How to really get your first pull up!!! With a real example.

    Start with a Baseline: Determine your current pull-up ability (how many reps you can do with good form).

    Choose a Method: Select a method of progressive overload (volume, intensity, decreasing assistance). For beginners, increasing volume is usually the best place to start.

    Plan Your Progression: Decide how you'll increase the challenge over time. For example, you might aim to add one rep per set each week, or increase the weight by a small increment every other week.

    Track Your Progress: Keep a training log to monitor your sets, reps, and resistance. This will help you see if you're making progress and adjust your plan as needed.

    Listen to Your Body: Don't push yourself too hard too fast. If you're feeling overly fatigued or experiencing pain, take a rest day or deload.

    Be Patient: Progressive overload is a gradual process. Don't get discouraged if you don't see results immediately. Consistency is key!

By consistently applying the principles of progressive overload, you'll continue to challenge your muscles and make progress toward your pull-up goals. An example But what does this actually look like??Well here is a out take from a training diary. *This was all done with a red band Session 1: Building a Base

We started with 4 sets of 4 reps (4x4), providing just enough spotting assistance on the final rep of each set. Rest time was around two minutes between sets. This was hard!

Session 2: Aiming Higher

The next session targeted 3 sets of 5 reps (3x5). managed 5, 5 (with a spot), and then 4 (with a spot). Progress!

Session 3: Strength Gains

We upped the volume slightly to 5x4. first four sets without any assistance! Amazing!!! She still needed a spot on the last two reps, and added a controlled 5 second negative on the final rep of the session.

Session 4: Recognizing Fatigue Feeling fatigued from previous training, so w opted for a lighter session: 2x3 then 3x2. The goal was to stay just a rep or two away from needing assistance. Added 4x6 barbell curls after the pull ups.

Session 5: Back on Track Had an extra day off, (slept in) powered through 3x5 with no assistance. Followed this up with another set of 4x6 curls.Maybe rest does help

Session 6: Increasing Volume Again

Still focused on increasing volume, going for 5 sets of 4 reps. Again improvement, needing help only on the very last rep.

Session 7: The Breakthrough

Felt good, some easy warm up sets of 2x2, went for an all-out effort. The result? Seven pull-ups! Still on the red band, but already starting to eye off that yellow one.