For example, if your maximum is three pull-ups, do just one or two reps four to five times a day. This low-to-moderate intensity, high-frequency approach leads to rapid strength gains and skill improvement.
Progressive Overload with Caution
While progressive overload is a proven method for strength gains, it should be applied carefully when using the high-frequency method:
- Start with a low number of reps (even just one) and maintain this for a week.
- Evaluate your progress weekly and increase reps or resistance gradually.
- Avoid the temptation to do more, even if it feels easy initially.