Double your Pull-ups - Try the Pull-up PUSH Workout!
StewSmith.com
This week, getting better at pull-ups is the subject of
many people’s concern. As with the Pushup-Push Workout (linked below),
this idea makes little sense physiologically, but it works. You never want
to have an extended period of repeating the same exercises day after day, but
you can do this workout for ten days, rest for three or four days of no pull-ups
– then test on day 14 or 15. There you will find your increase to be as
high as 50-100% from your previous max pull-ups. Here is the question from
a Marine Reservist wanting to max his PFT of 20 pullups.
Where can
I find your pull-up routines outlined? I am stuck at about 7 pull-ups and would
like to get to 10-12.
Related Articles:
Pushup Push
PT Pyramid
Pull-up Article
Since the unbelievable success
from the
Pushup –
Push Workout where people doubled their pushups in two weeks, I did the same
test with students young and old with similar success on pull-ups. This
workout works best on folks you can do 3-10 pull-ups. Many raised their
pull-ups to 10-20 in two weeks.
Here is what you need to try for
a two-week period:
Do your regular workout program, but for 10 straight days do an additional 25-75
pull-ups
If you can do less than 5 pull-ups – do 25 pull-ups for your daily plan below:
If you can do more than 5
pull-ups – do 50 pull-ups for your daily plan below:
If you can do more than 10
pullups – do 75 pullups for your daily plan below:
ODD DAYS:
Supersets OR pyramids:
10 supersets:
repeat 10 times
pullups - max
pushups - 20
dips - 5-10
abs of choice - 30
pyramids: - see PT Pyramid article above
pullups - 1,2,3,4,5,6,7,6,5,4,3,2,1 - rest with
pushups - 2,4,6,8,10,12,14....2
abs of choice 5,10,15,20,25,30,35....5
alternating with NO rest from one exercise to the next
EVEN DAYS:
25- 50-75 pull-ups anyway you can throughout the day or in a single workout.
Do small repetition sets until you reach 25- 50 pull-ups.
Rotate for the next ten days
from odd day workout options and even day pull-up supplement, then take
three-four days off from doing ANY pull-ups. Test on day 14-15 and let me
know your results.
I am trying this for some female
Marines at this time with the Flexed Arm Hang. If you want to try the same
but applied to the FAH, here is what you do:
Do 25 or 50 or 75 seconds of FAH
in as few sets as possible on ODD Days and add supersets of FAH for TEN sets of
15-30 seconds.
Good luck with the Pullup-Push
Workout. Push yourself and you can quickly perform better on your pull-up
test. You can fit this type of program into your present workout plan by
just adding 25-50 pullups on your rest days so you do a ten-day routine of
pull-ups.
Keep in touch and let me know if
I can help you or visit the
StewSmith.com Fitness Store for more ideas on
workout plans to help you ace your fitness test / lose weight / etc.
