PULL25 FIELD GUIDE
How to Progress on an Assisted Pull-up Machine
Know when to reduce assistance, when to repeat a setting, and what to do when progress stalls.
Progress by doing controlled repetitions with gradually less help. Keep your machine, target repetitions, and technique consistent so that a lower assistance setting represents a meaningful increase in difficulty.
Start with a repeatable workout
Write down your assistance setting, target sets and reps, and the reps you actually complete. Also note whether you changed machines or shortened your rest. Without that context, a lower number on the stack can hide a change in technique.
A 5×5 workout means five sets of five repetitions. It is one simple way to organize practice, not the only effective resistance-training format. Choose a workload that you can repeat and recover from.
When should you reduce assistance?
Reduce help when you can complete your target with controlled movement. A smaller increment usually makes the transition easier to manage than a large jump. If a new setting changes your movement into swinging or partial repetitions, increase assistance and reassess.
In Pull25, meeting the workout target in assisted mode reduces the next assistance setting by the selected machine increment, down to zero. Machine increments can be set to 5 or 10 lb. This is the app’s progression rule, not a guarantee that your body will be ready for the next setting every time. Adjust the load when needed.
| Example workout at 70 lb assistance | Next step in a 5 lb progression |
|---|---|
| Complete the target | Next setting: 65 lb assistance |
| Miss the target once or twice | Repeat 70 lb assistance |
| Miss three consecutive targets | Add one increment of help, capped at the original starting assistance |
What to do after missed repetitions
Record what happened rather than rounding a near miss up to a completed set. A workout of 5, 5, 5, 4, 3 is 22 repetitions, not a completed 5×5. Rest and recovery may explain a single difficult session.
Pull25 normally holds the assistance after one or two missed targets. After three consecutive misses, it adds one machine increment of help, up to your original starting assistance, and resets that miss counter. If your original setting was too hard, you may need to increase assistance manually beyond that cap.
Do not train through sharp or worsening pain. Stop the movement and seek appropriate advice. A progression algorithm cannot assess an injury, your recovery, or whether a machine suits you.
Give later sets a fair chance
The app starts with a 90-second rest timer, which you can change in Settings. That default is a convenience, not a requirement. If breathing or pulling strength has not recovered, take more time instead of rushing into another set.
Leave recovery time between demanding pulling sessions and account for other training. If performance keeps declining, review sleep, total training load, and the starting assistance before pursuing another increase in difficulty.
Troubleshoot a stalled progression
Before changing the plan, compare your last several sessions on the same machine. Look at actual completed reps and rest time, not only the assistance number. A single difficult day is different from repeated decline.
Use the checks below one at a time. If a load adjustment helps you restore controlled repetitions, record the change. If performance remains poor despite sensible adjustments, a qualified trainer can help assess technique and overall programming.
| What you notice | What to check | A practical adjustment |
|---|---|---|
| First set is already unmanageable | Starting assistance and movement control | Add assistance and reassess the starting setting |
| Early sets work; later sets fall short | Rest and session volume | Rest longer; use a manageable number of sets |
| A new machine feels much harder | Equipment model, units, and setup | Establish a new baseline on that machine |
| Less assistance but shortened repetitions | Comparable range and technique | Restore a load that allows controlled movement |
| Several difficult sessions in a row | Recovery and total pulling workload | Review workload before adding another hard session |
Less assistance is progress, but it is not a deadline
Moving from 80 to 60 lb assistance on the same machine with comparable reps is a useful improvement. It does not tell you the exact date of your first unassisted pull-up. The final transition also involves grip, body control, and familiarity with a free-hanging bar.
Pull25’s projected milestones are estimates based on settings and training history. Repeat sessions and recovery can move them. Use your recorded workouts to judge progress, and read the first-pull-up guide when you are ready to practice without the platform.
Sources and approach
General training information is informed by the references below. App behavior is checked against Pull25’s implementation. These guides have not been independently reviewed by a coach or clinician. Editorial approach.
- ACSM: 2026 resistance training guidelinesGeneral principles of consistency and individualization; not validation of Pull25’s specific algorithm.
- NASM: Pull-up exercise referenceMovement technique and assisted variations.
Exercise should be adapted to your ability and recovery. Stop if a movement causes sharp or worsening pain.