To progress toward multiple pull-up repetitions when stuck at just one, the most effective method is to accumulate total training volume (by multiplying sets of single repetitions or adding variations like eccentric pull-ups) rather than aiming for systematic muscle failure in every session.

noli's read

The consensus among practitioners is strong: they agree that cumulative volume is the primary driver of progress. Sports science confirms this view: total volume (number of repetitions multiplied by load/intensity) is a key factor in muscular adaptation (meta-analysis by Schoenfeld et al., Journal of Sports Sciences). The use of eccentric repetitions (the controlled lowering phase) is a validated strategy for building strength and promoting tissue adaptation before being able to perform a complete pull-up (observational study on progressive strengthening). The idea of not systematically reaching total failure aligns with literature principles on fatigue management, suggesting that a margin of progress (repetitions in reserve) allows for a higher training frequency, which is crucial for complex movements. However, the claim that there are 'no hypertrophy gains' with low volumes is an exaggeration, as any stimulus greater than current capacity can generate adaptations, though they are primarily neural at the start. The community converges toward a pragmatic approach: accumulating quality repetitions is more beneficial than exhausting oneself prematurely.

the sources

1. 1r/bodyweightfitness