The Mini-Set Method
Use the high-frequency mini-set method to make the fastest pull-up progress you’ve ever made.
Working on your pull-ups? Try high-frequency training. This training method typically triples the number of pull-ups you can do in 10 weeks. Here’s how to do it.
The Mini-Set Method
- Start every workout with a total of 20 pull-ups. Don’t worry, this isn’t one set. It’s a bunch of mini-sets.
- Estimate how many pull-ups you can do in one set – your current max. Use whatever grip you prefer. Neutral is great if you have cranky elbows. You can also do chin-ups with your palms facing you.
- Start a timer. On your first set, perform only HALF your current max.
- Rest about 20-30 seconds and repeat until you hit 20 total reps. It’s okay if you wind up doing only a rep or two for each mini-set.
- Note your time. Try to beat that time in your next workout.
Here’s an Example
- Let's say your current max is 4 pull-ups. Start with mini-sets of 2 reps, resting 20 seconds between mini-sets.
- When doing the second rep becomes a grind, extend the rest to 30 seconds.
- When the second rep becomes tough even with the longer rest period, move down to doing sets of 1 with only 20 seconds of rest until you hit 20 reps for the day.
As you get stronger, you'll be able to use more than two reps for your mini-sets, but be very gradual about increasing them. Monitor the time it takes you to complete 20 reps. When you increase the reps per set, your total time should continue decreasing.
In 10 weeks or so, you'll hit 20 reps in just two sets of 10 with about 20 seconds of rest. When that happens, you'll likely be able to hit 15 good pull-ups in a row.
Progression Method
Once you can complete 20 total reps in just two mini-sets with no more than 30 seconds of rest, increase the target total to 30 reps and resume the progression.
Eventually, when you can hit the 30 reps in just two sets, drop down to 20 total reps but add 15 pounds to your waist and resume the progression all over again.
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Recommended weekly frequency?
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The idea here is to do this every time you lift, no matter what day it is. So it depends on your split.
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Any suggestions on how to progress push ups using the same principles. My current max is 30 ish.
Check out Stew Smith - he’s got some good information.
@Govt-Mule Thanks, Stew Smith info looks really interesting.
In reply to push-ups program request: every other day perform 4 sets of push-ups, one workout doing them on the floor, the next workout inclined at about 45 degrees (lighter variation), then repeat. Record the number of reps, especially for the first set. Each time try to beat your previous record at least by one rep in the first set, regardless of the push-up variation (incline or flat). You’ll be able to do a few more reps each time, go for it, but might have some “bad days” when might need to grind for the extra rep… If cannot do all reps unbroken, can rest on your hands in the upper push-up position, but don’t let your knees touch the floor or bend from the hips.
This simple plan took me from 30 push-ups to 168 in 3 months, at 29 year old. Might be worth adding that during that time, I didn’t have any other workout for chest, triceps or shoulders and on the days without push-ups in plan was either doing 4-5 sets of pull-ups or running 5-7 km.
Thanks.
I have seen 2 approaches so far. One is to nudge up your maximum as you suggest. You also have the variation in style which I like.
The other is a kind of accumulation throughout the day. Calculate a daily amount of push ups based on your current maximum (eg 4x), perform a proportion of that multople times throughout the day and slowly increase your daily amount. As your daily amount increases so does your absolute max.
This is using an “Ignition Set” to stress your muscles and then “Extended Reps” to build muscle as the ER will build muscles quicker. I’m 54 and do this type of working for all body parts. You can really see gains through this method. My entire workout uses this methodology and I’ve seen great gains. Right now, I’m doing 12 pullups as the ignition set and then doing the 20 extended reps. This is in the middle of 5 different exercises I do for my back.
I used to do 4 sets of 10 or mix in weighted pullups with a total of four sets. This method has seen gains much quicker and I feel better as well.
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@rugu6869 Thanks for the insight, sounds like you found a great approach for us older guys. Have you tried something similar for shoulders?
Yes, I’m doing the “100” shoulder workout from Athlen-X.
Actually, I’m using his “100” workout for all body parts. It’s a major difference from what I’ve been doing and really has helped with my gains. I was shocked at the difference and I’ve been lifting since I’m 14 essentially.
As an older athlete, I’m cautious with how I workout and listen to my body. I do feel comfortable pushing harder than I have in recent years as I’m seeing gains in strength and stamina.
I also run (just finished the Philly Broad Street 10 mile run in 1:18).
I’ll be back to Spartan Races next month as well.
Just started this last week. Been trying to get my one set max pullups to 20, but keep getting stuck at around 17. Will try this method and see if I can get my 20 no kip pullups by my 55th birthday in August.
