Pullup Negatives

• For your first few workouts using negatives, do not train to failure. Once you successfully complete two or three sessions without feeling excessively sore, you can target a true “as many reps as possible” effort with each working set.
• If possible, use the same hand position as in your workout.
• Set up your station so you do not need to jump to begin each rep. Use a box, bench, spotter arms, or j-cups to step high enough so your chin begins over the bar
• Each stage of this progression can be enhanced by performing your negatives, then immediately moving to lat pulldowns (6-8 reps, same hand position). 

Stage 1: Four-Second Negatives [41A1]

• Perform as many reps as possible of pullup or chinup negatives, taking FOUR seconds on the way down with each repetition, up to 8 reps for each set.
• Once you can complete 8 reps for four complete sets, move on to Stage 2

Stage 2: Eight-Second Negatives [81A1]

• Perform as many reps as possible of pullup or chinup negatives, taking EIGHT seconds on the way down with each repetition, up to 6 reps for each set
• Once you can complete 6 reps for four complete sets while maintaining the target tempo, move on to Stage 3

Stage 3: Weighted Eight-Second Negatives [81A1]

• Use a weight belt or dumbbell held between your knees or ankles to add additional weight to your negatives.
• Select a weight that’s heavy enough so you can no longer complete 6 reps, but not so heavy that you cannot complete at least 3 for your first set.
• Once you can you can complete 6 reps for four complete sets with your selected weight, add additional weight.