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.

·Use the same hand position as indicated in your workout, if possible.

·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 immediately completing a set of lat pulldowns (6-8 reps, same hand position) after your negatives. This will substantially increase your fatigue, but you will move through this progression more quickly.

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 where 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.