Bad performance on Pull-ups? Then you have to train them more often. Start every workout with 20 Pull-ups, done in the least time possible, using various mini-sets with reps only as high as the maximum you can achieve. Ex: Your max is 6 Pull-ups, do mini-sets of 3.

Use a watch or a times to monitor the time it takes you, so that every time you try this, you aim to beat your previous record.

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Here are a few tips:

1. If your max rep number is 4-5, split that up into mini-sets of 2 reps, while resting as little as possible. 20 seconds should be enough to regain your breath.
2. If, when you do the second repetition on the second set, it feels hard, increase the rest time to 30 seconds.
3. If it’s still hard with that longer rest time, you’re better off doing sets of 1, while resting only between 15 and 20 seconds.

As you progress, you’ll be able to do more than two reps in a mini-set, but remember that the progression should be slow. Once again, monitor the time it takes you to perform the 20 repetitions. As the number of reps in each mini-sets increases, the total execution time should diminish.

Ideally, in 8-10 weeks you’ll be able to perform the 20 pull-ups in two sets while only resting 20 seconds. When that happens, you’ll probably be able to perform 15 Pull-ups in a row with no trouble.

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Progression method:

As soon as you can perform the 20 reps in two sets, with no more than 30 seconds rest, increase the total goal to 30 reps.

Eventually, when you’re able to perform 30 reps in two sets with only 20 seconds rest in between, go back to a 20 rep goal. But, this time, add a 5-10kg to your waist and start the progression once again!