20 pull up progression...
J72FIT
Posts: 6,019 Member
What do you guys think, worth it?
I can currently do 10 with super strict form so I would shoot for the 50 rep workout and then move on...
http://www.bodybuilding.com/fun/al-kavadlo-20-pull-up-challenge.html
I can currently do 10 with super strict form so I would shoot for the 50 rep workout and then move on...
http://www.bodybuilding.com/fun/al-kavadlo-20-pull-up-challenge.html
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Replies
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I would die of joy and bliss if I could do 20 strict pullups! I say go for it4
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Do it!1
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I met my goal of ONE pull-up in March. Now I'm trying to get to five. Looks like I am on the right track, reading his article.1
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Go for it. I like Al's insights and instructions.1
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My max is 3 right now would love to do 10 great challenge!!1
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Ok so day 1 is in the books. Did 50 strict pull-ups in 20:06.25. Once I shave 5 minutes off that time and am able to do it in 15 minutes I move on to the next progression.0
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Ok so day 1 is in the books. Did 50 strict pull-ups in 20:06.25. Once I shave 5 minutes off that time and am able to do it in 15 minutes I move on to the next progression.
That is awesome.
I've been stuck at 7 for many MANY months. I tried adding weighted pullups, but plateaued on that as well. Have to admit its fallen off my priority exercises list due to sheer frustration, but now I'm inspired to try again!0 -
Gonna keep this thread going to monitor my progress and keep myself accountable. Felt really good, looking forward to hitting 20 and beyond. Maybe finally do some weighted pull-ups...
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I can do around 40 in 5 minutes using semi-strict form, but I haven't really progressed in over a year. I may have to give this program a try.0
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Another good template for pull up training is "ladder" training. Its a good way to increase volume in a short time. Reps 1, 2, 3, 4, 5, 5, 4 ,3 , 2 , 1. Is 30 pull ups but with taking short pauses between each set you're going to get thru them relatively quickly.0
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Love that! Been doing that for the past few years. I'd superset with pike press in between. Great workout...Another good template for pull up training is "ladder" training. Its a good way to increase volume in a short time. Reps 1, 2, 3, 4, 5, 5, 4 ,3 , 2 , 1. Is 30 pull ups but with taking short pauses between each set you're going to get thru them relatively quickly.
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I think I'm going to make this another goal of mine. I don't have a ton of ultra-specific goals, so this is a good one. Especially because pull ups equate to good, practical strength and not being able to do them makes me feel like a super fatty.0
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I like this thread. I love pull-ups so much. I may give it a whirl.0
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Another good program is Recon Ron, but it starts at the ability to do 10-12 strict.
The Armstrong Pullup Program works too. Both are easy google hits.
I'm trying to hit 23 consistently now.1 -
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What constitutes a strict Pullup? I'm usually weighted so no idea how many I can do. That's step one I guess.1
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What constitutes a strict Pullup? I'm usually weighted so no idea how many I can do. That's step one I guess.
Come to a dead hang, arms fully extended. Pull up with no kipping motion of hips or legs, knees should not rise above hips. Achieve Chin over bar, return to dead hang, arms fully extended. repeat.
Arms fully extended is where most "cheating" happens during strict pullups.
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Got ya. Yea, I don't go to a dead hang. Honestly don't see the point, lol. But I'm gonna try on Friday.0
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One method that I have been using for female clients who want to be able to rep out pull ups or chin ups is to basically combine a greasing the groove type of approach with standard periodiziation models.
Essentially I'll have them pull at high frequency (3-4 days per week) and low intensity (start at about 50% of max) and then build volume over weeks followed by an increase in intensity, repeat.
I'm not at all going to suggest my method is awesome or anything, but for what it's worth it seems to be working pretty well. Prior to this I'll use frequent eccentric training following the same general method in addition to concentric vertical pulling to build the ability to do chin-ups to begin with.
Once a client can do 2 per set from a dead hang I'll start training singles frequently using the below general method. I'll also scale this to higher frequency depending on the willingness/desire of the client up to about 4-5 days per week (higher frequency would mean the addition of more "easy" days -- I still find this helpful to allow me to distribute volume over more days and also for skill acquisition purposes)
Lets suppose you can do 4 chin ups, something like this:
Day 1
Week 1 4x2
Week 2 5x2
Week 3 6x2
Week 4 3x3 (relative intensity increase, volume decrease)
Week 5 4x3
Week 6 5x3
Week 7 6x3
Week 8 2x4 (relative intensity increase, volume decrease)
Day 2 (reduced volume)
Week 1 4x1
Week 2 5x1
Week 3 6x1
Week 4 3x2
Week 5 4x2
Week 6 5x2
Week 7 6x2
Week 8 2x2
Day 3
Week 1 5x2
Week 2 6x2
Week 3 7x2
Week 4 3x3
Week 5 5x3
Week 6 6x3
Week 7 7x3
Week 8 3x4
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^ You'll notice that volume is build by adding sets but keeping each individual set at a low relative intensity (reps per set remain low enough that fatigue doesn't interfere with the addition of more sets).0
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One method that I have been using for female clients who want to be able to rep out pull ups or chin ups is to basically combine a greasing the groove type of approach with standard periodiziation models.
Essentially I'll have them pull at high frequency (3-4 days per week) and low intensity (start at about 50% of max) and then build volume over weeks followed by an increase in intensity, repeat.
I'm not at all going to suggest my method is awesome or anything, but for what it's worth it seems to be working pretty well. Prior to this I'll use frequent eccentric training following the same general method in addition to concentric vertical pulling to build the ability to do chin-ups to begin with.
Once a client can do 2 per set from a dead hang I'll start training singles frequently using the below general method. I'll also scale this to higher frequency depending on the willingness/desire of the client up to about 4-5 days per week (higher frequency would mean the addition of more "easy" days -- I still find this helpful to allow me to distribute volume over more days and also for skill acquisition purposes)
Lets suppose you can do 4 chin ups, something like this:
Day 1
Week 1 4x2
Week 2 5x2
Week 3 6x2
Week 4 3x3 (relative intensity increase, volume decrease)
Week 5 4x3
Week 6 5x3
Week 7 6x3
Week 8 2x4 (relative intensity increase, volume decrease)
Day 2 (reduced volume)
Week 1 4x1
Week 2 5x1
Week 3 6x1
Week 4 3x2
Week 5 4x2
Week 6 5x2
Week 7 6x2
Week 8 2x2
Day 3
Week 1 5x2
Week 2 6x2
Week 3 7x2
Week 4 3x3
Week 5 5x3
Week 6 6x3
Week 7 7x3
Week 8 3x4
The rep and set progression looks a lot like the gymnastic strength training system I dabbled in before I injured my knee. Was very cool, looking forward to getting back to it...0 -
I'm in! Currently can do 8 strict...
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Thank you for sharing! I like this guy's method. Currently I am at 18 strict with the last two hanging rest for about 10 seconds and the last one is almost failure. Three times a weeks is my target to do at least one set to failure and one day as many sets possible throughout the day or in a limited time period. 20 nonstop is the first goal, second goal is 100 in 10 minutes.0
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Ok so day 1 is in the books. Did 50 strict pull-ups in 20:06.25. Once I shave 5 minutes off that time and am able to do it in 15 minutes I move on to the next progression.
Day 1. 50 strict pull ups in 20:06.15. Reps were, 8+7+6+6+6+6+6+5.
Day 2. 50 strict pull ups in 14:21.26. Reps were, 10+8+6+6+6+6+6+2
*I'm chalking up the jump in time to a couple factors. First time I used my phone to time it and fumbled to turn it off when I was done. Second time I used a gym boss and was far faster to use. Also, the first time I had to run back into the locker room to get my gloves. Once I can do 13 for the first set I will move on to the next stage.0 -
Got ya. Yea, I don't go to a dead hang. Honestly don't see the point, lol. But I'm gonna try on Friday.
I can't remember when the last time I did flat complete 100% dead hang pull ups. I mean- mine are pretty "cheat free" but they certainly aren't full dead stop.
As far as- the hollow-hold- I'd argue that has nothing to do with cheating or not- you can still hollow hold pull w/o full lock out and full stop at the bottom.0 -
Did 13 strict on Friday. Not a fan. Lol.0
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HA. I think I did 17 the last time I tried to do pull ups- and they certainly were not strict. Repping pull ups makes me tired and feel like I fail at lifting. I like doing sets more.1
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