Hey guys, let's pound out a million pull-ups by end of 2014 (3.0)

[LastGasp]

146,243+147=146,390

+18 = 146,408

[m0nkeh24]

+18 = 146,408

146,408 + 20 = 146,428


Idk about that million... Lol

[JoeyTS]

146,408 + 20 = 146,428


Idk about that million... Lol

146,428 + 40 = 146,468

[TobinBell]

Hi guys.I wrote an article recently about an 8-week pull-up program from a bodybuilder champion friend of mine.This could certainly add some numbers to our challenge. The article is also posted on my website. I hope you guys will like it.

This 8-week pull-up program has been proven to bring extremely positive results in giving you an extra layer of muscles on your arms and back. You want to try? Let's get started!

Problems with usual pull-up programs

This workout session is not our own creation, but Chris Shugart's. According to Chris, the majority of pull-up programs miss a very important factor, which is one of the most important of all: the muscle gaining factor. What this means is that if you focus solely on doing as many pull-ups as possible, then it may look cool in the gym, but it would not result in muscle increase in the end. If you take a look at those who can do 20-30 pull-ups at a time, they are not really that big no matter what exercises they are doing in the gym.


With the help of such a promising program as this, it is possible to add 0.8 inches plus to your arms, not to mention your back with an extra 4-week of focused and strength-centric workout period that could potentially add another 1 inch.

An interesting fact: Chris claims that if you cannot perform 12 reps of proper pull-ups at a time, then there is no point in doing specialized bicep exercises, because it would only be as effective as if you were trying to build a house without firm foundations. We can agree with that on some level. However, doing regular and controlled pull-ups can bring amazing results even in the short term.

The 8-week program

Now let's see the program itself! Since there is a large emphasis on your biceps and your arms, Chris favors the technique where palms face each other and where the palms are facing the person. The reason for his support is because it makes it easier for beginners to adjust to their own body weights, so they could later move on to heavier and more challenging pull-up techniques.

We have to differentiate 2 phases in this 8-week program. In the first, we focus on the volume while emphasis is laid on your strength level in the second. In the first phase of this program, you will basically perform pull-ups day after day.

Yes, we know that we have mentioned the risks of over-exercising already, but you must keep in mind that hours will pass between sets, so that you would not feel the toll on your performance in other muscle groups after all.

How does it look like in practice, then? Let's say you do a set of pull-ups in the morning, then some more in the afternoon; then you would do some in the evening. WARNING! Once again, we cannot stress the importance of being in control of your pull-up sessions, for over exercise would do more harm than good in the end.

Where should I do that?

Well, you do not have to go to the gym every time you need to perform these sets. Be creative. Try finding a place where you have access to tools that can help you do the pull-ups as successfully as in the gym. In the course of only 4 weeks, you will see amazing results if you are truly committed; and you would not even have to push yourself that hard.

There should be only one day in a week when you give your 100%; that is going to be your day of challenge: Make sure that on that day you do as many pull-ups as you possibly can in under 5 minutes. Then, make the next day a rest day.

How many reps at a time?

If you are capable of doing 12-15 reps properly, then do 10 reps for each section of the day(in the morning, in the afternoon, and in the evening). If you can only do 12 or less, then you must exercise a little bit more to even be able to start this program. Never go above 10, not even when you would be normally capable to do so. Also, let me repeat the fact that you should never go beyond your limits while following this program except for the day when you give your 100%. That is the time when you must show who you really are.

Technique: The first two weeks=palms facing each other, the third and fourth week=palms facing you. On your rest day, under no circumstance should you do any pull-ups whatsoever.

What about my other body parts?

This is another beauty of the program: You do not have to change a thing. If you feel the need to ease up on your arm sessions, then do so. Basically, if you eat quality food, you should have no problem doing what you have been doing up to that point.

Now let's see the workout plan:

Phase 1

Week 1

Monday: 10, 10
Tuesday: 10, 10, 10
Wednesday: 10
Thursday: 10, 10, 10
Friday: 10, 10, 10
Saturday: Day of Challenge: 40 reps under 5 minutes
Sunday: Rest Day
Total: 160 reps

Week 2

Monday: 10, 10, 10, 10
Tuesday: 10, 10
Wednesday: 10, 10, 10
Thursday: 10, 10, 10
Friday: 10, 10, 10
Saturday: Day of Challenge: 45 reps under 5 minutes
Sunday:  Rest Day
Total: 195 reps

Week 3

Monday: 10, 10, 10, 10, 10
Tuesday: 10, 10, 10
Wednesday: 10, 10, 10, 10
Thursday: 10, 10, 10, 10
Friday: 10, 10, 10, 10
Saturday: Day of Challenge: 50 reps under 5 minutes
Sunday:  Rest Day
Total: 250 reps

Week 4

Monday: 10, 10, 10, 10, 10
Tuesday: 10, 10, 10, 10
Wednesday: 10, 10, 10, 10
Thursday: 10, 10, 10, 10
Friday: 10, 10, 10, 10, 10
Saturday: Day of Challenge: 52 reps under 5 minutes
Sunday:  Rest Day
Total: 282 reps


The total number of reps during the first 4 weeks: 887 pull-ups

Results

You will have noticed a 0.8 to 1 inch muscle increase on your upper arms. You may also notice some extra muscle groups appear on your upper body. Stronger core, grasp and lesser body fat.

Tips for the first phase:

Do not try and over-perform yourself during the first week. If you are not gradually developing week from week, then it might mean that the start was too sudden and straining.
Only give your 100% on your Day of Challenge (we are referring to the pull-ups of course).
Do not try this program while on a diet -without proper amount of food, it would not work anyway.
Phase 2

Once you have completed the first four weeks, you may want to turn up the juice a little. If you thought this 4 weeks was hard, then you will be positively disappointed after Phase 2.That I can guarantee. The basic principle of this phase is to try and find that extra weight with which you are still able to do 6 pull-ups. You have to hook some extra weights on your legs or waist to make it work.

This is the extra weight you must use for every session. Make it 25 reps each time. It does not matter how many you do in one set. The point is to make it 25.It is possible that you would only have sets of 2 reps by the end.

Let's see a sample:.

Set 1: 6 reps

Set 2: 6 reps

Set 3: 5 reps

Set 4: 4 reps

Set 5: 2 reps

Set 6: 2 reps

Rest day?

Take as much rest day as you need. This is not a competition. Do this phase of the program three times a week.(Monday, Wednesday and Friday, respectively) If 3 times a week is too much for you to handle, then do it 2 times a week for 6 weeks.

Chris claims that, even by professional standards, 1 inch extra muscle on your arms a year are more than excellent results. He promises that this program yields the same results in just under 8 weeks. It might seem a stretch, but we believe that there is something to his beliefs. It is definitely worth the 8 weeks to see, isn't it?

You will not lose anything, will you? Now let's get to it.


-Tobin

[PtReyesGreg]

146,428 + 40 = 146,468

146,468 + 75 = 146,543 (Includes Mon, Wed, and Fri)

[squatz4ndOatz]

146,468 + 75 = 146,543 (Includes Mon, Wed, and Fri)

146,543 + 60 = 146,603

[jamalfudge]

146,543 + 60 = 146,603

+30=146,633

[LastGasp]

+30=146,633

+16 = 146,649

[lschepis]

Hi guys.I wrote an article recently about an 8-week pull-up program from a bodybuilder champion friend of mine.This could certainly add some numbers to our challenge. The article is also posted on my website. I hope you guys will like it.

This 8-week pull-up program has been proven to bring extremely positive results in giving you an extra layer of muscles on your arms and back. You want to try? Let's get started!

Problems with usual pull-up programs

This workout session is not our own creation, but Chris Shugart's. According to Chris, the majority of pull-up programs miss a very important factor, which is one of the most important of all: the muscle gaining factor. What this means is that if you focus solely on doing as many pull-ups as possible, then it may look cool in the gym, but it would not result in muscle increase in the end. If you take a look at those who can do 20-30 pull-ups at a time, they are not really that big no matter what exercises they are doing in the gym.


With the help of such a promising program as this, it is possible to add 0.8 inches plus to your arms, not to mention your back with an extra 4-week of focused and strength-centric workout period that could potentially add another 1 inch.

An interesting fact: Chris claims that if you cannot perform 12 reps of proper pull-ups at a time, then there is no point in doing specialized bicep exercises, because it would only be as effective as if you were trying to build a house without firm foundations. We can agree with that on some level. However, doing regular and controlled pull-ups can bring amazing results even in the short term.

The 8-week program

Now let's see the program itself! Since there is a large emphasis on your biceps and your arms, Chris favors the technique where palms face each other and where the palms are facing the person. The reason for his support is because it makes it easier for beginners to adjust to their own body weights, so they could later move on to heavier and more challenging pull-up techniques.

We have to differentiate 2 phases in this 8-week program. In the first, we focus on the volume while emphasis is laid on your strength level in the second. In the first phase of this program, you will basically perform pull-ups day after day.

Yes, we know that we have mentioned the risks of over-exercising already, but you must keep in mind that hours will pass between sets, so that you would not feel the toll on your performance in other muscle groups after all.

How does it look like in practice, then? Let's say you do a set of pull-ups in the morning, then some more in the afternoon; then you would do some in the evening. WARNING! Once again, we cannot stress the importance of being in control of your pull-up sessions, for over exercise would do more harm than good in the end.

Where should I do that?

Well, you do not have to go to the gym every time you need to perform these sets. Be creative. Try finding a place where you have access to tools that can help you do the pull-ups as successfully as in the gym. In the course of only 4 weeks, you will see amazing results if you are truly committed; and you would not even have to push yourself that hard.

There should be only one day in a week when you give your 100%; that is going to be your day of challenge: Make sure that on that day you do as many pull-ups as you possibly can in under 5 minutes. Then, make the next day a rest day.

How many reps at a time?

If you are capable of doing 12-15 reps properly, then do 10 reps for each section of the day(in the morning, in the afternoon, and in the evening). If you can only do 12 or less, then you must exercise a little bit more to even be able to start this program. Never go above 10, not even when you would be normally capable to do so. Also, let me repeat the fact that you should never go beyond your limits while following this program except for the day when you give your 100%. That is the time when you must show who you really are.

Technique: The first two weeks=palms facing each other, the third and fourth week=palms facing you. On your rest day, under no circumstance should you do any pull-ups whatsoever.

What about my other body parts?

This is another beauty of the program: You do not have to change a thing. If you feel the need to ease up on your arm sessions, then do so. Basically, if you eat quality food, you should have no problem doing what you have been doing up to that point.

Now let's see the workout plan:

Phase 1

Week 1

Monday: 10, 10
Tuesday: 10, 10, 10
Wednesday: 10
Thursday: 10, 10, 10
Friday: 10, 10, 10
Saturday: Day of Challenge: 40 reps under 5 minutes
Sunday: Rest Day
Total: 160 reps

Week 2

Monday: 10, 10, 10, 10
Tuesday: 10, 10
Wednesday: 10, 10, 10
Thursday: 10, 10, 10
Friday: 10, 10, 10
Saturday: Day of Challenge: 45 reps under 5 minutes
Sunday:  Rest Day
Total: 195 reps

Week 3

Monday: 10, 10, 10, 10, 10
Tuesday: 10, 10, 10
Wednesday: 10, 10, 10, 10
Thursday: 10, 10, 10, 10
Friday: 10, 10, 10, 10
Saturday: Day of Challenge: 50 reps under 5 minutes
Sunday:  Rest Day
Total: 250 reps

Week 4

Monday: 10, 10, 10, 10, 10
Tuesday: 10, 10, 10, 10
Wednesday: 10, 10, 10, 10
Thursday: 10, 10, 10, 10
Friday: 10, 10, 10, 10, 10
Saturday: Day of Challenge: 52 reps under 5 minutes
Sunday:  Rest Day
Total: 282 reps


The total number of reps during the first 4 weeks: 887 pull-ups

Results

You will have noticed a 0.8 to 1 inch muscle increase on your upper arms. You may also notice some extra muscle groups appear on your upper body. Stronger core, grasp and lesser body fat.

Tips for the first phase:

Do not try and over-perform yourself during the first week. If you are not gradually developing week from week, then it might mean that the start was too sudden and straining.
Only give your 100% on your Day of Challenge (we are referring to the pull-ups of course).
Do not try this program while on a diet -without proper amount of food, it would not work anyway.
Phase 2

Once you have completed the first four weeks, you may want to turn up the juice a little. If you thought this 4 weeks was hard, then you will be positively disappointed after Phase 2.That I can guarantee. The basic principle of this phase is to try and find that extra weight with which you are still able to do 6 pull-ups. You have to hook some extra weights on your legs or waist to make it work.

This is the extra weight you must use for every session. Make it 25 reps each time. It does not matter how many you do in one set. The point is to make it 25.It is possible that you would only have sets of 2 reps by the end.

Let's see a sample:.

Set 1: 6 reps

Set 2: 6 reps

Set 3: 5 reps

Set 4: 4 reps

Set 5: 2 reps

Set 6: 2 reps

Rest day?

Take as much rest day as you need. This is not a competition. Do this phase of the program three times a week.(Monday, Wednesday and Friday, respectively) If 3 times a week is too much for you to handle, then do it 2 times a week for 6 weeks.

Chris claims that, even by professional standards, 1 inch extra muscle on your arms a year are more than excellent results. He promises that this program yields the same results in just under 8 weeks. It might seem a stretch, but we believe that there is something to his beliefs. It is definitely worth the 8 weeks to see, isn't it?

You will not lose anything, will you? Now let's get to it.


-Tobin

I did this program in Feb and March and added about 3/16 of an inch and the other guys about half an inch as I can recall but ended up doing 1440 pull-ups in those 2 months. U must switch grips every week to prevent injury; overhand grip was also used.

+16 = 146,649

146,649 + 29 = 146,678

[lajoo]

146,649 + 29 = 146,678

146,678 + 200 = 146,878

last 5 days.

[chefwaffles]

146,878 + 6400 = 153278

since January till now.

[HealthNut12]

Can I join in with band assisted pull ups? I did the pull ups, just with a band since I'm still working on them.

[PtReyesGreg]

Can I join in with band assisted pull ups? I did the pull ups, just with a band since I'm still working on them.

Sure...join in.

[PtReyesGreg]

146,878 + 6400 = 153278

since January till now.

153278 + 25 + 20 = 153,323

[HealthNut12]

153278 + 25 + 20 = 153,323

Yeah! 153,323 + 11 = 153,334

[JoeyTS]

Yeah! 153,323 + 11 = 153,334

153,334 + 30 = 153,364

[umyrone]

153,364 + 80 = 153,444

[zagaboi]

153,364 + 80 = 153,444

153,444 + 25 = 153,469

[PtReyesGreg]

153,444 + 25 = 153,469

153,469 + 30 = 153,499

[squatz4ndOatz]

153,469 + 30 = 153,499

153,499 +60 = 153,559

[streetlegaltank]

153,499 +60 = 153,559

153,559+68=153,627

[Cannar]

did 20 this morning

153,627+ 100 =153,647

[PtReyesGreg]

did 20 this morning

153,627+ 100 =153,647

153,647 + 25 + 10 = 153,682

[jamalfudge]

153,647 + 25 + 10 = 153,682

+30=153,712

[Caspaaa]

+30=153,712

153,712 + 400 (Last 6 months) = 154,112

[Bustednz]

153,712 + 400 (Last 6 months) = 154,112

In with the last month of rack chins (overhand WG still) due to injury

154,122 + 180 = 154,302

[louistan100046]

154302 + 69 = 154371

[m0nkeh24]

154302 + 69 = 154371

154,371 + 50 = 154,421

[ItzJesusp]

154,371 + 50 = 154,421

+ 20 = 154,441

[LastGasp]

+ 20 = 154,441

+15 = 154,456