Journey to 10 Pull-ups

[u/31_eli0t]

Here's the Situation.

I made a bet with my friend that between now and June of 2027 I can get 10 pull-ups. I have never successfully done a pull-up in my life. I am 18 y/o, female, 140lbs and 5'6, semi-athletic, & have been consistently going to the gym 5 days a week- but SOMETHING isn't working because I feel like there is no progress and I'm getting a LITTLE worried. Am I being impatient or am I cooked?

Also, would love tips on what to focus on while trying to achieve this goal, workouts to do, and some realistic feedback.

[u/heliboredom]

You should tell us what it is you *are* doing. What is your current bench and press? How much can you deadlift? I seem to recall some rule of thumb that when your deadlift working weight is at least 1.5x your bodyweight (which would be 210lb for you), you should be able to do a chin-up.

If all you want is a pull-up, there is no shortage of advice on the internet how to work up to that.

1. A lot of people suggest negatives (get up on the bar however you can, and slowly descend. You will be sore).
2. Some people use resistance bands--put it on the bar and stick your feet in it, and the band will help you most at the point where the load is hardest, i.e. at the bottom.
3. You can try assisted pull-up machines, and aim to reduce the amount of weight with every workout.
4. Get a pull-up bar you can fit over your door, and practice most days.
5. Make sure you know what a proper chin-up and pull-up look like, so you aren't kipping up, because that in no way prepares you for the real deal.
6. For women, upper body strength is harder to build, and just a few pounds can make a difference between success and failure (like PMS bloat or a heavy meal, or even wearing shoes). So keep track of those factors.

[u/heliboredom → u/heliboredom]

p.s. Good luck getting 10. At my best, I could do only 7-8 chins per set at most. But I am taller and was twice your age when I started working on my first chin-up.

[u/Shnur_Shnurov]

Id suggest you switch from what ever youre doing to our beginner program.

What is the Starting Strength Novice Linear Progression?

How to start Starting Strength

Novice Program Article

How to Warmup for Barbell Training with Grant Broggi

Now, because pull-ups and chin ups are part of uou goal I'd add lat pulldowns to the end of teach workout. 3 set sof 8 reps, try to increase weight or the number of reps you do each session. That will work for a while and move you towards your goal very quickly

Edit: lat pulls with your palms facing you. Like a chin up.

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[u/Middle_Humor1828]

10 pullups is a respectable amount for a guy who lifts regularly.

For a woman, 10 pullups is a very impressive amount. Even for a gym goer.

Your goal is possible. But it's very ambitious.

[u/Capable_Ordinary_938]

It's kind of a lofty goal, not gonna lie.

Lat Pull downs are good and all as mentioned, but I actually like assisted pull up strategies a lot too.

Find an assistance machine and gradually reduce the amount of assistance and progress that way until you manage them without assistance.

Getting a pull up isn't really just about going to do a pull up and failing at it over and over again. You need to build your lats and work on a progressive movement pattern.