If you’re able to perform at least 5 solid pullups, then this program will work for you. However, if you can’t do a single pullup, then I recommend John Sifferman’s The Pullup Solution. Click here to learn more.
The following is a rundown of the Armstrong Pullup Program with the help of Barstarzz athlete Eric. In the video above, Eric demonstrates the following regimen:
Start off each morning with 3 max sets of pushups. The reason behind this is to make sure you don’t cause any muscle imbalances when overtraining pullups.
Rest at least 3 hours before going through your pullup regimen:
5 max sets, resting 90 seconds in between each set
The Pyramid method. Start off with 1 repetition, rest 10 seconds, 2 repetitions, rest 10 seconds and continue in this manner until you fail at a set.
Finish off with a max set of pullups
Perform 9 training sets. Choose a repetition that does not allow you to perform more than 9 sets. The repetitions you perform per set will be different for each person.
Do 3 rounds of:
- Regular grip pullups, rest 1 minute
- Close grip chinups, rest 1 minute
- Wide grip pullups, rest 1 minute
Perform as many training sets as possible until you fail. Due to fatigue, you may end up performing just 2-4 sets, or you may end up performing over 10-12 sets.
If you are able to do more than 9 sets, however, then you may want to increase the number of repetitions per set for the following week.
Repeat your hardest workout. Suppose the workout on Tuesday was your most difficult workout. Repeat that again on Friday.
Eric recommends advanced trainees use this program to boost their muscle up numbers. You can also use the Armstrong program to increase other movements you have difficulty with including dips.
Here is the caveat, however, the Armstrong program won’t really help you are unable to perform a single pullup. You would need to be able to perform at least 5 pullups in order for this to work.
Do not simply exist, conquer!
P.S. Make sure to check out the workout video at the top of the blog post.
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