Day 1: 5 MRS (Maximum Repetition Sets) with 90 seconds rest between sets (Only do as many as you can with proper form) Day 2: Pyramid Method. Do 1, then 2, then 3, then 4, then 5 and continue like this until you miss a number (e.g. you were supposed to get 8 but only got 7); 10 seconds rest between each set (eg: 1, rest 10 seconds, 2, rest 10 secons etc.) After this do a MRS. Day 3: Working Sets. Pick a number of reps you believe you can perform for 9 sets (if you complete less than 9 sets, lower the number in subsequent workouts. If you complete more than 9 sets, raise the number.) Those 9 sets are divided into 3. 3 sets of normal grip, 3 sets of close grip, and 3 sets of wide grip. 60 seconds rest in between each set. Day 4: Same as day 3, with working set number adjusted accordingly. Day 5: Do the day you find the most difficult. Hopefully this rotates and you find yourself working on different aspects.
The pyramid is always misunderstood. The Armstrong program specifies 10 secs of rest for EACH repetitions in the previous set, so it's 1 pull-up 10 secs rest, 2 pull-ups 20 secs, 3/30 secs rest etc... My source is "The Armstrong Pull-Up Program".
Donkeyfckr thank you for the explanation. Regarding day 2, . Could you please tell me how long should I rest after failing the set? I can't find anything on the internet that answers this question. thank you.
Day 1- 5 sets of maximum reps rest 90 seconds after each set. Day 2- Pyramid method, first set 1 rep second set 2 reps... 10 seconds rest after each set. when you hit failure rest 10 seconds and do maximum reps. Day 3- Training sets, normal grip,close chin grip and then wide grip. rest 60 seconds and repeat 3 times Day 4- same reps as "Day 3" with 60 seconds rest between sets. if yoy can do more than the reps in "Day 3" next week add 1 rep to "Day 3". Day 5- repeat the hardest day. in the morning do 1 set of pushups, rest 5 minutes and then do the other 2 sets.
+Javier Ojeda i got confused right there as well.. just do the same reps and sets but after that try another set. if you can do another set so in the next week add one rep to the routine, if you cant stay with the same reps
do 1 rep for the first, 2 reps for the second set and so on with 10 seconds rest in between untill you fail and then rest 10 seconds and do maximum reps.
Thank you for taking the time to help other people & show them your training tips, it's much appreciated! Congratulations for achieving that level of strength it is something to aspire to. Peace from Australia.
progress so far i´ve done this program for about a month and i´ve gone from doing like 5 pull ups each set to now doing 13. it improves each week! really helped me a lot cause i really sucked at doing pull ups before it´s getting better.
I am (*Insert number between 13 and 17 here*) years old and I can do (*insert insanely good amount here*) reps of this exercise. AM I GOOD?! IS THIS FUCKING GOOD GUYS???
One of the best UA-cam channels I've ever seen. I've been weight training for years and haven't got as much progress since I've started watching these videos. Thanks Barstarz
Great routine ! Im doing it for one month for now and I increased my MAX pull-ups from 15 to 22 (strict , no cheating). Thank you , dats a great routine !
What worked for me (I exercise on and off, so periodically lose some strength and have to get back in shape) was simply adding weights if I can do more than 7-8 pull-ups. I am naturally skinny, so that might not work too well for heavier people. Just add 5-10-15-20 lb weights (increase weight once you are able to do 7-8 pull-ups in a set) either in a backpack or grab them with your feet.
not sure if attitude or common sense though. In my opinion it is work hard and work smart. Do not worry too much or it will affect your workout and tense you out i lift much more do more reps and all in all feel better when i´m focused on the task ahead without worrying about future goals at the same time.
This is a great program, thanks Ed! Another method I could recommend is starting a timer and doing 5 pull-ups at the start of a minute, and repeat every minute until you miss a set. Great for training endurance for rock climbing, but also for simply increasing your pull-up reps.
yeah my favorite approach is to set the tabata timer for 5 reps every 30 sec for 30 minutes. this approach helped me to break the GWR for pull ups in 24 hours, 6844
did this program for a little over a month to prep for a pullup contest at my school. Got my count from 23 up to 39 reps and won the contest. Thank you for the program!!
+Sbij Akan just be patient and stick with it, first few weeks your numbers won't go up by much but by around week 3 you'll def notice a big difference. Also make sure your eating clean, good luck!
Did this for 5 weeks. I must say, amazing. I started with 5 pullups, after 2 weeks, I was already doing 12 in the morning on the 3rd week. Is this possible when talking about strength or did I just learn a better technique after training for 2 weeks (10 days)? I'm now 4 days of rest after finishing 5 weeks and I think I will try my max this week some day after a good warmup and see where I stand and probably will continue the same routine but with a weighted vest +5 or +7kg. You think I should do it with the w'd vest or should I just start from the scratch using only bodyweight and counting week 1 again and doing another 5 weeks after resting 5+ days? In any case, this program truly has worked already for me and I used it for impossible dips also. Thank you Barstarzz and big respect! Bless you guys from Finland! :)
+ClashWithLiam I will try today more pull ups after a week of rest, I haven't continued this program yet. I felt that I should do something different for some weeks, so I have concentrated in isometric pull up holds on top and on halfway, also did some pull ups with weighted vest 5kg. After another break, I was able to do 13 reps, 10 reps with 5kg vest and 11 more without vest with 1min 30s. breaks. Later, I was able to do 10 reps of wide pull ups pretty easy which I had trouble before, so that time I made 3x10 reps, shoulderwide/wide/neutral with 1min breaks. I was amazed I could pull off 10rep sets and it felt really good now that I had struggled to get my set reps up from 7-8 in 3 or more sets. Keep grinding and believe in the free will and choice to better yourself both mentally and physically, as well as spiritually.
Idol_DLaX neither lol. He appears to have almost no leg muscle compared to his upper body but it's hard to tell because of his extremely over sized shorts.
The program works. It is absolutely easy to follow and doesnt affect your other workout. I did the pull-ups in the morning. Afternoon usually the other workout (running or lifting weights or hiit etc). During back day i just didnt do any pull-ups or pull downs. I am 49 and started from 10 pull-ups. One month later, 20 pull-ups. Good job guys, it worked. Best part, it doesnt feel like hard work, not even breaking a sweat. It takes only a few minutes each morning
Barstarzz thank you so much for showing me this, Im 4 weeks in now, and writing down my numbers every day. I went from 3 pull ups the first week (day 1, first set), then 5, then 8 and on monday I did 10. Cant wait to see how week six will be.
The pyramid method on day 2, is if i understand correctly, where you go the point that you cant do all the reps, then you rest, do you max and thats it? What about going all the way down after max? Like 1 2 3 4 5 6 5 4 3 2 1? At least that is the pyramid exercise that i know.
my opinion is that 10seconds rest in between each set is too low. i think it is better to do (1 pullup - 10 seconds pause; 2 pullups - 20 seconds pause ... n pullups - n seconds pause) what do you guys think of this?
I just read an article, armstrongpullupprogram.com/, that answered that question. Like CosstaJr605 said, after you miss a set, you wait 10 seconds, then do a max rep and you are finished. Also, you rest 10 seconds for each repetition in the previous set.
Are you over weight at all? If so, losing some weight might help. And working on upper-body strength is a good start. Like I started with curls and worked my way up to pull-ups. But, that's just my opinion, im not a professional or even close so you can ignore everything I just said.
At most gyms or if you have a weight room at your school you can go to after school, they have something called assisted pull ups and dips where you can add counter weight to the machine and make it easier to do pull ups (the more weight you add on the easier) and that can get you to the point to where you can do one. If that's not an option, do something that works your biceps and lats. Those are the two main muscles engaged when doing pull ups. For biceps you can do some curls with dumb bells, which is a pretty common and easy way to get your biceps going. I'm not sure what else you can do for lats besides lat pull down or something which would be at a gym but if you can go to a gym, definitely go hit up the assisted pull up machine. It will help you a ton.
Yep do what these guys are saying. negatives negatives negatives and youll have one in less than a week. and when youre too tired to make your negatives last more than a few seconds, just hang onto the bar as long as your hands will let you
*For people that aren't so damnass crazy i got a better one with better rest times here. I tried it myself and it works: Pull-Ups: (5 Days in a row, with 2 days off after) Day 1: - 5x max pull-up sets. (90sec rest) Day 2: - Pyramid Method: - 1 Pull-Up. 10sec Rest. 2 Pull-Ups. 20sec Rest. 3 Pull-Ups. 30sec Rest. etc. Until you fail a set. -> Then 10 sec rest, and do one more set of max pull-ups Day 3: - Pick a number of reps that doesn’t let you go over 9 sets: 3 sets of: close chin-up, wide pull-up, and shoulder width pull-up. - Example: 3 sets of 2x Shoulder-Width, 2x Close Chin-Up, 2x Wide pull-up (30sec rest) Day 4: - Pick a number of reps that doesn’t let you go over 9 sets: 3 sets of: close chin-up, wide pull-up, and shoulder width pull-up. - Example: 3 sets of 2x Shoulder-Width, 2x Close Chin-Up, 2x Wide pull-up (30sec rest) Day 5: - Repeat the day that was the hardest for you.
anyone can explain me day 3? please! :D it'S simply but i got kind of lost there.... really 3 sets of those three kind of pullups.. how many reps? what did he mean by 9 repetitions no more no less? and 50 sec rest between "each" set or between 3+3+3 sets.....
Hey, good tutorial! I wanna ask tho, am I allowed to do other exercises or another program - e.g a dip day, mixed pull-push workouts etc, while completing this 7-day routine, or do I have to save up all my energy and strength strictly for this program?
Didn't know there was a video on this, but I used this program without the pushups when I first started doing pullups a few years ago and it took me from 3-12 at max reps in about 7 or 8 weeks. Bodyweight was 180 at the time. Then I started to plateau but adding weights helped break it. So this does work.
How often do you train? Your body will get used to training everyday if you start off training every few days and work your way up to everyday. Always take a day a week off though.
I know this was 6 years ago but that is the point. That's why you get 2 rest days after the 5 day grind. Muscles should recover most of the way and then be able to do more.
Higher frequency of exercise correlates with faster performance improvments. This is a basic rule of sport science (it's in all the manuals). The problem is that the body requires time to rest and recover. If you can recover in 24 hours, then the ideal workout frequency is every day. Calisthenics like pull-ups are not stressing the muscle in the same way that weight training is for body-builders. Also, it's the case that the bigger the muscle the more recovery time is usually needed, hence body-builders emphasise rest so much. The goal here, however, is not to build muscle mass but to improve one's pull-ups. What can be said here is that beginners with no pull-up training might want to ramp up this routine progressively instead of jumping right in to it. If you feel too sore use your common sense and take a day off.
If you're sore to the point that it's actually painful to do daily activities then that means you aren't training that muscle frequently enough. Of course that's assuming you haven't injured yourself. If you do pull ups once every two weeks then you'll probably be sore every time you do them. Once a week you'll probably have very minimal if any soreness. 5 days a week and you won't really be sore at all unless you're just starting to do them.
Thanks brotha been doing just this routine for 3 weeks, took a break for another week and now back on it for another 3 weeks, and it has improved a lot :D
Bull, I used to do pullups every day for like 3 weeks straight, and my lats fucking grew. Your body is designed to adapt to the efforts you make every day. I was also eating clean and napping and sleeping all the time too.
Did you know that in old times, in Egypt, people were forced to work from dusk til dawn, everyday, with only one rest day. Those dudes were jacked. Your body adapts to whatever stress you put on it.
PermanentHigh actually Egyptians had a lot of paid workers so they weren't "forced". also, the probably slowly worked up to being able to certain work everyday.
You can do bodyweight workouts such as pull ups push ups and dips everyday and still get stronger/bigger, but eventually there will come a time when you need to take a couple days off to recover. Your progress will halt and you will need to stop a bit or change the routine to shock your body.
I haven't started this program yet, but when I first started pull ups, my initial max was 4. What I did was buy a pull up bar and hanged it on my door frame at home, and basically do 3-4 pull ups like every 20 - 40 minutes (in your case 1-2 pull ups) for the whole day almost every day. I would add them up and I would do over 80 a day, when I got better, I would go over 150 a day. As you get better you'll see yourself doing more and more reps every try. My max is 15 now and will get back at it again using this program. Good luck!
Do push-ups too do your body can gain in size proportionally and not just focusing on one muscle set. Also, try to do 5 sets or do the pyramid like he showed in this video (1, rest, 2, rest, 3, rest, etc) and if you can, you could use lat pull downs to help build that muscle as well if you can find a gym with the machine
You can substitute the pull-ups for chin-ups and the 3 max effort set push-ups each morning will help you get in shape for pull-ups. If you are antsy to get started on pull-ups, try putting a chair below you to support your legs. As you get better, use the chair less and less until you can do pull-ups.
I feel so stupid for actually saying this.. I started calisthenics like one and a half week ago, and I can't even do 1 pull up --' I know I'm weak as fuck.. that's the reason why I want to do calisthenics, but I can't follow most of these guides cause they require to do at least 1 pull up... I'm doing negatives now, but I don't feel I'm getting stronger, what should I do?
Brent Belmans Hey bro, don't feel stupid. We have a beginners dvd on the website that starts you off before the 1 pull up phase. Try getting a home pull up bar and do what is called negatives. Jump up to the top position and control yourself on the way down at much as you can. Do this for reps, also just holding your self up in a isometric pull up position. It takes a lot of practice but this will get you your first pull up
Brent Belmans Use an assisted pull-up machine or, if you don't have one of those available to you, purchase resistance bands you can use for pull-ups. These will do the same thing as a machine. This way you can build your strength up as you go through the pull-up movement.
The thing i started doing was doing shakes, because im so skinny. I trained my ass of for 2 months and already saw good results. I gained 12 pounds in 2 months . Try to do that bro, supplements really helped me up, or just eat more proteine. :)
50 kg (110 lb) is little. It's roughly what most late teen girls weigh. At that weight 4 pull-ups is nothing special at all. I believe I could do 7 around that age (unless my memory is letting me down), and I hadn't performed a single pull-up in my life before that. At a young age a lot of kids can perform a hell of a lot of pull-ups without training. That number will, however, get lower as you grow though, unless you actively train your lats.
I did the routine for 6 weeks. I got some good size, strength and stamina gains but didn't double my single set maximum - not even close. After 6 weeks my 'training sets' went from 4-8 which is a big improvement and yes it is double... but my single set max only went from 17 to 23. It's a good routine for people who are time poor but still want to workout. Just recognise that you will also need to do something else - sit-ups, squats, etc. In the mornings I often did a push-up pyramid instead of 3 separate sets to help save time. So a good routine which would be great for anyone who can't do more than 10. Hope this helps....
went from only being able to pull three half decent chin ups one month ago to being able to do about six decent ones, following this routine, even on days when i feel like giving up. Thanks. much respect
I think the rests for Day 2 are not the same as in the original Armstrong's program. From his PDF: "Rest 10 seconds for each repetition in the previous set", so if I get it right, it is this: 1 repetition - rest 10 sec 2 repetitions - rest 20 sec 3 repetitions - rest 30 sec ... Ed, thanks for all your demos!
So I did this program for just a single week. I was getting pretty low numbers all throughout the week, despite having a 15-rep max in the beginning. But I kept at it and three rest days after the final training day, I got 18 pull-ups w/ less "grinding" reps. So yeah, this program worked like a charm! Thanks for the video.
sorry for my english ;-) in crossfit there are rules and strict form for pull ups isn't obligatory... So to be faster to execute "chest to bar" they do kipping pull ups. it's more "energy safe" than the strict form.
the form on the muscle up is impressive i was so motivated, i went out and did a set of 100 with my left arm, then 100 with my right arm, then 100 without my arms. I completed all 3 sets in about 40 seconds total.
Amaru...For Day 3...They basically want u to get 9 Total Sets: 3 "Regular" 3 "Close Grip" and 3 "Wide Grip" Sets. You should rest 60 seconds in-between each "Set." The number of repetitions (how many chin-ups u do each set) is left up to you. If u can't complete all 9 sets...he says u should lower your repetitions & pick a number that will allow you to complete ALL 9 sets. If you do all 9 sets with ease...he says that u should INCREASE the reps to make it more challenging. Hope this helps.
This is a real good little program! People don't see the point in it, but it will confuse your muscles because your training them in a way they did not expect.
Thanks for the awesome program. For day 3, are we supposed to rest 60s between normal, narrow and wide pullups or only rest 60s between every rotation of the 3 different pullups? Your video shows no rest between the pullup types, not sure whether you are saving time for demo purpose or it's meant to be done like that.
Hello, the explosive pull up really works on your power which is good for the muscle up if you wanna get it later. The normal pull up with same speed in both direction is good for working your muscle. Either way works, just do both for the sake of variations. One thing might happen for the explosive pull up might involves some swing which makes the movement easier. So when you do it, you have to beware of your form. Peace.
Do this program it's great one and I only started it on sunday! A week ago I couldn't go over 4 sets of 1 pull-up of each type. I'm on day 4 of the first week of this program and now able to complete 9 sets of 1 of each type. Two months ago I couldn't do more than 2 normal pull-ups.
try to increase explosiveness in upward movement and try to pull up as high as possible (bar to chest). In the beginning also use the momentum of your legs and check your grip, there are youtube video explaining the "special" grip for the best transition pullup > dip movement - hope that helps.
It depends on many other variables such as other training you do, diet and whether or not you already have size. Basically, if you have very little muscle, this on it's own can put on size however if you already have a developed body, you will need much more volume and variation in your routine to get gains. If you are already big, you could even lose size if you don't do other weight training. Either way, the main goal for this particular type of workout is functional strength
I had that problem 4 months ago. I was weight 120+ kg. I was just jump to make a half (jump and try to hold on as much as possible). I'm on a diet now and my weight is 95 kg(190 cm height). And i can do 5-7 pull ups. And it gets better every day.
I do push ups 3-6 times a day everyday and it's enough workout for me, quickly climed from 15 pull ups to 50, just a small effort and it takes you 30minutes or less a day, the time between rests are sometimes 90seconds and other times many hours and i still get muscle mass.
This tips also works BUT Guys if you want to do more pull ups then keep doing pull ups everyday.If you can do only 1 pull ups then do 10 sets or more pull ups with rest time.Will increase.have to increase.Sorry for my English.
This is also great for the arms.. I don't even have to work out my biceps anymore. I was able to do 15 wide pullups when I started. After 2 and a half weeks I can do 22. Thanks!
i just wanna say thank you Barstarzz, 3 monts ago i spend a lot of my time to play videogames but after wathcing your videos im training for 4-5 days a week.i cant really do anything 'cool' liek you guys but i feel way better than befor and got some more self-esteem8sry for my bad english) :D
It depends on how hard you train. For example, endurance athletes (runners/cyclists) train almost everyday. If you need more rest (if you're sore from the day before) then take it. Some weeks, I can make all five days, but other weeks I rest on the fifth day. The first two days aren't physically draining either, it's really only the training set days that wear you down.
my routine for more pull ups is pretty simple as well. you do it over the course of a month, six days a week. OK on the first day you do as many pull ups as you can and write this number down. the next day your aim is to do more than 5 pull ups. every time day you manage to do 5 pull ups the next day you add 1kg to a weight belt or in a backpack and keep writing down the weight and number of pull ups. if you can't do more than 5 you just stay at that weight until you can. by the end of the month I had 15kg in a backpack. on the last day of your month do as many pull ups as you can, either in sets of 10 or just keep going until failure. when I first started this I could only do 5 pull ups but on the last day I found 10 pull ups easy. I was also doing this routine with dips and it worked just as well. good luck and have fun
Yes, you can use it for either, however, on day 3, you should be doing 3 sets of normal pull-ups, 3 sets of chin-ups, and 3 sets of wide grip pull-ups.
Thank you so much for this! I started this routine about 3 months ago and I could only do 7 strict form pull ups and now I'm up to 17! I plan on continuing this routine until I reach like 30 pull ups :) and at what point do you suggest trying with muscle ups? Thanks!
It depends on your grips. If you just want the bigger back have your grips the same as his at 1:30. The wider than that you go the more focus is put on your lats. The close grip one he does is more bicep...but all of these will use your biceps a bit
What I understand it's really all on you as long as it's not over 9. So if you pick #2 the 2 reg pull up, 2 close, and 2wide for total of 3 sets. Then next week do 3 of everything then 4 for the following week and so on. But if your more advance start off with a higher number like 5 of each the progress each week by one
day 3's training sets were a little unclear to me. so based on his example, he'll do 1 set of 4 reps of normal grip, followed immediately by 1 set of 4 reps of close, followed by 1 set of 4 reps of wide, and that entire sequence will count as 3 sets. so therefore you do that sequence 2 more times with 60 seconds rest to make 9 total sets? what do people think?
Your supposed to pick a number of pull ups you think you can do for nine sets For instance do five. Then all the stuff wait. Then all of it again with just five
figgleton yeah i know how you have to pick a number you're comfortable with but what i really wanna know is what exactly is counted as 1 "set", before you rest 60 seconds.
Marcus Wellz Yeah its not clear to me either. I tried doing the 6 rest 6rest method but not sure. In the video he does them right after each other, which I am going to try today. So I'll try 6-6-6 rest 60 sec and then do it two more times. Let me know if anyone on here has made it clearer. Thanks
Joshua Love yeah i'm fairly certain that's how you do it. i've been doing it like that and it feels good. based on ed's example i don't see any other valid way of interpreting it.
Definitely did this for about 8 weeks now with no real improvement. Some weeks I might do one or two more reps on certain days, and then the next week or so I do less than when I started. Moving on to another routine now. Doing everything in equal sets of threes, increasing reps once or twice every week or so seems good i.e. start at three reps of 10, then 10;10;11 in 3-7 days, then 10;11;11 and 11;11;11 and so on. Hopefully this helps somebody
what i do every other day is a pyramid (going up and down the numbers (1,2,3,4,5,6-6,5,4,3,2,1) of 6 grips (starting with wide pull-ups to close to normal, then wide chin-ups to close chin-ups to normal chin-ups) every two or so weeks i add 1 more number to the pyramid so i still get to challenge myself. doing this with only 1 min rest between grips and minimum rest between pull-ups. i try not to get more than 10 sec rest if I have to. this method takes a lot of time too, could go on for an hour or more depends on your rest. another way to challenge yourself is to do pyramid dips on straight bar instead of rest between pull-ups, doing the same amount of dips as the pull-ups (for example 1 pull-up > 1 dip, 2 > 2, 3 > 3, and so on)
You should start by doing some variations of push ups to build some strenght or (go to the gym and start by rowing exercises to build some back muscle / use them ). Try to loose some weight if you have a bit of extra fat AND, most importantly, always attempt to pull up even if you can't go over the bar, do the max you can. Another major tip is to do chin ups, do get your biceps power. (Chin up -> palms face you, Pull up -> palms to the front of the bar)
at school we called it "stairs". We would gather around the horizontal bar and each would do pull-ups; first - one pull-up, then, after everyone else is done - 2, and so on. Most of the guys would get out before 10 :D. I could do about 30 pull-ups in on go(now only about 20ish), but that way I could barely do 16.
I just did a "birthday special w/out" few days ago, comprising 101 reps pull ups (cumulative) split over 10 sets. Super tuff!! My lats & biceps are sore for 2 days after that. Remind myself to lose some weight before attempting this again!
On day 2 you should rest 10 seconds for each repetition in the previous set. So if you did 5 reps you should rest 50 seconds before doing 6 reps. After you've done 6 reps you should then rest 60 seconds before doing 7 reps etc.
Yes, this is absolutely normal. The reason being is you dont rest enough in between sets that make your energy in your body dropped. Dont worry, this training is meant to increase your pull up number by the end of the whole program. Hence, you just have to train hard and then rest 2 days later on. You will notice some huge difference with ur pull up strength, provided that you sleep well and eat well.
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Day one 1:16 Day two 1:40 Day three 2:35 Day four 3:38 Day five 4:00
Upvote this!
my fuckin hero
or put it in your description bro
Day 1: 5 MRS (Maximum Repetition Sets) with 90 seconds rest between sets (Only do as many as you can with proper form)
Day 2: Pyramid Method. Do 1, then 2, then 3, then 4, then 5 and continue like this until you miss a number (e.g. you were supposed to get 8 but only got 7); 10 seconds rest between each set (eg: 1, rest 10 seconds, 2, rest 10 secons etc.) After this do a MRS.
Day 3: Working Sets. Pick a number of reps you believe you can perform for 9 sets (if you complete less than 9 sets, lower the number in subsequent workouts. If you complete more than 9 sets, raise the number.) Those 9 sets are divided into 3. 3 sets of normal grip, 3 sets of close grip, and 3 sets of wide grip. 60 seconds rest in between each set.
Day 4: Same as day 3, with working set number adjusted accordingly.
Day 5: Do the day you find the most difficult. Hopefully this rotates and you find yourself working on different aspects.
OfficialBarstarzz or pin this comment
The pyramid is always misunderstood. The Armstrong program specifies 10 secs of rest for EACH repetitions in the previous set, so it's 1 pull-up 10 secs rest, 2 pull-ups 20 secs, 3/30 secs rest etc... My source is "The Armstrong Pull-Up Program".
You're totally correct. Hope more people see this comment!
DonkeyFckr Oooooooooooooo fck XD I did: 1 pull up, 10 sec rest, 2 pull ups, 10 sec rest, 3 pull ups, 10 sec rest, 4 pull ups, 10 sec rest, etc... XDDD lele
Gábor Zámborszky Haha should be easier now !
DonkeyFckr Yeah :D
Donkeyfckr thank you for the explanation. Regarding day 2, . Could you please tell me how long should I rest after failing the set? I can't find anything on the internet that answers this question. thank you.
Basically do pull ups till the bar bends from your gains.
kali muscle was on it.
Hilarious bro
My fat ass bent that Fort Tryon bar like 12 years ago.
I’m your 666th like
Day 1- 5 sets of maximum reps
rest 90 seconds after each set.
Day 2- Pyramid method, first set 1 rep second set 2 reps... 10 seconds rest after each set. when you hit failure rest 10 seconds and do maximum reps.
Day 3- Training sets, normal grip,close chin grip and then wide grip. rest 60 seconds and repeat 3 times
Day 4- same reps as "Day 3" with 60 seconds rest between sets. if yoy can do more than the reps in "Day 3" next week add 1 rep to "Day 3".
Day 5- repeat the hardest day.
in the morning do 1 set of pushups, rest 5 minutes and then do the other 2 sets.
+Alon Shuster in the day 4 do i have to do the same kind of pull ups, normal, close chin and wide grip, trying to do more than 9 sets?
+Javier Ojeda i got confused right there as well.. just do the same reps and sets but after that try another set. if you can do another set so in the next week add one rep to the routine, if you cant stay with the same reps
Ok, thanks bro !! ;)
+Alon Shuster Hey,how many sets on day-2??
do 1 rep for the first, 2 reps for the second set and so on with 10 seconds rest in between untill you fail and then rest 10 seconds and do maximum reps.
Thank you for taking the time to help other people & show them your training tips, it's much appreciated! Congratulations for achieving that level of strength it is something to aspire to. Peace from Australia.
progress so far i´ve done this program for about a month and i´ve gone from doing like 5 pull ups each set to now doing 13. it improves each week! really helped me a lot cause i really sucked at doing pull ups before it´s getting better.
I am (*Insert number between 13 and 17 here*) years old and I can do (*insert insanely good amount here*) reps of this exercise. AM I GOOD?! IS THIS FUCKING GOOD GUYS???
+mysoul4donuts I am 8 years old and i can do 34 reps max. maybe if i'd warm up befor I could do more . IS THIS GOOD?
Well Im just 11 and I can do 40 in a row. Is that good?
+Sundqvist you aren't serious right?
MasterPancakez Yes I am, but that was 1 month ago. Now I am 10 yo and can do 50.
They grow up so fast..
this helped me increase my reps and pass a practice run of the pst test for air force special operations. great 6 week program
+TinyMightyMouse how many reps did this program increase for you?
you can't be in special operations if you're female?
@@enlightenedsoul676 You can actually, I just don't think any female has passed. The closest came to completing ranger school
One of the best UA-cam channels I've ever seen. I've been weight training for years and haven't got as much progress since I've started watching these videos. Thanks Barstarz
Great routine ! Im doing it for one month for now and I increased my MAX pull-ups from 15 to 22 (strict , no cheating). Thank you , dats a great routine !
did you really do max effort?
What worked for me (I exercise on and off, so periodically lose some strength and have to get back in shape) was simply adding weights if I can do more than 7-8 pull-ups. I am naturally skinny, so that might not work too well for heavier people. Just add 5-10-15-20 lb weights (increase weight once you are able to do 7-8 pull-ups in a set) either in a backpack or grab them with your feet.
I wish every CrossFitter watched this channel so they could see how to do pull-ups PROPERLY!
lol they can do a proper pullup. but what they are training for is different than the norm
What are they training for? A lobotomy?
I like when people say this, because it shows the lack of training IQ they have.
Pullups are designed as a strength exercise. Not for cardio, which is what CrossFit does.
Maybe you're the one who has a low training IQ.
@@russ7009 lol
live life at the peak
train 8 days a week
peace
Only 7 days in a week.....
MrSethyg123 With that attitude, You're never going to make it.
not sure if attitude or common sense though. In my opinion it is work hard and work smart. Do not worry too much or it will affect your workout and tense you out i lift much more do more reps and all in all feel better when i´m focused on the task ahead without worrying about future goals at the same time.
Jon Tor Strøm thanks
Navjot Saran no probs man
This is a great program, thanks Ed! Another method I could recommend is starting a timer and doing 5 pull-ups at the start of a minute, and repeat every minute until you miss a set. Great for training endurance for rock climbing, but also for simply increasing your pull-up reps.
yeah my favorite approach is to set the tabata timer for 5 reps every 30 sec for 30 minutes. this approach helped me to break the GWR for pull ups in 24 hours, 6844
@@rodneyhahn1172 so this should help me increase my pull ups?
did this program for a little over a month to prep for a pullup contest at my school. Got my count from 23 up to 39 reps and won the contest. Thank you for the program!!
this some good motivation man. ima do this for a little less over a month for sem break. hope imma improve
+Sbij Akan just be patient and stick with it, first few weeks your numbers won't go up by much but by around week 3 you'll def notice a big difference. Also make sure your eating clean, good luck!
Did this for 5 weeks. I must say, amazing. I started with 5 pullups, after 2 weeks, I was already doing 12 in the morning on the 3rd week. Is this possible when talking about strength or did I just learn a better technique after training for 2 weeks (10 days)?
I'm now 4 days of rest after finishing 5 weeks and I think I will try my max this week some day after a good warmup and see where I stand and probably will continue the same routine but with a weighted vest +5 or +7kg.
You think I should do it with the w'd vest or should I just start from the scratch using only bodyweight and counting week 1 again and doing another 5 weeks after resting 5+ days?
In any case, this program truly has worked already for me and I used it for impossible dips also. Thank you Barstarzz and big respect! Bless you guys from Finland! :)
can you write me on facebook ? I wanna ask something about this routine
what's your max now?
+ClashWithLiam I will try today more pull ups after a week of rest, I haven't continued this program yet. I felt that I should do something different for some weeks, so I have concentrated in isometric pull up holds on top and on halfway, also did some pull ups with weighted vest 5kg. After another break, I was able to do 13 reps, 10 reps with 5kg vest and 11 more without vest with 1min 30s. breaks. Later, I was able to do 10 reps of wide pull ups pretty easy which I had trouble before, so that time I made 3x10 reps, shoulderwide/wide/neutral with 1min breaks. I was amazed I could pull off 10rep sets and it felt really good now that I had struggled to get my set reps up from 7-8 in 3 or more sets. Keep grinding and believe in the free will and choice to better yourself both mentally and physically, as well as spiritually.
+Emin Huseynli Don't know which one of Emin you are, so many of them. :) You can write me if you want. The same first and last name. Thanks.
+Emin Huseynli Don't know which one of Emin you are, so many of them. :) You can write me if you want. The same first and last name. Thanks.
Can't tell if skipping leg day or just wearing XXXL shorts.
Can't tell if you were being ignorant or sarcastic.
Idol_DLaX
neither lol. He appears to have almost no leg muscle compared to his upper body but it's hard to tell because of his extremely over sized shorts.
I mean, who cares he's teaching us about pull up reps, legs werent mentioned in the video, search legs if you want legs...
Idol_DLaX I was just making an observation, no need to be over analytical. It's just a joke.
Idol, I think Legit was just joking around, no need for hostility. Great comment on the video by the way. Made me laugh. Should be a meme.
The program works. It is absolutely easy to follow and doesnt affect your other workout. I did the pull-ups in the morning. Afternoon usually the other workout (running or lifting weights or hiit etc). During back day i just didnt do any pull-ups or pull downs.
I am 49 and started from 10 pull-ups. One month later, 20 pull-ups.
Good job guys, it worked.
Best part, it doesnt feel like hard work, not even breaking a sweat. It takes only a few minutes each morning
Hey guys we have a new program coming out thats gonna annihilate
your goals!! Sign up here for a free promo barstarzzbtx.com/transform
reece debnam I usually work out at night myself so I think it's all about being consistent I met some pretty good gains throughout the years
its helpfull but if my other set i cant do any more what should i do?
I'm 63 yes old , I can do fifty pull ups but it takes me one half hour
Are u still alive
kooko56 kooko56 😂
@@kookokooko-xg5uo i think he is not alive.
Barstarzz thank you so much for showing me this, Im 4 weeks in now, and writing down my numbers every day. I went from 3 pull ups the first week (day 1, first set), then 5, then 8 and on monday I did 10. Cant wait to see how week six will be.
The pyramid method on day 2, is if i understand correctly, where you go the point that you cant do all the reps, then you rest, do you max and thats it? What about going all the way down after max? Like 1 2 3 4 5 6 5 4 3 2 1? At least that is the pyramid exercise that i know.
my opinion is that 10seconds rest in between each set is too low. i think it is better to do (1 pullup - 10 seconds pause; 2 pullups - 20 seconds pause ... n pullups - n seconds pause) what do you guys think of this?
I just read an article, armstrongpullupprogram.com/, that answered that question. Like CosstaJr605 said, after you miss a set, you wait 10 seconds, then do a max rep and you are finished. Also, you rest 10 seconds for each repetition in the previous set.
What if I can not do a single one how do I start making progress?
Are you over weight at all? If so, losing some weight might help. And working on upper-body strength is a good start. Like I started with curls and worked my way up to pull-ups. But, that's just my opinion, im not a professional or even close so you can ignore everything I just said.
You can also jump up and let yourself slowly down. Traing the muscles on the way back. They strengthen and soon you will be able to pull up
Check out scooby's video about starting with pull ups. Just search for 'scooby pull ups' and you wilk find it. Don't know the exact name..
At most gyms or if you have a weight room at your school you can go to after school, they have something called assisted pull ups and dips where you can add counter weight to the machine and make it easier to do pull ups (the more weight you add on the easier) and that can get you to the point to where you can do one.
If that's not an option, do something that works your biceps and lats. Those are the two main muscles engaged when doing pull ups. For biceps you can do some curls with dumb bells, which is a pretty common and easy way to get your biceps going.
I'm not sure what else you can do for lats besides lat pull down or something which would be at a gym but if you can go to a gym, definitely go hit up the assisted pull up machine. It will help you a ton.
Yep do what these guys are saying. negatives negatives negatives and youll have one in less than a week. and when youre too tired to make your negatives last more than a few seconds, just hang onto the bar as long as your hands will let you
*For people that aren't so damnass crazy i got a better one with better rest times here. I tried it myself and it works:
Pull-Ups:
(5 Days in a row, with 2 days off after)
Day 1:
- 5x max pull-up sets. (90sec rest)
Day 2:
- Pyramid Method:
- 1 Pull-Up. 10sec Rest. 2 Pull-Ups. 20sec Rest. 3 Pull-Ups. 30sec Rest. etc. Until you fail a set. -> Then 10 sec rest, and do one more set of max pull-ups
Day 3:
- Pick a number of reps that doesn’t let you go over 9 sets: 3 sets of: close chin-up, wide pull-up, and shoulder width pull-up.
- Example: 3 sets of 2x Shoulder-Width, 2x Close Chin-Up, 2x Wide pull-up (30sec rest)
Day 4:
- Pick a number of reps that doesn’t let you go over 9 sets: 3 sets of: close chin-up, wide pull-up, and shoulder width pull-up.
- Example: 3 sets of 2x Shoulder-Width, 2x Close Chin-Up, 2x Wide pull-up (30sec rest)
Day 5:
- Repeat the day that was the hardest for you.
Dusan Stanic There is no difference, but thats how it goes
anyone can explain me day 3? please! :D it'S simply but i got kind of lost there.... really
3 sets of those three kind of pullups.. how many reps? what did he mean by 9 repetitions no more no less? and 50 sec rest between "each" set or between 3+3+3 sets.....
The way he explains the program isnt the best,you should do 1/3 reps from your first set of monday :) that works the best!
Hey, good tutorial! I wanna ask tho, am I allowed to do other exercises or another program - e.g a dip day, mixed pull-push workouts etc, while completing this 7-day routine, or do I have to save up all my energy and strength strictly for this program?
I used my energy for this program but I had left over energy that I would use to do weighted pull ups and dips.
Awesome, Thanks for the answer! :)
Didn't know there was a video on this, but I used this program without the pushups when I first started doing pullups a few years ago and it took me from 3-12 at max reps in about 7 or 8 weeks. Bodyweight was 180 at the time. Then I started to plateau but adding weights helped break it. So this does work.
I get weaker when I train everyday, no matter what I eat or how much I sleep. I only get more sore each day and can do less.
that means you need to train harder
Adam M thanks. I have an idea. Come here and Train with me, I'm in FL
How often do you train? Your body will get used to training everyday if you start off training every few days and work your way up to everyday. Always take a day a week off though.
That's because you're not black. When you're black, you can train all day everyday.
I know this was 6 years ago but that is the point. That's why you get 2 rest days after the 5 day grind. Muscles should recover most of the way and then be able to do more.
Does it really make sense to train the same muscles every day? I mean training with muscle soreness...
Higher frequency of exercise correlates with faster performance improvments. This is a basic rule of sport science (it's in all the manuals). The problem is that the body requires time to rest and recover. If you can recover in 24 hours, then the ideal workout frequency is every day. Calisthenics like pull-ups are not stressing the muscle in the same way that weight training is for body-builders. Also, it's the case that the bigger the muscle the more recovery time is usually needed, hence body-builders emphasise rest so much. The goal here, however, is not to build muscle mass but to improve one's pull-ups.
What can be said here is that beginners with no pull-up training might want to ramp up this routine progressively instead of jumping right in to it. If you feel too sore use your common sense and take a day off.
***** Respect
Sir Burton explained it perfectly. I only have 1 more point to add. Working while your muscles are sore trains your nervous system too.
No man you need rest days training doesn't make you bigger but training the muscle and rest does. Also get some creatine, for soreness.
If you're sore to the point that it's actually painful to do daily activities then that means you aren't training that muscle frequently enough. Of course that's assuming you haven't injured yourself. If you do pull ups once every two weeks then you'll probably be sore every time you do them. Once a week you'll probably have very minimal if any soreness. 5 days a week and you won't really be sore at all unless you're just starting to do them.
I started out at 3 pull-ups max before this video. Now I'm at 50lbs weight belt doing 10 reps. I'm going for 100lbs. Appreciate the guide!
The host here seems like a really nice dude..
There's a reason he was called "Armstrong." ^_^
Thanks brotha been doing just this routine for 3 weeks, took a break for another week and now back on it for another 3 weeks, and it has improved a lot :D
steven clarke did you take another break?
@@coldblooded40 not sure what you mean? Is this a question or a roast?
don't do the same workout two days in a row.
Bull, I used to do pullups every day for like 3 weeks straight, and my lats fucking grew. Your body is designed to adapt to the efforts you make every day. I was also eating clean and napping and sleeping all the time too.
PermanentHigh ok, whatever you say. they might've grown faster if you rested days in between.
Did you know that in old times, in Egypt, people were forced to work from dusk til dawn, everyday, with only one rest day. Those dudes were jacked.
Your body adapts to whatever stress you put on it.
PermanentHigh actually Egyptians had a lot of paid workers so they weren't "forced".
also, the probably slowly worked up to being able to certain work everyday.
You can do bodyweight workouts such as pull ups push ups and dips everyday and still get stronger/bigger, but eventually there will come a time when you need to take a couple days off to recover. Your progress will halt and you will need to stop a bit or change the routine to shock your body.
How many pull ups do you need to at least do before starting this? I can hardly do 2 at most. Thanks !
I haven't started this program yet, but when I first started pull ups, my initial max was 4. What I did was buy a pull up bar and hanged it on my door frame at home, and basically do 3-4 pull ups like every 20 - 40 minutes (in your case 1-2 pull ups) for the whole day almost every day. I would add them up and I would do over 80 a day, when I got better, I would go over 150 a day. As you get better you'll see yourself doing more and more reps every try. My max is 15 now and will get back at it again using this program. Good luck!
Nice! I actually bought a pull up bar and I can now do 3 reps max but only once a day! How long it took you to get to 15 reps? Thanks!
Do push-ups too do your body can gain in size proportionally and not just focusing on one muscle set. Also, try to do 5 sets or do the pyramid like he showed in this video (1, rest, 2, rest, 3, rest, etc) and if you can, you could use lat pull downs to help build that muscle as well if you can find a gym with the machine
Deadhang, negatives pull-ups and australian pull-ups. You'll get your real first reps fast
Don't do just 3 reps and that's it. You didn't destroy muscle fibers enough with that. You need longer workout.
You can substitute the pull-ups for chin-ups and the 3 max effort set push-ups each morning will help you get in shape for pull-ups. If you are antsy to get started on pull-ups, try putting a chair below you to support your legs. As you get better, use the chair less and less until you can do pull-ups.
I feel so stupid for actually saying this.. I started calisthenics like one and a half week ago, and I can't even do 1 pull up --' I know I'm weak as fuck.. that's the reason why I want to do calisthenics, but I can't follow most of these guides cause they require to do at least 1 pull up... I'm doing negatives now, but I don't feel I'm getting stronger, what should I do?
Brent Belmans I think the best thing is to go to the gym and use those assisted pull up machines
nah, the whole point of calisthenics is not needing a gym :D but i got some weights at home, might aswell do rows
Brent Belmans Hey bro, don't feel stupid. We have a beginners dvd on the website that starts you off before the 1 pull up phase. Try getting a home pull up bar and do what is called negatives. Jump up to the top position and control yourself on the way down at much as you can. Do this for reps, also just holding your self up in a isometric pull up position. It takes a lot of practice but this will get you your first pull up
Brent Belmans Use an assisted pull-up machine or, if you don't have one of those available to you, purchase resistance bands you can use for pull-ups. These will do the same thing as a machine. This way you can build your strength up as you go through the pull-up movement.
The thing i started doing was doing shakes, because im so skinny.
I trained my ass of for 2 months and already saw good results.
I gained 12 pounds in 2 months .
Try to do that bro, supplements really helped me up, or just eat more proteine. :)
If I'm a 5 foot 110 pound 13 year old is 4 pull ups good
good
5 ft 11 in, 160 pounds, 15 pull ups, 14 years old
4 is not good
50 kg (110 lb) is little. It's roughly what most late teen girls weigh. At that weight 4 pull-ups is nothing special at all. I believe I could do 7 around that age (unless my memory is letting me down), and I hadn't performed a single pull-up in my life before that.
At a young age a lot of kids can perform a hell of a lot of pull-ups without training. That number will, however, get lower as you grow though, unless you actively train your lats.
This program works!! First week training sets total pull ups was 9. 3rd week training sets total pull ups was 34!
Best workout routine if you're unemployed
I work 10 hours a day and still have time to workout 6 days a week whats your excuse lol
Yeah only "unemployed" people do pullups. Gotcha.
GTA Grand theft auto! if you know what I mean ;)
I did this routine, and went from 10 pull ups strict form to being able to do 17!
thanks for the advice, now to master the explosive pull-up...
That nigga tried to come down super smooth off those muscle ups but couldn't catch his breath fast enough lol; I like this routine tho, thanks.
Well in all fairness he shot the entire video within a short space of time lol
Went from 5 to 9 in 2weeks
Thank you ;)
I did the routine for 6 weeks. I got some good size, strength and stamina gains but didn't double my single set maximum - not even close. After 6 weeks my 'training sets' went from 4-8 which is a big improvement and yes it is double... but my single set max only went from 17 to 23. It's a good routine for people who are time poor but still want to workout. Just recognise that you will also need to do something else - sit-ups, squats, etc. In the mornings I often did a push-up pyramid instead of 3 separate sets to help save time. So a good routine which would be great for anyone who can't do more than 10. Hope this helps....
went from only being able to pull three half decent chin ups one month ago to being able to do about six decent ones, following this routine, even on days when i feel like giving up.
Thanks.
much respect
I think the rests for Day 2 are not the same as in the original Armstrong's program. From his PDF: "Rest 10 seconds for each repetition in the previous set", so if I get it right, it is this:
1 repetition - rest 10 sec
2 repetitions - rest 20 sec
3 repetitions - rest 30 sec
...
Ed, thanks for all your demos!
This video made me fall in love with calisthenics 3 years ago!
darian mihai how about now are you still in love with it?
yes,calisthenic is my escape from real world,the place where i can be myself :)))
I got from 3 pull ups to 20 in a couple weeks was about a year ago but getting back onto bars again!
I've been doing that day 2 pyramid workout since I was 14...I'm 17 now and its helped a lot!!!!!! Take this dudes advise trust me.
I've just on my own gone from 8 pull-ups to a mind bending 9 pull-ups . . . definitely need help. Will try this method, thanks to u and Armstrong.
So I did this program for just a single week. I was getting pretty low numbers all throughout the week, despite having a 15-rep max in the beginning. But I kept at it and three rest days after the final training day, I got 18 pull-ups w/ less "grinding" reps. So yeah, this program worked like a charm! Thanks for the video.
Wow, literally best form I have seen on any of these, makes it look completely effortless!
sorry for my english ;-) in crossfit there are rules and strict form for pull ups isn't obligatory... So to be faster to execute "chest to bar" they do kipping pull ups. it's more "energy safe" than the strict form.
the form on the muscle up is impressive
i was so motivated, i went out and did a set of 100 with my left arm, then 100 with my right arm, then 100 without my arms. I completed all 3 sets in about 40 seconds total.
Amaru...For Day 3...They basically want u to get 9 Total Sets: 3 "Regular" 3 "Close Grip" and 3 "Wide Grip" Sets. You should rest 60 seconds in-between each "Set." The number of repetitions (how many chin-ups u do each set) is left up to you. If u can't complete all 9 sets...he says u should lower your repetitions & pick a number that will allow you to complete ALL 9 sets. If you do all 9 sets with ease...he says that u should INCREASE the reps to make it more challenging. Hope this helps.
This is a real good little program! People don't see the point in it, but it will confuse your muscles because your training them in a way they did not expect.
Thanks for the awesome program. For day 3, are we supposed to rest 60s between normal, narrow and wide pullups or only rest 60s between every rotation of the 3 different pullups? Your video shows no rest between the pullup types, not sure whether you are saving time for demo purpose or it's meant to be done like that.
Hello, the explosive pull up really works on your power which is good for the muscle up if you wanna get it later. The normal pull up with same speed in both direction is good for working your muscle. Either way works, just do both for the sake of variations. One thing might happen for the explosive pull up might involves some swing which makes the movement easier. So when you do it, you have to beware of your form. Peace.
Do this program it's great one and I only started it on sunday!
A week ago I couldn't go over 4 sets of 1 pull-up of each type. I'm on day 4 of the first week of this program and now able to complete 9 sets of 1 of each type.
Two months ago I couldn't do more than 2 normal pull-ups.
Im leaving to bootcamp on january. My pull ups are rarely over 10. Im gonna try this out and give you some feed back. Thanks for the video!
That is the best. Realy good advice here. Thank you.
try to increase explosiveness in upward movement and try to pull up as high as possible (bar to chest). In the beginning also use the momentum of your legs and check your grip, there are youtube video explaining the "special" grip for the best transition pullup > dip movement - hope that helps.
Best video on pull up increasing. Really know what your doing. Thank you.
It depends on many other variables such as other training you do, diet and whether or not you already have size.
Basically, if you have very little muscle, this on it's own can put on size however if you already have a developed body, you will need much more volume and variation in your routine to get gains. If you are already big, you could even lose size if you don't do other weight training.
Either way, the main goal for this particular type of workout is functional strength
I had that problem 4 months ago. I was weight 120+ kg. I was just jump to make a half (jump and try to hold on as much as possible). I'm on a diet now and my weight is 95 kg(190 cm height). And i can do 5-7 pull ups. And it gets better every day.
I do push ups 3-6 times a day everyday and it's enough workout for me, quickly climed from 15 pull ups to 50, just a small effort and it takes you 30minutes or less a day, the time between rests are sometimes 90seconds and other times many hours and i still get muscle mass.
This tips also works BUT Guys if you want to do more pull ups then keep doing pull ups everyday.If you can do only 1 pull ups then do 10 sets or more pull ups with rest time.Will increase.have to increase.Sorry for my English.
This is also great for the arms.. I don't even have to work out my biceps anymore. I was able to do 15 wide pullups when I started. After 2 and a half weeks I can do 22. Thanks!
i just wanna say thank you Barstarzz, 3 monts ago i spend a lot of my time to play videogames but after wathcing your videos im training for 4-5 days a week.i cant really do anything 'cool' liek you guys but i feel way better than befor and got some more self-esteem8sry for my bad english) :D
It depends on how hard you train. For example, endurance athletes (runners/cyclists) train almost everyday. If you need more rest (if you're sore from the day before) then take it. Some weeks, I can make all five days, but other weeks I rest on the fifth day. The first two days aren't physically draining either, it's really only the training set days that wear you down.
This program looks fire man, i will try it!
denilskobalkin have you tried it?
Good job my friend! I really like your ideas. Keep work out. I'm with you!
I find just adding a weight belt and 3 days a week doing pull ups like normal except with added weight increases reps over time quite quickly.
my routine for more pull ups is pretty simple as well. you do it over the course of a month, six days a week. OK on the first day you do as many pull ups as you can and write this number down. the next day your aim is to do more than 5 pull ups. every time day you manage to do 5 pull ups the next day you add 1kg to a weight belt or in a backpack and keep writing down the weight and number of pull ups. if you can't do more than 5 you just stay at that weight until you can. by the end of the month I had 15kg in a backpack. on the last day of your month do as many pull ups as you can, either in sets of 10 or just keep going until failure. when I first started this I could only do 5 pull ups but on the last day I found 10 pull ups easy. I was also doing this routine with dips and it worked just as well. good luck and have fun
Love it going to start working out again first thing in the morning push-ups max 3 reps everyday
Randy Urton did you ever start?
Yes, you can use it for either, however, on day 3, you should be doing 3 sets of normal pull-ups, 3 sets of chin-ups, and 3 sets of wide grip pull-ups.
fantastic idea, thanks for bringing it to us and demoing so well
Thank you so much for this! I started this routine about 3 months ago and I could only do 7 strict form pull ups and now I'm up to 17!
I plan on continuing this routine until I reach like 30 pull ups :) and at what point do you suggest trying with muscle ups? Thanks!
Thanks i was really confused because this guy explained all other exercises with details but the 3rd exercise got me thinking :P
These guys make it look so easy.
It depends on your grips. If you just want the bigger back have your grips the same as his at 1:30. The wider than that you go the more focus is put on your lats. The close grip one he does is more bicep...but all of these will use your biceps a bit
What I understand it's really all on you as long as it's not over 9. So if you pick #2 the 2 reg pull up, 2 close, and 2wide for total of 3 sets. Then next week do 3 of everything then 4 for the following week and so on. But if your more advance start off with a higher number like 5 of each the progress each week by one
wow I am going to try this program next week! Thank you for the quality information!
Imran Hajee did you try the program?
day 3's training sets were a little unclear to me. so based on his example, he'll do 1 set of 4 reps of normal grip, followed immediately by 1 set of 4 reps of close, followed by 1 set of 4 reps of wide, and that entire sequence will count as 3 sets. so therefore you do that sequence 2 more times with 60 seconds rest to make 9 total sets? what do people think?
Your supposed to pick a number of pull ups you think you can do for nine sets
For instance do five. Then all the stuff wait. Then all of it again with just five
figgleton yeah i know how you have to pick a number you're comfortable with but what i really wanna know is what exactly is counted as 1 "set", before you rest 60 seconds.
Marcus Wellz Im pretty sure its like this example: 6 pull ups (rest) 6 pull ups (rest) 6 pull ups (rest) 6 chin ups (rest) etc
Marcus Wellz Yeah its not clear to me either. I tried doing the 6 rest 6rest method but not sure. In the video he does them right after each other, which I am going to try today. So I'll try 6-6-6 rest 60 sec and then do it two more times. Let me know if anyone on here has made it clearer. Thanks
Joshua Love yeah i'm fairly certain that's how you do it. i've been doing it like that and it feels good. based on ed's example i don't see any other valid way of interpreting it.
Definitely did this for about 8 weeks now with no real improvement. Some weeks I might do one or two more reps on certain days, and then the next week or so I do less than when I started. Moving on to another routine now. Doing everything in equal sets of threes, increasing reps once or twice every week or so seems good i.e. start at three reps of 10, then 10;10;11 in 3-7 days, then 10;11;11 and 11;11;11 and so on. Hopefully this helps somebody
you think change comes overnight? give it a year
welp just realised this comment was from 5 years ago, so i hope you did it for 5 years lol
I more than doubled my pullups in 5 weeks, by following this program.
what i do every other day is a pyramid (going up and down the numbers (1,2,3,4,5,6-6,5,4,3,2,1) of 6 grips (starting with wide pull-ups to close to normal, then wide chin-ups to close chin-ups to normal chin-ups) every two or so weeks i add 1 more number to the pyramid so i still get to challenge myself. doing this with only 1 min rest between grips and minimum rest between pull-ups. i try not to get more than 10 sec rest if I have to. this method takes a lot of time too, could go on for an hour or more depends on your rest. another way to challenge yourself is to do pyramid dips on straight bar instead of rest between pull-ups, doing the same amount of dips as the pull-ups (for example 1 pull-up > 1 dip, 2 > 2, 3 > 3, and so on)
Jacob Levin 😁😁 💪
You should start by doing some variations of push ups to build some strenght or (go to the gym and start by rowing exercises to build some back muscle / use them ). Try to loose some weight if you have a bit of extra fat AND, most importantly, always attempt to pull up even if you can't go over the bar, do the max you can. Another major tip is to do chin ups, do get your biceps power. (Chin up -> palms face you, Pull up -> palms to the front of the bar)
Good comprehensive routine. Good demonstration too.
at school we called it "stairs". We would gather around the horizontal bar and each would do pull-ups; first - one pull-up, then, after everyone else is done - 2, and so on. Most of the guys would get out before 10 :D. I could do about 30 pull-ups in on go(now only about 20ish), but that way I could barely do 16.
I just did a "birthday special w/out" few days ago, comprising 101 reps pull ups (cumulative) split over 10 sets. Super tuff!! My lats & biceps are sore for 2 days after that. Remind myself to lose some weight before attempting this again!
6 weeks my record jump to 19 reps ! Thanks ,super training !
Bartek a jak wygladał Twoj dzień 4? bo mam watpliwosci czy powtarzac ten sam uklad roznych uchwytów z dnia 3, czy robic 9setow normalnych podciagniec.
Ja robiłem 9 setów normalnych podciągnięć :)
Amazing program bro, thanks for the video.
Washington Heights...My cousin and I use to go do pull ups there. Good routine. Keep up the good work.
Interesting program, I think it's worth trying. Clear instructions, no bullhit.
From Russia with respect)
On day 2 you should rest 10 seconds for each repetition in the previous set. So if you did 5 reps you should rest 50 seconds before doing 6 reps. After you've done 6 reps you should then rest 60 seconds before doing 7 reps etc.
I am in my second week and my day 1 is already much better than last week all around.
I am looking forward to see where I am at in 5 weeks.
Thank you making a video about this program, I can't wait to start!
Aram Dovlatyan did you start yet?
Yes, this is absolutely normal. The reason being is you dont rest enough in between sets that make your energy in your body dropped. Dont worry, this training is meant to increase your pull up number by the end of the whole program. Hence, you just have to train hard and then rest 2 days later on. You will notice some huge difference with ur pull up strength, provided that you sleep well and eat well.