Want to do more Pull-ups? Understand the following calisthenics principles first.
Keys to success:
Volume:
As our goal is to perform 20 pull-ups in a row without stopping, training volume needs to be chosen wisely. Not doing enough reps in your workout won’t build endurance capacity for single set performance. Conversely, doing too many reps is unnecessary and may cause excessive fatigue. Beginners generally make the mistake of doing too little or too much. 30-40 total reps is the volume and intensity sweet spot.
Avoid Failure:
Training short of failure is optimal for building endurance. More quality reps will be possible by the end of a workout. Additionally, it’s going to be realistic to train frequently enough to increase reps fast.
Rest Periods:
A common calisthenics mistake is NOT resting long enough. A classic sign of insufficient rest is reps decreasing each set. A minimum of 2-3 minutes rest periods are recommended when training for increased pull up endurance.
Frequency:
Pull-ups are a challenging and taxing exercise when training hard. Rest days are not for the lazy, recovery is a must for allowing the body to adapt. Doing pull-ups on alternating days is an ideal split for work and rest, 3 days per week.
20 Pull Ups in a Row | Workout For Beginners
From week 1 to 6 progress is made by condensing the workload into fewer sets. The idea is to gradually improve single set endurance over time.
For a complete breakdown of how to do 20 pull ups in a row for beginners, watch the full tutorial attached.
