Better Biofeedback Pull-up Program

Ask almost any coach who has been around for a while how to do more pull-ups and they’ll likely mention Pavel’s Fighter Pull-Up program. And for good reason, because it’s a great program that hinges on a fundamental tenet of many good training programs: high-frequency of training at sub-maximal intensities.

For those unfamiliar with the program the idea is to take your best max pull-up set, do a maximal set, and then do about 4 drop-off sets of fewer reps each. You may only do 3 drop-off sets just dropping a rep each set, or you may do up to 5 more sets dropping 5 reps per set all depending on what your total rep max is. Someone who can do 25 reps is going to need more of a drop-off than someone who can do 5.

But, it could be better.

The problem with the Fighter Pull-up program is that it’s essential a linear progression distress training program. Another way to say that is that you have to hit a certain number of reps and you’re expected to always be increasing that number and if you don’t the whole thing falls apart. The instructions for what to do if you don’t hit the prescribed reps is literally: “If you run into a snag with this routine, back off a week and build up again. If you hit the wall again switch to another routine.” So if it doesn’t work, do something else. Duh.

I’d like to present to you the Better Biofeedback Pull-up Program. This program is both a great introduction to biofeedback training keeping it simple and to just one exercise, as well a more advanced and smarter way to approach pull-up training. I’ve used this exact method with countless clients, and myself, to increase my pull-up strength and ability.

P.S. If you want a full biofeedback-based training program you need to check out my deadlifting program, Off The Floor.