Why "Just Do More Pull-Ups" Is Stalling Your Progress
The Truth About Pull-Ups No One Talks About
Everyone thinks the answer is more reps.
You can’t do a muscle-up?
“Do more pull-ups.”
Can’t hit a front lever?
“Do more pull-ups.”
Want a wider back?
You guessed it — “just crank out more pull-ups.”
And while pull-ups are an elite movement on their own…
Mindlessly stacking reps is one of the fastest ways to stall.
Not only can it plateau your strength — it can actually push you further away from your goal if you’re training without intention, progression, or structure.
If you're serious about building elite bodyweight strength — statics, levers, planche, muscle-ups, etc. — here's why “more reps” isn’t cutting it.
1. You're Reinforcing Weak Patterns
When you're grinding through sloppy reps just to chase a number, all you're doing is hard-wiring dysfunction.
Are your elbows flaring?
Are your shoulders elevating?
Is your core collapsing on the way up?
That stuff matters.
Instead of reinforcing proper scapular mechanics and full-body tension — the stuff that transfers to elite calisthenics — you're reinforcing leaks.
And the body remembers what you repeatedly do. Not what you “meant” to do.
2. Pull-Ups Aren’t the Same as Skill Work
Let me be clear: Pull-ups build capacity.
But that’s not the same as building the positioning and control required for advanced skills.
If you want to unlock:
Front lever
One-arm chin-ups
Muscle-ups
Hefesto variations
You need progressions that actually reflect those movement patterns.
That means things like:
Isometric holds (at the top, mid-range, or 90°)
Scapular retraction & depression work
Weighted pulls with tempo
Supinated lever rows or ice cream makers
More pull-ups can help — but only if they’re trained intentionally, not as a random “more is more” approach.
3. More Volume = More Risk Without More Return
The pull-up is one of the most commonly abused bodyweight exercises.
And once your volume crosses a certain threshold — especially if your mechanics are off — it becomes a ticking time bomb for:
Biceps tendinopathy
Shoulder impingement
Elbow overuse injuries
A 2022 study in the Journal of Sports Rehabilitation found that repetitive vertical pulling with poor scapular control leads to increased joint stress and eventual breakdown in climbers and bodyweight athletes alike (Olivier & McKinon, 2022).
That doesn’t mean don’t train hard.
It means train smart. And respect joint prep, tension, and scapular strength as much as your rep count.
What to Do Instead (Especially If You’re Stuck)
Here’s how I approach pull-up plateaus with clients — especially those who already train hard but aren’t seeing results:
🔹 Regress to Progress
If your pull-up form breaks down after 6 reps, stop doing 10.
Own your reps with tempo, pause holds, or added load.
🔹 Switch the Focus
Start training vertical pulling mechanics, not just pull-ups.
Think archer pull-ups, rope climbs, and mixed-grip pulls
Think scapular elevation/depression control drills
Think compression holds and hollow body engagement
🔹 Follow a Targeted Program
You shouldn’t be guessing.
Progressive overload still applies in calisthenics — it just looks different than in the gym.
And if you’re unsure how to apply that to your body, your goals, and your limitations…
That’s where real coaching changes everything.
This Is What I Coach People Through Every Day
Whether you’re stuck at 5 reps or repping out 15+ and still not seeing strength gains — you don’t need to be guessing anymore.
Every week, I work with busy professionals and former athletes who want:
Real strength that lasts
Sustainable training without joint pain
The satisfaction of progressing toward elite calisthenics skills
If that’s you?
Let’s talk.
→ Apply for coaching here. Your plateaus don’t have to last forever.
Citations
Olivier, B., & McKinon, W. (2022). Shoulder Pathomechanics in Climbers: The Role of Scapular Stabilizers During Vertical Pulling Movements. Journal of Sports Rehabilitation, 31(3), 234-245.
Behm, D. G., et al. (2010). Neuromuscular implications and applications of resistance training. Journal of Strength and Conditioning Research, 24(10), 2853–2862.
Kraemer, W. J., et al. (2002). Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 34(2), 364–380.
