How to do 20 Pull-Ups in a row : Based on My Experience

Pull-ups are one of the most effective exercises for developing the entire back, biceps, forearms, and even the core. Because of this, pull-ups have become a great benchmark exercise for testing upper body strength. It is quite common for military and police entrance tests to include pull-ups as part of their physical assessments

However, compared to push-ups, pull-ups are relatively more challenging, and many people struggle to increase their reps. In most military and police pull-up tests, achieving around 20 reps is considered a very good score. But for those who can currently do fewer than 10 reps, reaching 20 may seem like a daunting task.

In this post, I want to share my journey of increasing my pull-up reps to over 20, as I once struggled with this myself.

A photo taken during my military service.

My Story

Like many other men, I started taking fitness seriously through bodyweight exercises. My first workout, as expected, was push-ups. Since my push-up progress was relatively fast, I naturally became interested in pull-ups and started practicing them more.

After training on my own, I joined the military, when I could perform about 12 to 13 pull-ups. At the time, I thought this was a pretty good number for an average soldier, and I was somewhat proud of my ability. However, after being assigned to an army reconnaissance battalion—where many soldiers had athletic backgrounds—I quickly realized that my 13 pull-ups were far from impressive.

My company commander used to joke,

“A real man should be able to do at least 15 pull-ups! You need to hit 20 to be considered good.” 

This sparked a strong sense of competitiveness in me, and I decided to train hard to improve my pull-up performance.

You Might Be Training Too Simply

Most people train by performing a maximum-effort set for their first set, followed by additional sets where the reps gradually decrease until they are exhausted.

This method is not wrong; in fact, it is a great training approach, and I still use it occasionally. With this method alone, I was able to reach 13 pull-ups without much difficulty. 

However, sticking to just one training method can slow down progress toward your goal. Sometimes, you need to approach training from different angles.

Is Your Grip Strength Strong Enough?

People who cannot do a single pull-up often ask themselves this question. However, once they reach 7-8 reps, they tend to assume their grip strength is sufficient and that their inability to perform more reps is solely due to a lack of back and arm strength.

This is only partially true. While building back and arm strength is essential, you must understand that simply hanging onto the bar is already a challenging task for your body.

For someone aiming for 20 pull-ups, hanging on the bar is like a baby learning to walk—it’s the most fundamental step. Just as it would be unrealistic to expect a baby who struggles to stand to suddenly start running, someone who struggles to hang on the bar for a prolonged period is unlikely to reach 20 pull-ups.

In my experience, to achieve 20 pull-ups, you should be able to hang from the bar for at least 1 minute and 30 seconds (the longer, the better).

From my personal experience, completing 22-25 pull-ups takes just under a minute. I start with about 18 quick reps and then slow down, resting while hanging to complete the remaining reps. However, to do this, I need to be able to hang comfortably for over a minute. This is because performing pull-ups places greater strain on the forearms due to body movement, making the same duration feel significantly harder.

Grip Strength Training I Recommend:

Dead hang for 1 minute and 30 seconds

Perform other back exercises with heavy weights (without straps)

Weighted dead hangs

In my personal experience, weighted dead hangs were the most effective. I recommend hanging from the bar with 10-20kg of added weight for as long as possible. Occasionally, try relatively heavy holds (around 40kg) for shorter durations if possible.

Increase Your Training Volume

One issue with the “maximum reps first” training method is that overall training volume tends to decrease. If you push yourself to failure in the first set, your subsequent sets and reps decline rapidly. While this can be overcome with mental toughness and training, sometimes, training at a high volume without reaching failure can be more beneficial.

The method I used was this: If I could do 13 pull-ups, I would perform sets of 5 reps, rest for 30-40 seconds, and repeat. If one set consisted of multiple rounds of 5 reps, my goal was to complete as many of these sets as possible while maintaining short rest periods. This naturally increased my total training volume, and as my body adapted to higher volumes, my max reps also improved.

Weighted Pull-Ups: The Best Method

While the previous two training methods are effective, I confidently say that weighted pull-ups are the ultimate way to increase your max reps.

In weight training, one of the most critical principles is progressive overload—gradually increasing resistance to stimulate muscle growth and strength gains. Whether your goal is to build muscle or enhance performance, progressive overload is essential for continued progress.

A simple way to apply progressive overload is by increasing repetitions. If you did 10 reps yesterday, aim for more than 10 next time. Even if you perform the same 10 reps, they should feel easier than before.

However, increasing reps alone has its limits. Once the body adapts to a certain level of stress, it tends to maintain that level rather than improve further. In my experience, many people hit a plateau at around 13-15 reps due to this adaptation.

Weighted pull-ups are like a person progressing from bench pressing 60kg to 80kg. By increasing the intensity of your training, your body is forced to develop stronger muscles and neuromuscular coordination. This increased strength and muscle mass make bodyweight pull-ups feel much easier in comparison.

How to Train with Weighted Pull-Ups:

Start with 5 sets of 5 reps using a moderate weight (10-20% of body weight).

Gradually increase the weight while maintaining good form.

Once you can perform weighted pull-ups comfortably, test your bodyweight pull-ups again—you’ll likely see a big improvement.

Conclusion

If you want to reach 20 pull-ups, don’t just rely on one training method. Increase your grip strength, boost your training volume, and incorporate weighted pull-ups to maximize progress. By following these methods consistently, you’ll not only achieve 20 reps but also build a strong and well-developed upper body.

Train smart, stay consistent, and keep pushing yourself. You’ll be amazed at what your body is capable of!