Are you tired of sucking at pull – ups?
Been stuck at the same number for way too long?
Here is a simple – but POWERFUL – plan to help you get more pull ups in just 30 days:
1 – On day one, do one all-out set with perfect form, and see how many pull ups you can do.
It’s very important to do this and establish a baseline number for yourself, so we can test at the end and see how you’ve improved.
2 – For 30 days, “practice” your pull ups frequently (3-5 times per week, do a couple sets of chin ups or pull ups).
You can do these any time – at the beginning of your current workout routine, between sets of other exercises, at the end … if you have a pull up bar set up at your house, you can even just hop up and crank em out at any point during the day.
3 – Do NOT go to failure! Always leave a rep or two “in the tank”.
This is important. A lot of folks, in an effort to do more pull ups, get to the point where they are going to failure at EVERY session and are always trying to beat their personal best. DO NOT do this. We are training the nervous system with this method, and part of the idea is to train your body NOT to fail and to do reps with perfect form. IF you go to failure, this method will not work.
4- Mix it up from day to day.
Some days do standard pull ups. Some days use band assistance / a slight jump assist w your feet on a box / etc and go to higher reps. If you are strong enough, some days do weighted pull ups and work in a lower rep range. Mix up your grip – pull up, chin up, parallel grip, etc.
A good idea would be to keep a log of exactly what you did on each day, so that you can make sure to switch it up each time you do your pull ups and keep things balanced out.
5- At day 27 or 28, REST and STOP doing pull ups completely for two or three days.
6- Re-test at day 30 and see how many more pull ups you can do in one all-out set!
So there you have a simple plan to do more pull ups in 30 days. It’s simple, it’s straight-forward, but it WORKS.
Train hard, and talk soon –
– Forest Vance, MS, RKC II, PCC
PS – The pull up exercise is a staple of body weight strength training. And that’s why pull up training is a huge part of Body Weight Strong.
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