk only. Don't forget to write down the number of total reps you get in 5 minutes. A few days later, do it again and try to beat that number. If you get 40 reps, try and hit 45 or so the next time around. If you're damn good at pull-ups and/or scrawny, add load with a dipping belt, a weighted vest, or by holding a dumbbell between your feet. Don't be surprised if your abs are sore the next day. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Build Delts with the Gironda Dumbbell Swing This odd-looking exercise adds width to the shoulders. Here's how to do it. Exercise Coaching, Tips Christian Thibaudeau March 2 Training Triple Threat Core Training Properly bracing your abs can immediately boost your strength. Combine that trick with three core exercises and you've got high performance and great abs. Abs, Bodybuilding, Training Chad Waterbury September 5 Training Return of the Prodigal Son - Part 1 For several years, I was the Watson to Strength Coach Charles Poliquin's Sherlock Holmes. I chronicled his theories, revelations and discoveries. I like to think I played a small part in his success but in all probability, guys like Charles don't need any help; they get famous all on their own. Training TC Luoma February 1 Training Tip The SEAL Push-Up Challenge This is easy... you'll think. Then you'll try it. Metcon, Push-Up, Tips, Training TJ Kuster August 4