To get 10 pull-ups fast, consistently practice with techniques like Greasing the Groove (frequent mini-sets), assisted pull-ups, and negatives, focusing on full range of motion (chin over bar, arms straight) and proper form (using back muscles, not just arms). Combine these with strength-building exercises, ensure adequate rest for recovery, and progressively increase volume or decrease assistance over several weeks for rapid improvement.
If you can't do pull-ups, one of these five reasons may be the cause: Not being able to hold onto the bar through lack of grip strength. A lack of latissimus dorsi (large back muscle), spinal erector (lower back stabilizer muscles), abdominal muscle, and biceps strength. A lack of “mind-to-muscle” connection.
A great tip to progress your pull ups is to vary your grip and not just use a pronated grip. Add a supinated grip to your pull ups, rows and lateral pull downs. Even exercises with a neutral grip such as single arm cable or dumbbell rows, T bar rows and trap bar deadlifts are great for this.
Celebrate and motivate! With all that said, we're going to celebrate the 4.3% that can and motivate the 95.7% that can't. Let's see those videos of 10 strict pull-ups.
There are no definitive guidelines, but the number of pull-ups that are generally considered strong is 12+ for men and 8+ for women. If you can do this many, you're considered an advanced athlete. However, you are still considered an above-average athlete if you can do more than 8 (for men) or more than 3 (for women).
David Goggins is a retired Navy SEAL, former Guinness World Record holder for completing 4,030 pull-ups in 17 hours, and has completed more than 70 ultra- distance races. He is a machine and so inspiring. He is TOUGH and his story is so TOUGH.
Pull-ups (no time limit): 8 minimum, 20 optimum.
He did over the course of 12 hours, 4,030 pullups mark, can you imagine how your arms would be feeling after 400 pullups can you imagine they'd be like bricks, right?
No, the average person, especially those who don't exercise regularly, generally cannot do a pull-up, as it requires significant upper body strength and a good power-to-weight ratio, with estimates suggesting less than 8% of men and 1% of women can perform one cleanly. While a person who regularly works out might manage 1-5, most untrained individuals struggle with even one due to underutilized muscles, but many can build up to it using modifications and progressions.
If you're someone who's comfortable with push ups but struggling to progress your pull-ups it can be really helpful to understand the difference between the movements and why pull ups are objectively harder. With pull-ups you have to move for a bigger range of motion. This is more time under tension.
Throughout the day you do 4–7 sets of pull ups, at 50% of the max number of pull ups you can do consecutively. This means if you can do 4 pull ups then do multiple sets of 2 (If your max is 1 then do 1 rep). Rest for a minimum of 1 hour between sets. You do this 5–7 days a week.
You can do pull-ups everyday but that won't allow your muscles time to rest, heal, and grow.
If you've never done a single pullup, your goal is simple: get one clean rep. From there, Samuel says to work up to eight to 10 reps with good form. If you're already banging out sets of 10, add weight and build your way back up. And if you're a bigger dude, every extra rep is a legit accomplishment.
🐢 Slow Reps. Build strength and control. Slowing down forces your muscles to work harder, making your pull-ups stronger and cleaner. It's not about quantity, it's about building the strength foundation that lets you eventually do more reps with ease.
Estimates suggest: Men: Around 10-15% of men can do 10 strict pull-ups. Women: Less than 1% of women can do 10 strict pull-ups. These numbers vary based on factors like age, fitness level, and training experience.
A powerful mindset to carry is the Navy SEALs 40% Rule: When your mind says you're done, you're only actuallly about 40% done. Physical injuries aside, our bodies are often far stronger than we think - the mind usually quits first, acting as a protective barrier rather than reflecting true limits.
Completing 100 Push Ups a day can lead to increased muscle mass and upper body strength, specifically in the chest, shoulders, triceps, and core. It can also improve endurance and cardiovascular health.
David Goggins' 40% Rule suggests that when your mind tells you you're done, you're really only at about 40% of your true potential.
Goggins adopted a strict diet focused on whole foods—lean proteins, vegetables, and healthy fats—and eliminated processed sugars and carbs that had previously fueled his unhealthy lifestyle. This shift not only helped him lose weight but also improved his overall energy levels and mental clarity.