Brendan Meyers' Explanation of How to Do 10 Pull Ups - Really Works!

I tried Brendan's recommendations and now can easily do 10 pull ups. Here's his video summary...

First thing to know when trying to increase your pull ups is that more is not always better. Just because you're doing a ton of reps and sets does not ensure that you are actually progressing. You have to have structure. For building size we have to be in that 6-13 rep range and endurance 13-20 reps. Rest periods should be 45s - 1 minute. If you can only do about 2 or 3 pull ups, start increasing variation and perform exercises like bodyweight rows.

Also, soreness does not always mean you are making progress. You might think that you have to do as much as possible, but just because you feel sore does not mean you are moving forward properly. Soreness is a result of your body being under stress which it is not used to, and it is trying to recover and repair itself.

Next, stop doing the same exercises over and over again. Most people assume that if you want to get stronger at pull ups, you have to practice pull ups. But this is not always the case, by increasing your variation it will translate over to a stronger position on the pull up bar. Start including different exercises into your routine!

Hand placement is very important. Most people have their thumb over the bar, but by doing this you are losing a lot of key strength. Your thumb is the strongest digit on your hand, so use it! Grip the bar with your thumb underneath. You also want to have your hands in a pronated position and not supinated (chin ups).

Lastly, you may not be doing enough high intensity volume. Increasing the variation will increase the intensity. When you're performing inverted rows, try doing it with one hand instead of two. This will get you stronger in the muscles required to perform a pull up.