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Week 1
"Nothing is too high for a man to reach, but he must climb with care and confidence."
- H. C. Andersen
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Day 1
Rest 120 seconds between each set (longer if required) |
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|---|---|---|---|
| 3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
| Set 1 | 2 | 4 | 6 |
| Set 2 | 1 | 3 | 6 |
| Set 3 | 1 | 2 | 4 |
| Set 4 | 2 | 4 | 7 |
| Set 5 | 3 | 5 | 9 |
|
Day 2
Rest 90 seconds between each set (longer if required) |
|||
| 3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
| Set 1 | 2 | 4 | 7 |
| Set 2 | 2 | 3 | 6 |
| Set 3 | 1 | 3 | 6 |
| Set 4 | 2 | 4 | 8 |
| Set 5 | 3 | 5 | 9 |
|
Day 3
Rest 120 seconds between each set (longer if required) |
|||
| 3-5 pull-ups | 6-9 pull-ups | 10+ pull-ups | |
| Set 1 | 2 | 4 | 8 |
| Set 2 | 2 | 4 | 8 |
| Set 3 | 2 | 4 | 8 |
| Set 4 | 2 | 3 | 6 |
| Set 5 | max | max | max |
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If one were to follow column 1 all the way through, is it still realistic to expect 20 reps max by the end of the 6 weeks?
It would seem logical that those who have been in columns 2 or 3 should have a higher likelihood of doing 20 by the end of the program.
I just did column 3, week 1 day 1, and did every rep clean from dead hang with the prescribed 2 minute breaks, up until the 9th rep of the last set, when I had to kip my way up.
I call that last rep the, "I gotta pee and held it okay for hours until I got to the bathroom door - effect". Think that's just mental... My form probably sags on the last set and energy is getting wasted somehow.
I guess it's my laziness wondering if I can just do column 1 lol. I'm probably gonna just stick to column 3. My current max is 10 to 12 clean depending on how rested I am.
There aren't many people out there to share their secrets like this, I was looking for such an workout routine! I can finally start growing my muscles now, if I follow them and get myself some steroids nothing can stop me from getting the body I want!
Hi Guys
Just a quick one...
For the pull-ups, do you need to keep one grip throughout the 6-weeks, that is for example palms facing forward when you grip the pull up bar..
Or is it okay to mix it up, palms facing forward and some sets palms facing your body???
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Hands facing towards is biceps, hands facing away triceps.
Both grips also working lats and abs.
No reason you couldn't mix it up. I'm trying alternating days with one day off a week. See how it goes...
Different grips affect which muscles are doing more work in a particular range. I started with hands facing away, and when I hit a little or psychological plateau, I switched my grip to facing me (more ergonomic, stimulates the muscles differently), and i'm back af it.
not sure but im currently doining it palms away if you do it palms towars you it works the biceps more so depends on what your aiming to improve
Cool, thanks for the reply...
twise
An app for my droid would be huge!
Right now I'm forced to use Multi Reps which is ok - but seems to be on the easier side.
My max is 6 at the moment. But when I completed day 3 of week 1, I accomplished 4,4,4,3,4(max)
Should I redo this day or move onto next week?
I will probably be more to learn this. need more time for me.
edite, double.
Completed week one with max of 6.Good. :D
really enjoy with this
Francisco Camps
Does it work?
Just finished day one.The last set made me fail to do the last rep.No rpoblem.It seems good.
Found this article that helps to improve pullups
Initial test : 7
And week 1, day 3 : max :7
Completed with max of 5. Also completed same sets with dips, max 6.
I started on friday; I just chose to start with the day 3 workout. My max on the last set was 5.
I just started the program, and have a question about it.
I'm doing the 10+ column, 1st week, but i really can't finish properly the day 2 test.
The question:
Should i start over again at day 1 untill i properly execute the days 2 and 3,
or do i just move on to day 3 and after that start from the week 1 again?
Suggestions?
hello, i am going to start this program and i have one question: is there only 3 days of training at every week?
sorry i didnt read the instuctions :)))
Hi, sorry, same question, cannot find answer here. Is it just 3 days a week or every other day rest Sunday?
Thank you,
Gil
These instructions are NOT visible unless logged in.
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.
Actually, they are, but hard to find. Did not realize "Training program" was a link to the instructions. Its clear now! Starting today. Great site.
and by the way once i jump down from a pull up my elbows are all jacked up any idea what thats from?
Yeah, happened to me, its probably normal. You've got little supporting muscles/tendons/ligaments in your elbows, and pull-ups strain them (you ARE supporting your whole body weight through them). As long as theres no pain during the excercise, and the throbbing/pain goes away eventually, you should be ok. Also, you could try doing some pull ups with your feet on something, like a ladder. Will take some weight off your arms, until your accustomed to it (i got up to 25 or 30... can only do 3 "real" pull ups now lol). These kind of pull ups and push ups work out to you moving 60% of your weight, if you do bench press or lat pull down/assisted pull up.
lol guys its not that hard if u wanna do more go ahead but do them in sets (just do the set over again in a bit) if u feel to strained stop, thats the point of this program to make u better, so do as many columns as u can (if u want) just dont strain urself out thats what the day off is for.
lol guys its not that hard if u wanna do more go ahead but do them in sets (just do the set over again in a bit) if u feel to strained stop, thats the point of this program to make u better, so do as many columns as u can (if u want) just dont strain urself out thats what the day off is for.
what helped me was someones advice which was to get better at pull ups... do pull ups.
if u follow this and feel u can do more i say go for it. not long ago i could not complete 1 pull up and thought 20 was out of my reach. but now i max 20 in one set! so it is possible!! then you can look forward to higher goals.
It's called grease the groove. Way to blindly quote pavel (I think that's his name). Blindly increasing sets without considering rest just leads to over training, and somebody could develop catabolism (basically the muscles break down).
I allot 10 minutes of the day to do the pullup training but if I get bored I'll jump up on the pull up bar and churn out 6 or 7 pull-ups.
Is that ok? Or should I stick to this pull-up regimen for the week and don't do anything extra?
"Energy and persistence conquer all things."
-Benjamin Franklin
I suggest that when you do extra sets you do at most half of your maximum. For example if your maximum is 8 pull-ups you should do only 4 pull-ups when doing extra sets. That way you don't do too much extra work and don't get tired.
if you have completed the days required sets and you wana do more. do it. why half sets?? youve already done the days amount so not gettin tired is pointless! go till failure you dont see results unless you push yourself. stayin in your comfort zone only maintains your current level. it doesnt elevate you!
You can re-engage the muscles, just not to the point of creating new tears, since the old ones haven't healed yet. usually they talk about it in crossfit, going swimming, playing basketball, anything that gets thr heart rate up and the muscles moving, WITHOUT creating new tears in the fiber.
once youve done your pull ups, your muscles need a full day's rest, preferably 2 sleep cycles, so that your blood can carry what your muscles need to rebuild. If you push the muscles really hard again, to the point of tearing the muscle fibers or whatever (like you did in a good work out) midway through the recovery period, recovery starts all over again. If you feel like working out more the next day, it doesn't physically help you, but psychologically, you FEEL like you're doing more and working harder, you'll continue to stick with a regular program & you'll definately notice when you improve: "We should be working out every other day, but I'm such a stud I do pull ups 2 days in a row before taking a day off. Look at me, I'm up to X now!" ...but how long did it ACTUALLY take you to get there? Who can ACTUALLY hit 0-20, or 3-20, in 6 weeks, to go from messing with, say, 25 or 35 lb dumbbells to 100 lbs on each arm?
2-6 reps is strength building (lots of fast-twitch/Type IIb muscle fiber damage/repairing), 6-9 strenths/musclebuilding, 9-12 musclebuilding/endurance, and 12+ is endurance (Type IIa, fast twitch muscle that can use oxygen/ATP to continue strong, fast movements before becoming fatigued, like doing the 100 push ups). You have to build the necessary amount of fiber before other things, like you're ability to extract oxygen or regenerate ATP levels become a factor. You could have the most efficient use of oxygen and ATP in the world, be a world class triathlete, and not be able to do one pull up, because the necessary fibers aren't there in your arms. And they take time to build. If you're out of shape, overweight, etc. (like I was), it can take a good little while. Just follow the program as closely as you can, get your rest and proteins, if you hit a serious plateau change it up somehow or take a little 1 week break and come back at it again to push through it.
PS I'm not a trainer or a doctor, this is just my best explenation from what I've learned about muscles in school and on the internet. And on The Magical School Bus lol.
Can add my workouts results to have supervision of my progress?
Thanks for answer
Matjaž