Are you among those who want to do more pull-ups? Then do them more often. Doing them once a week for the same count of sets and reps isn’t going to pay off good. This blog topic by CRB Tech Reviews will be your guide.
If you can’t do more than a couple of reps right now, then this plan probably isn’t for you yet. But if you could do a few and are ready to get serious about the bar, gear up to learn from the guy who was the very best.
The Armstrong Program
This is a specialized pull-up program. It’s a 5-day-a-week program, and you must stick with it for 5/6 weeks. You can pick whatever 5 days a week you like, but make sure they’re routine. Next, take two days off and repeat.
Armstrong performed this program Monday to Friday, and then weekends off. But he didn’t only do pull-ups. Each morning, he would perform 3 sets of max normal-style push-ups. This was to maintain a balance for his pushing muscles.
This program focuses on your pulling muscles. Each set has a rest period of about 5-10 minutes.
Other than that, it’s a whole lot of pull-ups. But to be clear, these pull-ups are done only with perfect form. That means you should go through the complete range of motion, with momentum generated from swinging or kicking, and don’t thrust your chin over the bar. Keep everything nice and controlled, and when you can’t do another rep perfectly, stop the set right there.
Here’s how your days will be divided:
Day 1: Max Reps
Note: Rest 90 sec. between sets
5 sets, Max reps
Day 2: Ladder Reps
1 rep, then 2 reps, then 3 reps. Rest 10 seconds between each of these mini-sets. Continue until you are not able to complete the required set. Then, rest 10 seconds and do 1 set of max reps
Day 3: Training Sets
9 sets, alternating each set
Pick a number of repetitions that will allow you to reach 9 sets with 60 seconds of rest between each set. For instance, suppose you picked 9 sets of 6 reps. If you can’t reach 9 sets, that says the number you picked was hard. If you get through all 9 sets, that means the number you picked was very easy. You need to do some experiments.
This is a repeat of Day 3, but instead of stopping at 9, do as many training sets as you can. Consider it a test to see if you must increase your reps per training set. If yesterday was quite easy, add 1 rep to each set. If you make it through all 9 sets, then the next week, add another rep and use the new number to reach your 9 sets.
Day 5: Hard Day
You will repeat the most difficult day of the week, or do weighted pull-ups. The routine on this day should change regularly to keep your body guessing.
It’s Not Just for Pull-Ups
You can use this fundamental framework to boost your numbers on any bodyweight movement you do for reps. Some days will take a bit of tweaking. For instance, on the training-set days, you would do standard-width muscle-ups, then close-grip muscle-ups, then a slightly wide grip.
Give this program a serious run, and you will see your numbers increase.
We conclude now.
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