How To Increase Your Pull-Ups From 0 to 10+ Reps FAST

[UrkelaFikela]

If you find it difficult to do a lot of pull-ups in the series, here is one of the methods to fix it. This program was developed by Charles Lewis Armstrong while preparing to break the world record in the number of folds in one series. It is extremely good if you practice exercises at home and have half an hour of free time a day. The expected results (valid for average men who can do a couple of push-ups) are such that in just 6-8 weeks you can reach the maximum number of push-ups of about 20 reps. The program is spread over five working days - from Monday to Friday, with a mandatory break of two days over the weekend.

Pull-up PROGRAM
If you have enough time. As mentioned, the program is divided into 5 working days. To progress in the total number of folds you can do, you simply have to do them. This is called training specificity. You can't make a swimmer run to swim better or vice versa. Another important thing is to try to concentrate on a good movement technique rather than the number of repetitions you will do.

Day 1: Do 5 sets of folds "until canceled". You take a 90-second break between sets. Do not burden yourself with the number of pull-ups, take care of the technique. You will notice that the progress here will be manifested by the fact that you will be able to do more pull-ups in the last two series than in the maximum number. Make sure that each series is until you can perform no more correct repetitions!

Day 2: Pyramid - start the first series of "pyramids" with one joint. In the second series, do two pulls and so continue increasing the number in the next series by one until you reach a series when you can no longer increase the number. Then repeat that series once more. Calculate the pause between sets by multiplying 10 seconds by the number of repetitions from the previous series.

Day 3: Do 9 working sets of with a 60 second break between each series. What is called a work series here requires a little explanation: in a work series, someone can work 7 , someone more than that, and someone less. You have to decide for yourself. If your maximum number of repetitions in a series is 12 , it is unlikely that your work series can be more than 2-3 pull-ups. Note that you need to do 9 work series with a 60 second break in between. The goal is to endure all 9 series with the same number and not break on the fifth series or similar. It is better to do 9 sets of at least two folds instead of 6 in the first, 3 in the second and 1 in the third and stop there.

Day 4: Do the maximum number of work series, with a break of 60 seconds between series. Stop working when you can no longer do a well-executed work series. If you will be able to do over 9 work series, increase your work series by 1 pull-up next week.

Day 5: Repeat the day of the week that was the hardest for you to work. It can be different from week to week. You can even try to do the bends with extra load.

Lastly, remember that continuity is the key to success. Don’t miss the workouts. Last at least 6-8 weeks and you will be more than satisfied with the results.