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@dawn16 The programming I did had me do three sets of 1 rep at 50% of my maximum negative from my initial (this was 8seconds so my working time was 4s) with 1min rest between sets, every day at the start of my workout. then the next week it might have been 4 sets at 4s then the next week I did a...

@dawn16 You should focus more on full body weight negatives as close to ‘real’ pull up form as possible. A big factor in successful pull-ups is core stability that you just won’t get from the method above. I went from a maximum 8-second negative to my first strict pull up in a matter of weeks...