This week, getting better at pull-ups is the subject of many people's concern. As with the Pushup-Push Workout (linked below), this idea makes little sense physiologically, but it works. You never want to have an extended period of repeating the same exercises day after day, but you can do this workout for ten days, rest for three or four days of no pull-ups – then test on day 14 or 15. There you will find your increase to be as high as 50-100% from your previous max pull-ups. This workout works best on folks who can do 3-10 pull-ups. Many raised their pull-ups to 10-20 in two weeks.
Here is what you need to try for a two-week period:
Do your regular workout program, but for 10 straight days do an additional 25-75 pull-ups
If you can do less than 5 pull-ups – do 25 pull-ups for your daily plan below:
If you can do more than 5 pull-ups – do 50 pull-ups for your daily plan below:
If you can do more than 10 pullups – do 75 pullups for your daily plan below:
ODD DAYS: Supersets OR pyramids:
10 supersets:
repeat 10 times
pullups - maxpushups - 20dips - 5-10abs of choice - 30
pyramids: - see PT Pyramid article abovepullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 - rest withpushups - 2,4,6,8,10,12,14....2abs of choice 5,10,15,20,25,30,35....5alternating with NO rest from one exercise to the nextEVEN DAYS:25- 50-75 pull-ups anyway you can throughout the day or in a single workout. Do small repetition sets until you reach 25- 50 pull-ups. Rotate for the next ten days from odd day workout options and even day pull-up supplement, then take three-four days off from doing ANY pull-ups. Test on day 14-15 and let me know your results.
Good luck with the Pullup-Push Workout. Push yourself and you can quickly perform better on your pull-up test. You can fit this type of program into your present workout plan by just adding 25-50 pullups on your rest days so you do a ten-day routine of pull-ups.
Wednesday, November 12, 2008
Wednesday, September 17, 2008
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