3 Pull-Up Training Tips (Based on Your Level)

If you’re trying to improve your pull-ups, your training needs to reflect where you're at right now. You don’t need a new program every week. You just need to understand the purpose behind each session and adjust the structure as you get stronger.

Here’s how to approach pull-up training depending on whether you’re aiming to get above 10, 20, or 30 reps.

If You’re Trying to Get Above 10 Reps

The focus here is volume. That means more total reps across your workout, not just pushing a single max set.

You want to train in a way that builds your capacity and efficiency with the movement.

What to do:

• Start by spreading your reps across multiple manageable sets.
  (Example: 5 sets of 2 reps if your max is 3–4.)

• Use assistance if needed — bands, eccentrics, or a controlled mix of both.

• Aim to gradually increase your total weekly reps, not just hit a new max.

Most people get stuck here because they don’t do enough total work. They do a few hard sets and stop. You’ll progress faster by doing more sets at a repeatable effort.

If You’re Aiming for 20+ Reps

This is where intensity starts to matter. The sets need to be hard. Either through load, volume, or harder variations. Not just doing a few easy sets and calling it a day.

What to do:

• Add weight. Vest, belt, dumbbell (doesn’t matter).

• Use tougher variations. Tempo pull-ups. Pause at the top. L-sit if you’ve got it.

• Push each set to your limit.

The mistake here is thinking you can just keep doing the same volume work and expect to break through. You need to make the reps harder so the body adapts. Otherwise, you're just reinforcing the same output.

If You’re Going for 30+ Reps

At this point, everything matters – volume, intensity, structure, recovery. You’ve got to be deliberate with how you train across the week.

What to do:

• Alternate heavy sessions with high-rep volume work.

• Stay on top of the basics with grip, shoulder control, scap strength.

• Track your total reps and intensity so you know you’re actually progressing.

Getting to 30 isn’t just about grinding. It’s about being smart with your structure and hitting them from all angles.

Summary

Your structure should evolve as you progress:

• Under 10 reps → build volume

• 10–20 reps → increase intensity

• 20–30+ reps → combine both with purpose

This is the same principle I use with ADF applicants, general clients, and anyone chasing performance.