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Several times each and every day (5-6 days per week, 1-2 days off), perform a sub-maximal set of pullups.Your goal should be to do as many pullups as possible throughout the course of each day.
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So, I’ve outlined what I would recommend for a complete pullups program, and it’s actually very different than what you’ll find in the book. The following program can be modeled using any of the following exercises: Beginner level 1: flexed-arm hangs Beginner level 2: negative repetition pullups Beginner level 3: the many forms of assisted pullups (partner-assisted, band assisted, or jumping pullups, etc.).
Intermediate level 4: deadhang pullups (ie traditional pullups) Advanced level 5: weighted pullups Whichever level you’re able to do comfortably and with good technique, you should start the first month using that particular technique, and work your way up to the next levels, if possible.
You can chalk it up to practicing the technique and training the nervous system to perform it efficiently.
If you’ve done this right, you’ll be primed for compressing your training into actual sessions and building volume next month. No more practice sets throughout the day, no matter how tempting it is (though, you could start greasing the groove with another movement skill on the side).
Here is an example of the progression: 2, 4, 6, 8, 10 (max), 8, 6, 4, 2 = 50 total pullups Go up as high as you can while maintaining proper technique, and rest as much as necessary between sets.
Instead of following a rigid structure for rest, just rest as much as you feel is necessary to complete the next step.
Below, you’ll find a complete workout program with several pullup workouts that you can use to accomplish these goals.
Back when I was in high school, I followed a 52-week workout program right out of the book Maximum Fitness: The Complete Guide to Navy SEAL Cross Training.
If you can find a way to integrate these into your current training sessions, then by all means, do so.
If it just won’t work, then either do these at the end of your workouts as “finishers,” or perform them at a different time entirely.
Over the next three months, while following the first training cycle, I increased my pullup numbers from a maximum of 6-7 reps to an astonishing 31 reps – my all-time record.