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The training program
The training program consists of six weeks (eight weeks if you can't do at least 3 pull-ups in the initial test). Every week has three work-outs. You should rest for one day after each training day. For example you can decide to work out on Mondays, Wednesdays and Fridays.
If you fail to do enough pull-ups for the current work-out, step back one day. This doesn't mean anything. Six weeks is short time for a training program. Take your time and don't give up! You will be able to do 20 pull-ups sooner than you may think.
Ilka Helo was kind enough to provide the training program in PDF-format for easy printing. Download it from here, or from the sidebar menu.
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ok so what im gunna do is do this challenge with chinups (underhand (hands facing towards body), close-grip pullups) then im gunna do the 50 pullup challenge (http://7weekstofit.com/ (then click "free online program" (under 7 weeks to fifty pullups) then just scroll down))with actual pullups (overhand (hands facing away from body), wide-grip pullups) so yea...wish me luck!
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