20 Pull Ups Program Integrated with a Regular Training Routine
September 25th, 2008 Posted in Workout Routines Pull Up Routine |
There is a neat new program at http://pull-ups-training.com/ that will help you increase your pull ups. Check it out then read this article.
Someone beat me to the punch. I was going to write a program like this based on what I saw at The 100 Push Ups Challenge, but I just didn’t make the time to do it. So what I will do instead, is to explain how to work this 20 Pull Ups program into your regular training routine so as not to sacrifice the rest of your muscles while on this program. Get ready for some 2-a-day workouts!
The premise of 20 Pull Ups is to combine several training methodologies throughout the week by doing several sets of pull ups each day. This is a 6-8 week program for those who can already do at least 5 pull ups. However, if you can’t do 5 pull ups, there is a slightly longer program that you can use, which incorporates assisted pull ups for the first 4 weeks. Either way, you should give this program a try if you want to be able to do more pull ups.
Notes on Lifestyle and Nutrition
If you follow the 20 Pull Ups program with my recommendation for morning workouts, make sure you get plenty of sleep each night, and make sure you are eating at least 5 small meals or snacks a day with plenty of protein. Post workout drinks are very important. Try Biotest Surge for a specially formulated post workout cocktail. Also attempt to throw back a gallon of water a day.
By the end of the 8 weeks you should be in some kind of superb shape if you follow these programs exactly as prescribed and live the type of healthy lifestyle that I am describing here.
The Pull Ups Workouts
This is a synopsis of the workout. For the details, visit the 20 Pull Ups website itself.
Day 1 – 5 sets, as many pull-ups as you can do.
Day 2 – An ascending pyramid, to which I previous dedicated an entire post here -> Increase your pull ups by 50% in one day, and one max effort set.
Day 3 – 9 sets; 3 overhand, 3 close-grip chin ups, 3 overhand; all using a number of ‘training reps’ that were decided earlier in the week. I won’t get into the details of ‘training reps’ just go to the 20 Pull Ups website and read about it.
Day 4 – See how many sets of ‘training reps’ you can do, and adjust your ‘training reps’ accordingly if you can do more than 9 sets.
Day 5 – Choose the worst or hardest workout of the week and repeat it, trying to improve on your numbers.
Weekends – Off completely! No exercise what-so-ever unless it’s like hiking or some recreational stuff.
Reflection on 20 Pull Ups
This could potentially be an interesting program, but could potentially damage your progress on other muscle groups if you focus too much on pull ups and neglect legs, chest, shoulders, and core. Do not try to improve on anything else other than your pull ups while you are on this program; everything else should just be on maintenance phase for now.
Combining a Regular Training Program with 20 Pull Ups
It seems to me that the best way to utilize a program like this, is to do a regular workout in the morning Mon/Weds/Fri and a couple sets of push ups each morning on Tues and Thurs, then hit up your 20 Pull Ups routine at night. You would not ever train back or biceps in the morning, and you would want to take it easy on triceps too. Morning workouts should focus on legs, chest, shoulders, and core.
The Morning Workouts
Start with a warm-up. Then do 5 sets of 5 for the first exercise, 3 sets of 5 for the second exercise combo, and 2 sets of 7 for the third exercise combo. Combos should be done with minimal rest between exercise 1 and exercise 2. Rest 60 – 90 seconds between sets and combo sets.
Stretch for 10 minutes after your workout.
Do not forget your post workout shake within 20 minutes of the workout. This is especially important to get nutrient back into your body before the evening pull ups workout.
Do not be concerned if you don’t make significant progress on your regular workout routine. You may or may not lift an extra rep or an extra pound in each consecutive workout. If you do, GREAT, but most of the focus should be on improving your pull ups.
Day 1 – Squats, Incline Dumbbell Press & Calves, Dips & Abs
Day 2 – Max effort push ups as detailed by the 20 Pulls Ups program.
Day 3 – Bench Press, Lunges & Abs, Clean and Press & Calves
Day 4 – Max effort push ups as detailed by the 20 Pulls Ups program.
Day 5 – Deadlifts, Overhead Press & Calves, Skull-crushers (Lying French Press) & Abs
Weekends – Off completely! No exercise what-so-ever unless it’s like hiking or some recreational stuff.
Conclusion
Again, if you follow these two program exactly, combined with proper nutrition and plenty of sleep, after an 8 week period you should be able to do a TON of pull ups without sacrificing any other muscle groups. You should also be able to drop some significant body-fat due to the healthy lifestyle and the vast number of calories you will burn each day.
Please leave some comments and let me know how you fare with this program. If you would like me to use you as a case study, I would be happy to post your stats, pictures, and progress on Project Swole as a featured series, but you have to stick with it at all costs (except illness or injury) or I will berate you as a failure for wasting my time.
Written by SteveSteve is a formerly ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting since 1994. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
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Tags: 20 pull ups, Conditioning, pull-ups, Weight Training, weightlifting, Workout Routines
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5 Responses to “20 Pull Ups Program Integrated with a Regular Training Routine”
By tonyms on Sep 27, 2008
Great post, this is a hard workout, but No Pain no Gain right?
My workout is based on strength training, low rep and heavy Weight, i just do pull-up in my shoulder and dorsal day 4to6X2..and in my arms day i do chin-up 4to6X2 with additional weight,then in some weeks i focus more in my laziest muscle
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By Dominic on Jan 23, 2009
I read your work out routine and i have a quick question, when do i incorporate any back or arm workout within the 5 day pull routine or is the pull up routine my back/arm routine. I say this because i have been training for pull up by going HEAVY on my back and arms days.
By Steve on Jan 23, 2009
Dominic:
There is plenty of tricep work in there. Your back and biceps are covered by the pull up routine.
I also used to go heavy on my back, doing 3-5 rep weighted pull ups. After a while my back got pretty strong, but I was always still stuck at 15 or so consecutive reps. This program is geared more towards increasing the number of pull ups you can do, rather than increasing your pull up strength or the size of your back muscles. Of course you will definitely enhance your V shape by completing 8 weeks of this program.
By jerome t hamilton on Jan 23, 2009
ha steve i would like 2 do this type of workout because i am a 37yrs old skinny man i been trying for like a year or so 2 gain some chest and arm muscle would this program work for someone like myself that a type one diabetic
By David on Jun 30, 2009
So, you don’t think it’s too much chest/tricep work to do the push ups on Tuesday and Thursday? Right before and after your heavy bench day?
Should I do the push ups every day as proscribed by the 20 pull up program?
Thanks for this program, and for answering the question when you get to it.