What is the best way to train for pull-ups?

Answer 1

The best way is simply to do pull-ups. If you are unable to do even one pull-up, you can either do seated pull-downs on a lat machine or support yourself a little with your legs as you do one rep. Another way is to use negatives: instead of pulling yourself up, lower yourself down. Only do the lowering part of the exercise, and lower yourself slowly. Do only a few reps, because doing negatives will make DOMS (delayed onset muscular soreness) worse. After training with only negatives for a few weeks, go back to doing ordinary pull-ups.

If you want to increase the maximum number of pull ups that you can do consecutively the "Grease the Grove" (GTG) method is the fastest way to do this. This is a proven formula used by top power lifters. Instead of doing pull ups to failure (your max reps) you only do 50-80% of your max each set and you do 3-5 sets per day every day. The concept is you do your workout with fresh muscles each time and you do workouts often. You never train to failure. After a while you take a up to a few days off for full recovery then test your maximum reps again and start your training again at 50-80% of your new max. Continue to repeat this process and you can start to add weight as well if you want to add muscle size.

If you want to increase the maximum number of pull ups in a time frame, ie maximum per hour, then you use the "Armstrong" method which is doing smaller sets more often throughout the day. Something like 3 reps every minute all day long. Of course you will not be able to do this right away but that is the general principle. You will not build your consecutive max reps doing this method much since this type of training is for endurance not strength. Under the Armstrong method you also do 3 sets of push ups first thing in the morning to failure before starting pull ups. Although push ups work the chest more they are probably required to keep your body in balance. For every muscle you work out you must strengthen the antagonist muscle as well or you will end up with injuries.

Answer 2

By slowly increasing how many you do a day, start with 20 then the next day 25 then 30 then 35, when you find a step in your process which is difficult ie you can do 50 but not 55 then stick a the same one until you feel strong enough to do the next level

Answer 3

By doing them. Try 3 sets to failure every day with a one minute break between sets and you'll be smashing them out in no time