I know that you’ve felt stuck and unable to improve your pull-up game after 5-10 pull-up workouts.

It is an inevitable result since bodyweight training requires knowledge of our body’s functions but all of us are rather uneducated of the proper physical training (.. and not bodybuilding)

As a calisthenics enthusiast who’s been there, I can tell you that the secret to breaking through might just be hiding in the descent. That’s the essence of eccentric pull ups!

But why are these negative reps causing such a positive buzz?

Did you know your muscles can handle about 1.75 times more weight eccentrically than concentrically? That’s right – you’re stronger going down than you are going up. 

It’s this little physiological quirk that makes eccentric training so darn effective. And when it comes to pull ups, it’s like finding a cheat code for your back and biceps gains.

Let’s decode it!

What Are Eccentric Pull Ups?

Eccentric pull ups, also known as negative pull ups, focus on the lowering phase of the pull up movement. 

Instead of struggling to pull yourself up, you start at the top position and slowly lower yourself down. Despite its seemingly simple nature, it is crucial to recognize the significant impact this technique can have on muscle development and strength gains.

The Science Behind Eccentric Contractions – muscles worked

Let’s get a bit of sciency for a moment. When you perform an eccentric contraction, your muscles are actually lengthening under tension. This type of muscle action has some unique benefits:

  1. Greater force production: Your muscles can handle more weight eccentrically than concentrically (lifting phase).
  2. Increased muscle damage: Don’t worry, this is good! More microscopic muscle damage leads to greater muscle growth during recovery.
  3. Neural adaptations: Eccentric training improves the efficiency of your nervous system, leading to better muscle recruitment.

In fact, a study published in the Journal of Strength and Conditioning Research found that eccentric training resulted in greater strength gains compared to traditional concentric training. 

This is why incorporating eccentric pull ups can be a game-changer for your upper body development.

Eccentric Pull Ups

Benefits of Eccentric Training for Pull Ups

Now that we understand the ‘why’ behind eccentric pull ups, let’s look at the specific benefits you can expect:

  1. Increased strength: By overloading the muscles during the lowering phase, you’ll build strength faster than with standard pull ups alone.
  2. Improved endurance: The time under tension during slow eccentrics builds muscular endurance.
  3. Better form: Focusing on the negative helps ingrain proper movement patterns, which translates to better overall pull up technique.
  4. Joint health: Eccentric movements can strengthen tendons and ligaments, potentially reducing injury risk.
  5. Breakthrough plateaus: If you’ve been stuck at a certain number of pull ups, eccentric training can help you push past that barrier.

As someone who’s used this technique to go from struggling with a single pull up to banging out sets of 15+, I can attest to its effectiveness. Remember, whether you’re a complete beginner or a seasoned athlete, eccentric pull ups have something to offer. 

They’re not just a stepping stone to full pull ups – they’re a valuable exercise in their own right that can continue to challenge you as you progress.

Proper Form and Technique

Mastering the proper form for eccentric pull ups is crucial for maximizing your gains and preventing injury. Let’s break it down step by step and address some common mistakes.

Step-by-Step Guide to Performing Eccentric Pull Ups

  1. Starting Position:
    • Use a sturdy pull up bar or rings.
    • Step onto a box or jump to reach the top position of a pull up.
    • Grip the bar slightly wider than shoulder-width, palms facing away from you.
    • Engage your core and squeeze your shoulder blades together.
  2. The Lowering Phase:
    • Take a deep breath and brace your core.
    • Begin lowering yourself slowly and controlled.
    • Aim for a 3-5 second descent (advanced athletes can go even slower).
    • Keep your body in a straight line – no swinging or kipping.
    • Focus on feeling the tension in your back muscles and biceps.
  3. Bottom Position:
    • Fully extend your arms at the bottom.
    • Maintain tension in your shoulders – don’t let them completely relax.
  4. Resetting:
    • Step back onto the box or jump to the starting position.
    • Take a brief pause to reset your form and breath.
    • Repeat for the desired number of reps.

Remember, the key is control. If you’re dropping too quickly, you’re missing out on the benefits of the eccentric contraction.

Common Mistakes and How to Avoid Them

  1. Descending Too Quickly:
    • Mistake: Dropping like a stone instead of controlling the descent.
    • Fix: Focus on slowing down. Count in your head or use a timer to ensure you’re hitting that 3-5 second mark.
  2. Using Momentum:
    • Mistake: Swinging or kipping to make the movement easier.
    • Fix: Keep your body rigid and in a straight line. Imagine you’re doing a standing plank.
  3. Neglecting Full Range of Motion:
    • Mistake: Not lowering all the way down to full arm extension.
    • Fix: Ensure you reach full extension at the bottom of each rep. If needed, use a mirror or video yourself to check your form.
  4. Improper Breathing:
    • Mistake: Holding your breath throughout the movement.
    • Fix: Inhale at the top, then exhale slowly as you lower yourself. This helps maintain core tension and control.
  5. Overtraining:
    • Mistake: Doing too many reps or sessions, leading to burnout or injury.
    • Fix: Start with 2-3 sets of 3-5 reps, 2-3 times a week. Gradually increase as you get stronger.

Pro Tip: If you’re new to eccentric pull ups, consider using resistance bands to assist you. Loop a band around the bar and place your foot in it for support. As you get stronger, use lighter bands until you can perform unassisted eccentrics.

Progressing with Eccentric Pull Ups

Now that you’ve got the form down, let’s talk about progression. Whether you’re just starting out or looking to push your limits, there’s always room for growth with eccentric pull ups.

Beginner to Intermediate Progression

  1. Assisted Eccentrics:
    • Start with a resistance band for support.
    • Gradually use lighter bands as you get stronger.
    • Aim for 3 sets of 5-8 reps, 2-3 times per week.
  2. Unassisted Eccentrics:
    • Remove the band and focus on bodyweight eccentrics.
    • Begin with 3-5 second lowering phases.
    • Perform 3 sets of 3-5 reps, 2-3 times per week.
  3. Increased Time Under Tension:
    • Extend your lowering phase to 5-8 seconds.
    • Maintain 3 sets, but reduce to 3-4 reps due to increased difficulty.
  4. Partial Concentric Pull Ups:
    • After lowering, try to pull yourself up a quarter of the way.
    • This bridges the gap between pure eccentrics and full pull ups.
  5. Negative-Positive Combo:
    • Perform an eccentric pull up, then immediately attempt a full pull up.
    • Even if you can’t complete the full pull up, this builds strength in both phases.

Remember, consistency is key. Track your progress and aim to increase either reps, sets, or time under tension each week.

Advanced Techniques and Variations

Once you’ve mastered the basics, try these advanced techniques to keep challenging yourself:

  1. Weighted Eccentrics:
    • Use a weight belt or hold a dumbbell between your feet.
    • Start with 5-10% of your bodyweight and increase gradually.
  2. One-Arm Eccentric Holds:
    • Start with both hands on the bar, then slowly release one arm.
    • Hold the one-arm position as long as possible during the descent.
  3. Tempo Variations:
    • Try different lowering speeds within the same set.
    • Example: 3 seconds for the first third, 5 seconds for the middle, 2 seconds for the final third.
  4. L-Sit Eccentrics:
    • Perform the eccentric pull up while holding your legs straight out in front of you.
    • This variation adds core engagement and increases overall difficulty.
  5. Towel Eccentrics:
    • Hang towels over the pull up bar and grip these instead.
    • This variation improves grip strength and forearm development.
  6. Plyometric Eccentrics:
    • Start with an explosive pull up, then perform a slow eccentric.
    • This combines power development with strength building.

Pro Tip: Don’t rush your progression. Master each level before moving to the next. It’s better to perform perfect reps at a lower level than sloppy reps at a higher one.

As you work through these progressions, you’ll notice improvements not just in your pull ups, but in overall upper body strength and muscle definition. 

Incorporating Eccentric Pull Ups into Your Workout Routine

Now that you’re familiar with the techniques and progressions, let’s discuss how to integrate eccentric pull ups effectively into your training regimen for maximum results.

Sample Workout Plans

  1. Beginner Plan:
    • Frequency: 2-3 times per week
    • Workout A:
      • 3 sets of 5 assisted eccentric pull ups
      • 3 sets of 8-10 inverted rows
      • 3 sets of 10-12 push-ups
    • Workout B:
      • 3 sets of 5 unassisted eccentric pull ups
      • 3 sets of 8-10 lat pulldowns
      • 3 sets of 10-12 dips (assisted if necessary)
  2. Intermediate Plan:
    • Frequency: 3-4 times per week
    • Workout A:
      • 4 sets of 5 eccentric pull ups (5-second lowering)
      • 3 sets of 6-8 chin-ups
      • 3 sets of 10 diamond push-ups
    • Workout B:
      • 3 sets of 3 weighted eccentric pull ups
      • 4 sets of 6-8 neutral grip pull ups
      • 3 sets of 8-10 pike push-ups
    • Workout C:
      • 3 sets of 5 L-sit eccentric pull ups
      • 3 sets of 8-10 commando pull ups
      • 3 sets of 10-12 dips
  3. Advanced Plan:
    • Frequency: 4-5 times per week
    • Workout A:
      • 5 sets of 3 weighted eccentric pull ups (8-second lowering)
      • 4 sets of 5-7 muscle ups
      • 3 sets of 8-10 handstand push-ups
    • Workout B:
      • 4 sets of 5 one-arm eccentric holds
      • 3 sets of 8-10 wide grip pull ups
      • 3 sets of 10-12 ring dips
    • Workout C:
      • 3 sets of 5 plyometric eccentric pull ups
      • 4 sets of 6-8 L-sit pull ups
      • 3 sets of 10 pseudo planche push-ups

Remember to warm up properly before each workout and to listen to your body. If you need an extra day of rest, take it.

Recovery and Rest: Balancing Intensity with Rest

Eccentric training, while highly effective, can be particularly taxing on your muscles and nervous system. Here are some key points to keep in mind:

  1. Adequate Rest:
    • Allow 48-72 hours between sessions targeting the same muscle groups.
    • Consider alternating upper body and lower body days to maintain training frequency while allowing for recovery.
  2. Sleep:
    • Aim for 7-9 hours of quality sleep per night.
    • Sleep is crucial for muscle recovery and overall performance.
  3. Active Recovery:
    • On rest days, engage in light activities like walking, yoga, or mobility work.
    • This promotes blood flow and aids in recovery without overtaxing your muscles.
  4. Proper Nutrition:
    • Ensure you’re consuming enough protein (1.6-2.2g per kg of body weight) to support muscle recovery and growth.
    • Don’t neglect carbohydrates, which are essential for replenishing energy stores.
  5. Hydration:
    • Stay well-hydrated before, during, and after workouts.
    • Proper hydration aids in nutrient transport and waste removal from muscles.
  6. Deload Weeks:
    • Every 4-6 weeks, incorporate a deload week where you reduce volume and intensity.
    • This allows for supercompensation and helps prevent burnout and injury.
  7. Listen to Your Body:
    • If you’re feeling excessively fatigued or notice a decrease in performance, it may be time to take an extra rest day or reduce training intensity.

Remember, progress in strength training is not linear. There will be ups and downs, but consistency and proper recovery will lead to long-term gains.

Conclusion: Elevate Your Pull Up Game with Eccentric Training

There you have it, folks – the ultimate guide to mastering eccentric pull ups. We’ve journeyed from the basics to advanced techniques, and now it’s time for you to take the reins and put this knowledge into action.

Eccentric pull ups are a powerful tool in your calisthenics arsenal and can be your secret weapon to advance your pull up efforts. You should always remember each time you lower yourself with control, you’re building strength, enhancing muscle recruitment, and inching closer to your goals.

The world of bodyweight training, it’s not about competing with others – it’s about becoming a stronger version of yourself. And with eccentric pull ups in your routine, you’re well on your way to unlocking new levels of upper body strength.

Panos Bampalis