Built by the Bar: Why Pull-Ups Are Still the Backbone of My Training

Sep 6

Why Pull-Ups Built My Back—and Still Run My Program

I’ve been doing pull-ups since I was six. No joke.

My dad had my brother and me train with him when he lifted. While most kids were playing tag, we were hanging from a bar, learning what it meant to move our own body. That early foundation turned into a lifelong standard. One I’ve stuck with for over four decades.

Now at 47, I still do a minimum of 150 pull-ups every week. Wide grip, close grip, chin-ups, medium grip—you name it. I throw on a weighted vest once or twice a week to keep the intensity real.

This isn’t nostalgia. This isn’t a gimmick. Pull-ups are still the best back-building movement in the game—and here’s why I built my body around them.

1. They Train Your Whole Back—Not Just One Part

Pull-ups recruit every major back muscle at once:

Lats for width
Rhomboids and traps for density
Rear delts for balance
Core and grip for control

You’re not isolating. You’re integrating. That’s why your whole upper body develops—not just your back.

2. Changing Grips Builds a Smarter, Stronger Back

Too many people get stuck doing the same pull-up over and over. That’s fine… if you want one-dimensional results.

I rotate grips constantly:

Wide grip for lat stretch and power
Medium grip for balance
Close grip and chin-ups to tap into the biceps and lower lats

Each variation hits the back differently. That’s how you build layers of strength and definition—not just size.

3. Weighted Pull-Ups Force Growth

Adding weight isn’t about ego—it’s about progress.

Once bodyweight pull-ups become manageable, it’s time to up the challenge. Throw on a vest or hold a dumbbell and suddenly, your back has no choice but to get stronger and grow.

I add weight once or twice a week. It keeps me sharp, strong, and still improving.

4. Volume Builds Muscle That Lasts

150 pull-ups a week? That’s not random.

High, consistent volume:

Builds endurance
Creates muscle density
Reinforces your baseline strength

This isn’t about looking good under gym lighting. It’s about staying strong for life.

5. Pull-Ups Keep You Honest

There’s no cheating a pull-up.
No stack to adjust.
No cables to assist.

You either pull yourself up—or you don’t.

That’s why they’re part of my program for life. Pull-ups keep you accountable. They expose weakness. And over time, they forge strength that doesn’t quit.

This Is What Works

People ask me what I do for my back.

This is it.

Pull-ups, done consistently and with intent, are the backbone of my training. They’ve carried me from age 6 to 47 and still get results. No shortcuts. No hype.

If you’re serious about strength—and building a back that actually performs—master the pull-up. Then build on it. Week after week, year after year.

Because when you can move your own body with power and control, you don’t just train—you lead.

Andrew Ryan