To improve at pull-ups, the community favors frequent practice at submaximal capacity (a method known as 'greasing the groove') combined with targeted work on eccentric repetitions (the lowering phase).

noli's read

The community largely agrees on the effectiveness of high frequency rather than total exhaustion in every session. This approach resonates with principles of sports science, particularly the concept of 'specificity' and motor learning, where regular repetition of a complex movement improves neural efficiency (Zatsiorsky & Kraemer, Principes de pratique de force). The use of eccentric repetitions (controlling the descent) is a technique recognized in systematic reviews (Roig et al., 2009) for promoting strength and hypertrophy gains, as it allows for loads higher than concentric lifting capacity. However, the claim that pull-up machines have little transfer is nuanced: while motor learning specific to the bar is crucial, the machines remain valid tools for initial strengthening according to observational evidence in the gym. The idea of varying volume and progression is scientifically robust, although the risk of joint fatigue during daily practice must be monitored. The community strongly converges around these empirical methods.

the sources

1. 1r/bodyweightfitness