BBM Team,
What is your approach to increasing pull ups and chin ups above 20+ reps?
In this context, we’re talking about trained individuals who can already do between 15-20 reps of either exercise but would like to increase the amount of reps they can do.
What does this individual’s pull-up training currently look like?
The main strategy we’d use here would likely involve an increase in overall training volume.
The current programming is hypertrophy based (Hypertrophy II template). Chins are done twice a week A/B style. A = 7-8 min AMRAP. B = sub maximal sets of 8-10 with a total of 50 reps.
Do drive them up, I will program chins 3 times a week, A/B/C style, where C is 3 sets of AMRAP with 2-3 minute rest. This usually gets me to 20 reps, but I’d like to try and get around 30 reps in one set.
I guess my question is how to increase volume? Add a fourth day? Add more sets? Add weighted chins?