pullup routine?

[Joedan]

Hey right now im going for endurance, I've been trying to find some good pullup routines and was also wondering would doing pushups 6 days a week would be overtraining? Right now I can do 14 chinups and trying to build to around 30. I can only do about 35 nonstop pushups without pausing and also looking to try and build that up to around 60, Ive been trying to search the forums but couldnt find any consistent routines, can someone please link me or give me any advice? thanks in advance. Ill also include squats somewhere in this probably

[Mikey1]

6 days a week is too much for ANYTHING IMO......

also pullups and pushups work totally different muscles

[1MikeD]

On the army pt test I did 103 push-ups in 2 minutes so take my advice.

If you do a good push-up workout you can't do push-ups the next day.

It takes 1-2 rest days to recover from a push-up workout.
Example;
Push-ups
Rest
Rest
Push-ups

There are a lot of different push-up workouts out there try them all.

Never do the same push-up workout.

A stop watch is a great tool.

A good mix of heavy lifting and push-ups produces good results.

All this goes for pull-ups too but thats not my area so you may want to ask somone else about pull-ups.

[1MikeD]

This might be a good routine for you;

M-Push-ups
T-Pull-ups
W-Push-ups
Th-Rest
F-Pull-ups
Sat-Push-ups
Sun-Rest

Try that for a week or two them change the training split.

Just out of curiosity why do you want to do so many push-ups and chin-ups? You could have a much better lifting program.

[bigmantis]

http://www.4mcd.usmc.mil/AOP/OSOHyattsville/Armstrong%20Pullup%20Program.htm

kinda confusing, but im gonna try it.

[Stagger]

To increase pullup reps, do them every day, or at least 6 days a week. Spread your sets throughout the day, try to get 4 or 5 a day. Since you can do 14 right now, try 4-5 sets of 5-6 pullups a day, 6 days a week, and then increase the reps by 1 every 2 weeks.

The most important thing is to avoid fatigue. Fatigue is the enemy. If you don't have enough time to do a set every few hours (most people don't), then do it ladder style. You do that by starting out doing a set of as many reps as you can do before it feels difficult. So let's say you manage 10 on your first set, then you rest for a minute, then do the same thing and maybe this time you only get 8 reps before it gets hard. Keep going until you get down to not being able to do 1 rep without difficulty. Do that 6 days a week. It shouldn't be too hard to use the first one with the 4-5 daily sets though, because even though you'll be in different places during the day, you can do pullups just about anywhere there's a door or a tree or a bar.

This is a very solid method, I used it and it works miracles for pullup reps. The key is doing as many reps as possible without getting tired, and with this you end up doing 100+ a week without fatiguing yourself. Make sure to eat a lot and sleep well though.


As for pushups, my favorite program is to do it the same way I do above, but also a good way is to do them pyramid style. Start with 1 rep, then rest, then 2 reps, rest, 3 reps, rest..... and so on until you get to 10, then come back down to 9, 8, 7..... By the end you'll have done 100. I did that every other day to get my reps up.

[bigmantis]

should i stop doing bi's and back while i do this?

[forklift]

Originally posted by Stagger
To increase pullup reps, do them every day, or at least 6 days a week. Spread your sets throughout the day, try to get 4 or 5 a day. Since you can do 14 right now, try 4-5 sets of 5-6 pullups a day, 6 days a week, and then increase the reps by 1 every 2 weeks.

The most important thing is to avoid fatigue. Fatigue is the enemy. If you don't have enough time to do a set every few hours (most people don't), then do it ladder style. You do that by starting out doing a set of as many reps as you can do before it feels difficult. So let's say you manage 10 on your first set, then you rest for a minute, then do the same thing and maybe this time you only get 8 reps before it gets hard. Keep going until you get down to not being able to do 1 rep without difficulty. Do that 6 days a week. It shouldn't be too hard to use the first one with the 4-5 daily sets though, because even though you'll be in different places during the day, you can do pullups just about anywhere there's a door or a tree or a bar.

This is a very solid method, I used it and it works miracles for pullup reps. The key is doing as many reps as possible without getting tired, and with this you end up doing 100+ a week without fatiguing yourself. Make sure to eat a lot and sleep well though.


As for pushups, my favorite program is to do it the same way I do above, but also a good way is to do them pyramid style. Start with 1 rep, then rest, then 2 reps, rest, 3 reps, rest..... and so on until you get to 10, then come back down to 9, 8, 7..... By the end you'll have done 100. I did that every other day to get my reps up.

[Joedan]

I like staggers idea and I also like http://www.4mcd.usmc.mil/AOP/OSOHya...p%20Program.htm , could i still perform minor weight training with either one of these or would that be too much? like bench press / squat / maybe some curls. Thanks for the replies guys im going to start this next monday and try it for 4 weeks and see how it goes

[Joedan]

Can someone please help me out here on my last question or would that be too much?

[1MikeD]

Originally posted by Joedan
Can someone please help me out here on my last question or would that be too much?
It's kind of hard to say it depens on which program you go with and your goal.

What is your goal?
To do more push-ups and chin-ups?
To run faster?

[Joedan]

Right now both , im just trying to build up all around endurance right now , im probably going to go with the routine in the link, could i add in a couple sets of squats/flat bb bench/db curls to go with it?

[Grant73]

Here is something you could try. Rest for 5-10 seconds on the down position. This will help strenghten your forearms, which is usually your wink link in pull ups; they are the first thing that tires.

[1MikeD]

Originally posted by Joedan
Right now both , im just trying to build up all around endurance right now , im probably going to go with the routine in the link, could i add in a couple sets of squats/flat bb bench/db curls to go with it?
I don't think doing that routine and your normal lifting will be a problem. I'd say the hardest day of doing push-ups would go best the same time you lift chest and the hardest day for pull-ups would go great on the same day you lift back. You could do push-ups benching push-ups dips or however you like. Push-ups and pull-ups won't effect your legs so squats are fine. Just add the push-ups and pull-ups into your normal lifting routine and when you feel you are recovered do a workout just for push-ups or pull-ups.

I hope I helped you but this is a hard one to give advice on.