Pull-ups: 3-set method
For people building pull-up volume without turning every session into one max-effort set.
How to
Spread work across short sets with full rest. Stop each set 1–2 reps shy of failure. Dead hang at the bottom; controlled pull, no kipping.
Progression
Week 1: one submax set only. Add set 2 when set 1 feels easy for a full week. Add set 3 last — keep every rep crisp.
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Pull-up session (spread sets)
Routine · Daily
- Hang + scap pull — 30s shoulder wake-up
- Set 1 — submax reps, leave 1–2 in reserve
- Rest 2–3 min, shake out grip
- Set 2 — submax reps, leave 1–2 in reserve
- Rest 2–3 min, shake out grip
- Set 3 — submax reps, leave 1–2 in reserve
Hang + scap pull (1 min)
Habit · Weekly