How To Do More Pull Ups

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:

pablo (22)

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:

Monday

5 max sets, resting 90 seconds in between each set

Tuesday

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

Wednesday

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:

Thursday

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.

Friday

Repeat your hardest workout. Suppose the workout on Tuesday was your most difficult workout. Repeat that again on Friday.

pablo (23)

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.

In order to increase pullup numbers, do more pullups. However, if you can’t do a single pullup, then I recommend John Sifferman’s The Pullup Solution. Click here to learn more.

Do not simply exist, conquer!

– Parth

P.S. Make sure to check out the workout video at the top of the blog post.

Shah Training Products

================================

Training & Nutrition Resources

================================

Free Stuff

================================

Recent Guides

================================

Forget Isolation Movements: Three Bodyweight Movements that work 80% of your Body

Note, this is the second installment of the article “How to Design a Perfectly Balanced Full Body Bodyweight Workout.” I just didn’t feel like using the same title. I hope you understand. In part one of this article, the goal was to get someone who’s used to bodybuilding, isolation-type training to recognize and understand the

Continue reading Forget Isolation Movements: Three Bodyweight Movements that work 80% of your Body

Circuit Training Method #7: Timed Circuits

List of posts in Circuit Training Methods for Amazing Fat Loss: Circuit Training Methods for Amazing Fat Loss – Circuit Training Method #1: Staggered Circuits Circuit Training Method #2: Random Rounds Circuit Training Method #3: Circuit Competition Circuit Training Method #4: Interval Circuits Circuit Training Method #5: Circuit Pyramids Circuit Training Method #6: Alternating Circuits

Continue reading Circuit Training Method #7: Timed Circuits

Thursday, April 7, 2009

Almost forgot to post today’s workout: 5 rounds of: Straight Leg Raises, 10 reps Spiderman Pushups, 10 reps Chinups, 5 reps Time: 17:33.02 Notes: Leg Raises were easy, Spiderman Pushups were challenging. I’m getting better at chinups. Best of the Web: Jodi on Steps to take to get back into shape. Vince Delmonte Talks about

Continue reading Thursday, April 7, 2009

Circuit Training Method #6: Alternating Circuits

List of posts in Circuit Training Methods for Amazing Fat Loss: Circuit Training Methods for Amazing Fat Loss – Circuit Training Method #1: Staggered Circuits Circuit Training Method #2: Random Rounds Circuit Training Method #3: Circuit Competition Circuit Training Method #4: Interval Circuits Circuit Training

Circuit Training Method #5: Circuit Pyramids

List of posts in Circuit Training Methods for Amazing Fat Loss: Circuit Training Methods for Amazing Fat Loss – Circuit Training Method #1: Staggered Circuits Circuit Training Method #2: Random Rounds Circuit Training Method #3: Circuit Competition Circuit Training Method #4: Interval Circuits Circuit Training Method #5: Circuit Pyramids Perform circuits where the repetitions steadily

Continue reading Circuit Training Method #5: Circuit Pyramids

Bodyweight Muscle Building: Bodyweight Workout for Mass

Welcome to the next installment in the Bodyweight Muscle Building series. We’ve explored this topic through a variety of articles. Check out the previous articles on this topic to give you an understanding on how bodyweight muscle building works: Successful Bodyweight Muscle Building Bodyweight Muscle Building Interview Analyzing your Bodyweight Muscle Building Workout Dips for

Continue reading Bodyweight Muscle Building: Bodyweight Workout for Mass