I have a few different methods of training for pullups:
1. If I am training for a Physical Fitness Test, the goal is to accomplish the maximum number of repetitions. I have found that I need to increase my total pullup volume if I am training for max reps. One workout that I have been doing for almost 10 years consists of the following:
2 regular pullups, 2 chinups (hands in), 2 narrow grip, 2 wide grip, 2 commando pullups (one hand facing in, one out). After I have done two types of each of the five different pullups, I then do 4 repetitions of each, then 6 repetitions and eventually working up to 10 reps of each type of pullup.
I take as much time as I need, and the total number of pullups is 150 (if you go all the way to 10 reps per set). The constant variety of pullups keeps things interesting and I think it can help prevent some overuse injuries. I have found that the sheer volume of pullups really helps if I am going for maximum numbers. I started doing this workout when I was preparing for my service training, and I would do this workout 2-3 times per week. (That was back when I was young and my body seemed to recover instantly...)
The older I get, the more concerned I am with safety and smart training. I would not recommend jumping right into high volume pullup training. I would start out with 4-5 times an individual's current one set maximum. (i.e. if my once set max is 15 pullups, I would start with 60-75 total pullups on a volume day and gradually increase the volume.) This will help to prevent overuse injuries, tendonitis, etc.
At the last PFT test did 42 (strict). I usually maintain pretty good form on the pull-ups. Occasionally, if I am doing a faster paced metabolic conditioning workout I will use a slight kip in order to maintain my momentum and increase my speed. I don't really like the exaggerated style kips, and I have found that I can achieve better results using less kipping and slower more controlled movements.
2. The second type of training that I have had success with is pyramids: 2-4-6-8-10-12-etc. This type of training increases the load gradually, and I take as much rest time as I need between sets. My goal was to work up to 20 pullups. Sometimes if I was feeling especially energetic, I would repeat the pyramid with bodyweight dips following the pullups. Or, I could work my way back down the pyramid with pullups for more volume.
3. The third type of training that I use is weighted pullups. This just develops pure strength. I use a training format very similar to what you recommend in your book Power to the People! I do 4-5 sets of 5 repetitions with increasingly heavy weights and plenty of rest time. Here is an example:
I never work to failure, and I have 3-5 minutes of rest between sets. I stop increasing the load when I can no longer complete 5 solid pullups. Using this method, I have been able to complete four sets of five pullups with 5x120 on the last set. I have never really tested my one rep maximum, but I once did a pullup with good form and 160 lbs. around my waist at bodyweight of 195. That was after a few months of consisted weighted pullup training. I can do 1-2 good one-arm pullups with my right arm, but it would take a few weeks to get the left arm back up to speed. I was training for one-arm pull-ups a few years back, but I have not trained for them in a few years.
I currently train pull-ups 1-2 times per week. I am not training for any particular fitness test right now, so I train just enough to maintain my strength. I will normally try to do one session per week of the weighted pullups and one session of volume pullups. I normally do not like to do more than one month straight of high volume workouts because I think that they are harder on the body. If I were training for a PFT, I would stick with a volume and weighted day, and I would add some "Grease the Groove" style sets throughout the rest of the week. Once again, I never train to failure, and if I feel any tightness in the shoulders, or elbows, I will back off.
I have been using kettlebells almost exclusively since the RKC. I feel great, and I think that I will definitely continue using kettlebells as one of my main workout tools. The TGU in particular has been very good for my shoulders. Thanks again for the excellent instruction.
Disclaimer: Opinions expressed here may not be in agreement with those of Dragon Door Publications, Inc., Power by Pavel, Inc. and Tactical Strength, Inc., and their employees including Pavel Tsatsouline. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here. Consult with your physician before starting any exercise program.
