Increase strength, Bodyweight
This program is designed to build your foundation from 0 up to 50 consecutive pull-ups! It is a lot and it is extremely difficult do reach. But not impossible.
To be honest though, when you reach 30 pullups, it will already be a really impressive achievement. You will have developed your strength and physique substantially. 30 pullups is absolutely enough to maintain healthy, developed muscles and you don't need to do more than that.
However, if you want to aim higher, we have 50 pullups for you.
The program is designed for 3 workouts per week. Choose the days that suit you the most. This is usually Monday, Wednesday and Friday. Always Warm up before workout and Stretch after them. Before starting read how to do Pullups. Do the pullups correctly. Don't cheat yourself.
You need to start the program from a place that matches your fitness level.
Perform the test (the maximum number of repetitions) to determine how the training program should start. Relax a few days and start exercise program from workout, which corresponds to the result of the test:
less than 5 pull-ups - day 1
4-5 pull-ups - day 15
6-8 pull-ups - day 29
9-11 pull-ups - day 43
12-15 pull-ups - day 57
16-20 pull-ups - day 71
21-25 pull-ups - day 92
26-30 pull-ups - day 113
31-35 pull-ups - day 134
36-40 pull-ups - day 155
40+ pull-ups - day 176
1.If you were not able to all the reps in workout - make a break for 2-3 days and then repeat.
2.If you are very behind schedule, do the test again and start the program with the necessary training.
Be sure to concentrate on good form during program. The workouts will get progressively harder with more reps and any bad tendencies you have now will only become more ingrained as you move further along. Focusing on proper form early on will help you greatly as the number of reps increases.
If you need additional rest between sets, take it! The number of repetitions is getting considerably higher, so if your form begins to suffer due to fatigue or shortness of breath, then drop down and rest for as long as you need before you continue. If you experience any sharp pain, lightheadedness or exhaustion, you should end the workout and consult a medical professional. Don’t be ashamed if you need to break some of the reps down into two or more sets. Every workout presents a lot of pull-ups.
When you’re doing higher numbers of reps, you’ll need to learn how to use your momentum at the top and bottom to keep going. It’s a subtle movement—not a swing or a leg kick—but a little “roll” at the top and the bottom to keep your momentum moving throughout the set. Think of each pull-up as a piston in a motor: a controlled, fluid movement up and down…but with power!
Repeated exercises of any type can exacerbate any soreness in muscles and joints due to overuse. Even with proper form and balanced training, highrepetition sets of pull-ups are extremely hard on the body. Do NOT continue if you have lingering soreness or clicking in your shoulder or elbow joints. Please take as many rest days as you need to rehab before or during a program. All the hard work you’ve put in so far won’t count for anything if you hurt yourself by overtraining. Be careful, train smart.