I currently can do anywhere from 12-15 pullups. Fredrik, running is definitely encouraged! I chose to start with a training set of 1 given my one set max on day one (and how sore I feel right now) which made day three 9×1 rep (over, under, over, as described). A pull up workout is a great, simple exercise routine. Thanks. Want a copy on the go? 1. After the WOD, I did not have much in the tank for a pyramid set, and I did do 3 max PU sets. Go for it! On the advanced program, should we continue to do three max sets of pushups on the days when pullups are done? I did one day per week with the described rest periods, but all the others with grease-the-groove (GTG) approach, which is basically minimum 1 hours rest between sets. Adjust it. If you want to get better at pull-ups. This was easy. If you successfully complete Day 3, try to raise the number of repetitions in your training set by one when you do Day 4. It’s my 4th week on armstrong. Let’s see how you’re doing with 4 strict weeks of training. Do pull-ups with your regular workouts. It is important that you do not change the repetitions in a training set in midstream. The goal is as much a mental challenge as it is a physical challenge. 72 hours, look through earlyer comments for more information . I am looking at completing my PFT on June 24th. Topped it off with 65 total floor presses using two 50# freeweights. Okay, one last question on the advanced program: The program says dictates that when I my training set reaches 8 reps, I am to add more weight. I was doing dips/pushups/squats almost every workout but after my pullups. Frankly, that should not be your goal for minimizing overtraining and maximizing growth in strength. If anyone still monitors this blog, I’ve got a few questions Background: I started out this program doing about 14 pull ups on a pft set (I had on and off been doing pull ups over the spring and summer and increased from 12 to where I’m at now) and have been religiously following the guidelines for each day for over 3 weeks. Or do you even stay at the bar? If you get a least nine sets done on Day 4, that tells you that your training set ought to be one repetition higher. The program is conveniently divided into five training days. There’s no shame. If you’ve already developed basic pull-up proficiency — i.e., you can complete 10 reps or more for three or more sets — it’s time to take things up a notch. Start all workouts with pullups, so you’re not tired out by that time, but feel free to combine other exercises. QUESTION: Is it crucial that we take a 2-3 hour pause after the pushups ? My goal is to get to 20+. I’m using it for about ten weeks with good results. Thanks fir the advice. Do you think this is too much? So if I have to do 1 pull up for each set to make sure I get 9 sets? Very, very effective program to increase pull-up reps, What grip should it be on day 4 please someone it’s tomorrow for me ahha . Day 4! How important is the order of the grips used on day 3? I like to mix them in once in a while and go lower reps. Like if in the gym you usually do 2 or 3 sets of 10 of everything using heavy weight, your muscles are “short”; this is strength training. Pyramid Day. do i do one at a time like… wide rest close rest normal rest and continue like that?? Major Armstrong described his morning routine in the following manner. They’re currently on the Recent Blog Posts list on bottom of the page, but that’s a pita to find, and they can get bumped off it by newer posts. Which type of pull-ups to work for day 1 day , 2 and day 4 ? You’re right about wide grip being the most difficult and it being the final set on day 3 but that’s the idea to improve your overall pullup. My training set on Day 3 is 6 reps. 3 sets of each variation is very easy. P.S. Usually a pull-up bar is one of the stations. To answer your question, always rest between any set. The issue is that I can do 8 pullups on the first set, but only 1 or 2 on the second, and then not even 1 on the third! I’m really confused about Day 4 though. The Advanced routine is ready for you. http://pull-app.appspot.com/andras/LEDiKsOD. I like the name as well. Is there a good universal standard or does that change by person? Yes, just choose a wider grip. So far this is a bit of a joke. 5 days a week with only two rest days. Is it a good thing to do or will it decrease the result of the pull up routine? Do I understand correctly that one never actually completes the “pyramid” in the sense of descending back down to a final 1-rep set? And if you wait 10 seconds after each rep, how long do you wait after each set? Great workout, i will start doing this tomorrow morning directly. Sorry for so many questions, and I appreciate your time! You missed a set) Do one more set at a maximum effort. Day 1 is always going to be the hardest day of the week since you max out 5 times. If you are new to pull ups and would you like a quick 135 second warm up video before doing pull ups, then follow Coach Edwards’ video below. Day 2 – Pyramid to a total of Decline Push Ups : 106 | Dip : 54 | Squat : 305. Routine. All you need is a well secured bar or some free space. Congratulations on your success so far. and on day four im doing as many training sets as possible, so rather than doing three of the same in a row for example… three wide three close and three normal.