what is a training set for pull ups
3 / Improve Your Grip. For pulling exercises such as pull-ups, rows, and deadlifts, grip strength tends to be the limiting factor. To strengthen your grip, try practicing variations of the farmer's walk. Grab a pair of heavy dumbbells and walk as far as you can. Fifty yards or so is a good length.
Use ladders before you perform weighted pull-ups. The back muscles are primarily composed of type 1 muscle fibers and are geared toward endurance. They keep your posture in check all day, after all. Training them for pure strength with low-rep, heavy loads isn't the best way to stimulate their growth.