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11/05/2016

Another way to do more Pull ups


You have stuck with your current Max rep of Pull up for a long time.

If you have free time through day, I recommend you to try GTG training method. But if you have work to do, can only use 15-20 minutes a day to train, this routine is the best for you.

I am talking about a special Russian pull ups program, also created by Pavel - a former Soviet Special Forces physical training instructor, you can find more information about him at his website www.PowerbyPavel.com.

You do 5 sets of pull up a day. It took only 15 -20 minutes. I used this routine on 3 months of my 2015 summer and it helped me to add 15 reps to my Max rep pull up from 20 to 35.

Before going to the detail, see my previous article to know how to do a proper Pull up.
If you can do one full pull up, see the Pull up progression.

Routine Templates

If you can do a 5 - 7 full up in a row.

Day 1        5, 4, 3, 2, 1
Day 2        5, 4, 3, 2, 2
Day 3        5, 4, 3, 3, 2
Day 4        5, 4, 4, 3, 2
Day 5        5, 5, 4, 3, 2
Day 6   Off
Day 7        6, 5, 4, 3, 2
Day 8        6, 5, 4, 3, 3
Day 9        6, 5, 4, 4, 3
Day 10      6, 5, 5, 4, 3
Day 11      6, 6, 5, 4, 3
Day 12  Off
Day 13      7, 6, 5, 4, 3
Day 14      7, 6, 5, 4, 4
Day 15      7, 6, 5, 5, 4
Day 16      7, 6, 6, 5, 4
Day 17      7, 7, 6, 5, 4
Day 18  Off
Day 19       8, 7, 6, 5, 4
Day 20       8, 7, 6, 5, 5
Day 21       8, 7, 6, 6, 5
Day 22       8, 7, 7, 6, 5
Day 23       8, 8, 7, 6, 5
Day 24  OffDay 25      9, 8, 7, 6, 5
Day 26      9, 8, 7, 6, 6
Day 27      9, 8, 7, 7, 6
Day 28      9, 8, 8, 7, 6
Day 29      9, 9, 8, 7, 6
Day 30  Off

You start with an all-out set and then cut a rep in each consecutive set for a total of five sets.
The next day add a rep to the last set. Then a rep to the set before that, etc. The system is
intended to be used for four weeks. In the end of the month take two or three days off and
then test yourself. It is not unusual to up the reps 2.5-3 times. In other words, you are likely
to end up cranking out 12-15 reps if you started with 5. If you can already do between 6 and
12 reps start the program with the first day your PR shows up. For instance, if your max is 6
pull ups start with Day 7; if your max is 8 start with Day 19.
If you run into a snag with this routine, back off a week and build up again. If you hit the
wall again switch to another routine.

Here is how the program applies to those who currently max at three pull ups. The below is
also excellent for anyone whose goal is pure strength rather than reps; just hang a kettlebell
or a barbell plate on your waist to bring the reps down to three.

Day 1    3, 2, 1, 1
Day 2    3, 2, 1, 1
Day 3    3, 2, 2, 1
Day 4    3, 3, 2, 1
Day 5    4, 3, 2, 1
Day 6 Off
Day 7    4, 3, 2, 1, 1
Day 8    4, 3, 2, 2, 1
Day 9    4, 3, 3, 2, 1
Day 10  4, 4, 3, 2, 1
Day 11  5, 4, 3, 2, 1
Day 12 Off
Now you are ready to move up to the 5 rep max - program.

For guy who capable of 13-15 pull ups the routine would look like this:

Day 1     12, 10, 8, 6, 4
Day 2     12, 10, 8, 6, 6
Day 3     12, 10, 8, 8, 6
Day 4     12, 10, 10, 8, 6
Day 5     12, 12, 10, 8, 6
Day 6 off
Day 7     12 x 4, etc.

A stud with a 25-pullup max would do it slightly differently:

Day 1    20, 16, 12, 8, 4
Day 2    20, 16, 12, 8, 8
Day 3    20, 16, 12, 12, 8
Day 4    20, 16, 16, 12, 8
Day 5    20, 20, 16, 12, 8
Day 6 off
Day 7    22 x 4, etc.

You can see that the higher the RM, the quicker the reps drop off. The reason is simple. You
should have no problem doing four reps a few minutes after a set of 5 reps. But 24 is not going to
happen after an all-out set of 25. The higher the reps, the greater the fatigue. Therefore
you need to start more reps down from your rep-max and cut the reps more between sets.
Experiment. An extra day of rest here and there is also in order; the recovery from sets of
fifteen or twenty is not nearly as quick as from fives and triples.

This process seems a little bit slowly, but trust me, it WORKS!! Try it!
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