Forums » Pull Up Bar Training
How to increase pull ups?
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Hey all,
I recently took a liking to the pull up bar and have been trying to increase my reps per set. I set out looking at all of the various youtube pages, military websites etc that i could find i have found 2 that are very interesting.
If you could please post your opinion about each of them and if you have any past experience with either please do share it!
The Armstrong Pull up vs Recon Ron Pull up:
The Armstrong pull up workout:Broken up into 5 different days.
1) Each day will commence of 3 sets max push ups2) Full Range of Motion
3) Each rep is to be done correctly
4/ Work outs per day are to be consecutive for results
Day 1Day 1 starts of with 5 maximum effort sets. Rest 90 seconds between each set. Do not concern yourself with numbers of reps per set. Each set must be a maximum effort.
Day 2Pyramind day. Start the pyramid with one repetition, wait 10 seconds, the next set has 2 repitions and 20 seconds rest (and so on). Continue in this fashion until a set is missed (the desired number of reps is not completed), then do 1 more maximum set and work your way down to 1 repition. E.g. 1,2,3,4,5,6,5,4,3,2,1.
Day 3
Do 3 training sets with normal grip (palms facing away or towards you). Wait 60 seconds before beginning 2nd set, slide your hands together (about half a fit inbetween them) with your palms facing you and do another 3 sets. After another 60 second wait, do 3 sets of wide grip (palms facing away from you).
Day 4'Do the maximum number of sets you can accomplish with 60 seconds rest inbetween each set. This is generally the longest training day. If you can do more than 9 sets you will need to add 1 more rep the next week unless you think you can do more than 1 rep.
Day 5On day 5 repeat which ever day you found hardest previously. Make sure it does change week to week. You can also try weighted pull ups with give fantastic results.
This training program was used by Major Armstrong of the American army who was training to complete the most pull ups in one continuous set world record. It is recommended that this training program is taking on for 7-9 weeks to receive dramatic results. Each week must be consecutive.
Recon Ron Pull Up:
Week123456789101112131415161718192021222324252627282930 Set 1 6 7 8 8 9 10 10 11 12 12 13 14 14 15 16 16 17 18 18 19 20 20 21 22 22 23 24 24 25 26 Set 2 5 6 6 7 7 7 8 8 8 9 9 9 10 10 10 11 11 11 12 12 12 13 13 13 14 14 14 15 15 15 Set 3 5 5 5 5 6 6 6 7 7 7 8 8 8 9 9 9 10 10 10 11 11 11 12 12 12 13 13 13 14 14 Set 4 4 4 5 5 5 6 6 6 7 7 7 8 8 8 9 9 9 10 10 10 11 11 11 12 12 12 13 13 13 14 Set 5 3 4 4 5 5 5 6 6 6 7 7 7 8 8 8 9 9 9 10 10 10 11 11 11 12 12 12 13 13 13 Total 23 26 28 30 32 34 36 38 40 42 44 46 48 50 52 54 56 58 60 62 64 66 68 70 72 74 76 78 80 82
Recommended for anyone who is joining the Marines who wants to be able to do 20 pull ups within 5 months. For the program to work, the indiiual must follow the program exactly with proper form. ( Recommended that one can do 6 continuous pull ups before beginning this program). All pull ups must be "Dead Hang" Pull ups with arms fully extended between pull ups.
Please feel free to share your opinion, training tips or experiences as it would be appreciated!
I personally believe using the Armstrong Program as a base and then adding on the Recon Ron would be an effective Regime for anyone who wishes to get fit.
Adam -
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http://www.50pullups.com/ Use this one to help you progress, if you like it keep using it. I have contacted a Russian youtube fitness channel and he said to me just doing your maximum number of repetitions twice a day will help to increase your endurance and strength as well :)
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