The plan for doubling your max pull ups!

Summary

In this video, the trainer presents a structured three-day program to increase maximum pull-ups, suitable for individuals with a max count between 5 and 12. The program consists of three key workouts: Day 1 focuses on three max effort sets to failure, Day 2 involves 10 sets at half the best reps from Day 1, and Day 3 incorporates an ascending ladder workout. With proper technique and adequate rest, participants can expect a 50% to 100% improvement in max pull-ups over eight weeks. The trainer encourages viewers to engage with the content and seek further guidance.

Takeaways

• 😀 This pull-up program is designed for individuals with a max pull-up range of 5 to 12.
• 💪 The training schedule is structured over three days per week, ideally on non-consecutive days.
• ⏳ The program duration is 8 weeks, with expected improvements of 50 to 100% in maximum pull-up performance.
• 🏋️‍♂️ Day 1 focuses on three max effort sets performed to technical failure, emphasizing solid form.
• 🔄 Rest for at least 5 minutes between sets on Day 1 to ensure optimal recovery.
• 🔢 Day 2 consists of 10 sets with half the reps of the best set from Day 1, gradually increasing reps over time.
• ⏲️ Maintain a strict 1-minute rest between sets on Day 2 for effective recovery.
• 📈 On Day 3, use ascending ladder workouts, starting with 1 rep and building up to your maximum.
• 🕒 Take a 30-second rest between each rung of the ladder to manage fatigue.
• ✨ Following this program for eight weeks can lead to substantial increases in pull-up strength and technique.

Q & A

What is the primary goal of this pull-up training program?

The primary goal is to increase your maximum pull-ups, ideally for individuals who can currently do between 5 and 12 pull-ups.

How often should this program be performed each week?

The program should be performed three times a week on non-consecutive days, such as Monday, Wednesday, and Friday.

What can participants expect regarding their max pull-up increase over eight weeks?

Participants can expect a 50 to 100 percent increase in their max pull-ups over the course of eight weeks.

What does Day 1 of the program entail?

Day 1 involves performing three max effort sets to failure, ensuring strict form and a minimum of five minutes rest between each set.

How are the reps structured on Day 2 of the program?

On Day 2, participants perform 10 sets of half the reps from their best set on Day 1, with a progression system to increase reps gradually until reaching 10 sets of 6.

What is the purpose of the ladder sets on Day 3?

The ladder sets on Day 3 are designed to help participants gradually increase their pull-up reps in a structured manner, starting from 1 rep and ascending until fatigue prevents further reps.

What kind of rest is recommended between sets and rungs?

Participants should take at least 5 minutes of rest between max effort sets on Day 1 and 1 minute between sets on Day 2. For Day 3, a strict 30-second rest is suggested between each rung.

What should participants focus on during their sets?

Participants should focus on maintaining solid technique and performing sets to technical failure, avoiding any kipping or improper form.

Is this program suitable for individuals with a max pull-up count outside the 5 to 12 range?

While the program works best for individuals with a max pull-up count between 5 and 12, it can also be effective for those with higher or lower maxes.

What should participants do if they cannot complete the reps for a rung during Day 3's ladder sets?

If participants struggle to complete the reps for a rung, they should revert to the previous rung and not attempt to move up until they are confident in completing it.