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Watch this video if you're in quarantine or lockdown, or just want to learn your first pull up, and how to do it fast.

The part of this is the eccentric aka negative portion of the lift, which is often 50% stronger than the concentric (in this case the actual pull up). Doing slow, timed eccentric training is a fantastic way to get stronger on all exercises, the increased time under tension is another factor that helps and is also beneficial to make exercises harder with lighter weights, while everyone is in quarantine!

TRY THIS PROGRAMME to get your first pull up
First test your strength, jump up and see how slowly you can lower yourself down.
If you can go 5+ seconds on the eccentric, great! If you drop down instantly you'll have to do some extra initial work.

Step 1
0-5 second gang
To build up the strength to even lower slowly, you might want to try using a band to take some of the resistance off your arms.
10 sets of 1 rep, hold at the top for as long as possible.
10x1 - put a box or bench or anything raised under you and put one leg on it to reduce some of the weight. Find the right place for you to do a 5+ second eccentric and then follow step 2.

Step 2 - On all reps we are jumping up to the bar and trying to lower slowly.
5+ second gang

Week 1
Day 1 5x3 - 5 second eccentric , Day 2 3x5 - 3 second eccentric , Day 3 5x5 - 5 second isometric hold, so jump up to the bar and hold your head as high over the bar as possible.

Week 2
Day 1 6x3 - 5 second eccentric , Day 2 4x5 - 3 second eccentric , Day 3 6x5 - 5 second isometric hold, so jump up to the bar and hold your head as high over the bar as possible.

Week 3
Day 1 7x3 - 5 second eccentric, Day 2 6x5 - 3 second eccentric, Day 3 7x5 - 5 second isometric hold, so jump up to the bar and hold your head as high over the bar as possible.

Phase 2:
Week 4
Day 1 3x3 - 10 second eccentric , Day 2 3x8 - 3 second eccentric, Day 3 10x1 - Do the slowest eccentric you can on every rep.
10 sets of 1, have adequate rest between sets, 2-5 mins. Aim for 10-20 seconds at least.

Week 5
Day 1 4x3 - 10 second eccentric, Day 2 3x9 - 3 second eccentric, Day 3 12x1 - Do the slowest eccentric you can on every rep. 10 sets of 1, have adequate rest between sets, 2-5 mins.

Week 6
Day 1 5x3 - 10 second eccentric, Day 2 3x10 - 3 second eccentric, Day 3 15x1 - Do the slowest eccentric you can on every rep. 10 sets of 1, have adequate rest between sets, 2-5 mins.

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