THE SKINNY BASTARD PULL UP PROGRESSION

28 Nov

THIS WAS TAKEN FROM THE ARTICLE “TIME TO UP YOUR PULL UPS” WRITTEN BY MIKE GUADANGO (T-NATION)…. CLICK HERE TO READ THE ARTICLE 

  • If you’re relatively weak and only have so-so pull-up ability, start with this basic pull-up progression using percentages of total reps.
  • This simple submaximal progression will raise your total volume gradually so that you’re not constantly maxing out, which leads to over-training. 

Max Pull-ups: 10

Week 1 – 4 x 60%

  • 60% x 10 reps = 6 reps, so perform 4 sets of 6 reps.

Week 2 – 5 x 60%
Week 3 – 6 x 60%
Week 4 – 4 x 70%
Week 5 – 5 x 70%
Week 6 – 6 x 70%
Week 7 – 4 x 80%
Week 8 – 5 x 80%
Week 9 – 6 x 80%
Week 10 – Max

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