Comments on: 20 Pull Ups Program Integrated with a Regular Training Routine http://www.projectswole.com/workout-routines/20-pull-ups-program-integrated-with-a-regular-training-routine/ A place where beginner, amateur, and experienced athletes can maximize their physical potential through conditioning, weightlifting, nutrition, and discipline. Mon, 15 Mar 2010 20:06:09 +0000 http://wordpress.org/?v=2.9.2 hourly 1 By: Steve http://www.projectswole.com/workout-routines/20-pull-ups-program-integrated-with-a-regular-training-routine/comment-page-1/#comment-9032 Steve Mon, 01 Mar 2010 15:00:41 +0000 http://www.projectswole.com/?p=452#comment-9032 Yeah I think that should work nicely. Yeah I think that should work nicely.

]]> By: Jon http://www.projectswole.com/workout-routines/20-pull-ups-program-integrated-with-a-regular-training-routine/comment-page-1/#comment-8973 Jon Sat, 27 Feb 2010 00:10:33 +0000 http://www.projectswole.com/?p=452#comment-8973 Hey Steve, I'm thinking of starting this program in a couple of weeks, would it be ok to use this program with the "Increase your Squat by 100 pounds" program when I do squats on Mondays? Hey Steve, I’m thinking of starting this program in a couple of weeks, would it be ok to use this program with the “Increase your Squat by 100 pounds” program when I do squats on Mondays?

]]> By: Thad http://www.projectswole.com/workout-routines/20-pull-ups-program-integrated-with-a-regular-training-routine/comment-page-1/#comment-7995 Thad Wed, 27 Jan 2010 20:40:15 +0000 http://www.projectswole.com/?p=452#comment-7995 Hey, i just started this workout because i love pull ups and their overall effect on the upper body. Although, i'm a very skinny guy and just wanted to know if this work out is gonna help me gain some muscle mass so that i'm not so skinny anymore! Hey, i just started this workout because i love pull ups and their overall effect on the upper body. Although, i’m a very skinny guy and just wanted to know if this work out is gonna help me gain some muscle mass so that i’m not so skinny anymore!

]]> By: Steve http://www.projectswole.com/workout-routines/20-pull-ups-program-integrated-with-a-regular-training-routine/comment-page-1/#comment-7860 Steve Thu, 21 Jan 2010 05:18:42 +0000 http://www.projectswole.com/?p=452#comment-7860 Mark: If your body is telling you that you are overtraining, you should listen to it. An active recovery week might be in order. The active recovery should consist of very little, if any, weight training. Do some HIIT workouts or go play a sport like racquetball for the week. Mark: If your body is telling you that you are overtraining, you should listen to it. An active recovery week might be in order. The active recovery should consist of very little, if any, weight training. Do some HIIT workouts or go play a sport like racquetball for the week.

]]> By: Mark http://www.projectswole.com/workout-routines/20-pull-ups-program-integrated-with-a-regular-training-routine/comment-page-1/#comment-7858 Mark Thu, 21 Jan 2010 03:52:16 +0000 http://www.projectswole.com/?p=452#comment-7858 Hi Steve, I just came across your site because I am actually in week 8 of the pullup program on the same site and I was trying to find information on how long I should continue it. When I started my first day of pullups on the program, my five sets were: 5, 4, 2, 1, 1. Week 8 Day 1 numbers were: 9, 6, 4, 3, 3. I do the recommended 3 sets of pushups in the morning (using the Perfect Pushup) and try to add 1 pushup to my total every day. I've gone from 17, 12, 10 on my first day to 24, 23, 21 on my most recent day. On at least one of my off days I do a lot of leg training including squats, calf raises, toe raises, and hamstring exercises. I am a bit worried about overtraining and am probably going to take a week off or so from the pullup program. Should I rest fully with no workouts or, as I was probably going to do, train other parts of my body? Or would you recommend that I try your suggestion in this post after I finish this week, without taking a day off? Sorry for the long post. Thanks for any feedback, Mark Hi Steve,
I just came across your site because I am actually in week 8 of the pullup program on the same site and I was trying to find information on how long I should continue it. When I started my first day of pullups on the program, my five sets were: 5, 4, 2, 1, 1. Week 8 Day 1 numbers were: 9, 6, 4, 3, 3. I do the recommended 3 sets of pushups in the morning (using the Perfect Pushup) and try to add 1 pushup to my total every day. I’ve gone from 17, 12, 10 on my first day to 24, 23, 21 on my most recent day. On at least one of my off days I do a lot of leg training including squats, calf raises, toe raises, and hamstring exercises.

I am a bit worried about overtraining and am probably going to take a week off or so from the pullup program. Should I rest fully with no workouts or, as I was probably going to do, train other parts of my body? Or would you recommend that I try your suggestion in this post after I finish this week, without taking a day off? Sorry for the long post.

Thanks for any feedback,
Mark

]]> By: Steve http://www.projectswole.com/workout-routines/20-pull-ups-program-integrated-with-a-regular-training-routine/comment-page-1/#comment-7488 Steve Thu, 31 Dec 2009 15:41:55 +0000 http://www.projectswole.com/?p=452#comment-7488 Brian: As long as you do your regular pull up and/or chin up training every week, you will probably continue to make small amounts of progress. This could be as little as 4 sets of weighted pull ups a week, 2 sets of chin ups twice a week, or alternating 2 sets of pull ups / 2 sets of chin ups on a 3-day full body workout routine. Just keep training and you should keep your gains. Brian: As long as you do your regular pull up and/or chin up training every week, you will probably continue to make small amounts of progress. This could be as little as 4 sets of weighted pull ups a week, 2 sets of chin ups twice a week, or alternating 2 sets of pull ups / 2 sets of chin ups on a 3-day full body workout routine. Just keep training and you should keep your gains.

]]> By: Brian http://www.projectswole.com/workout-routines/20-pull-ups-program-integrated-with-a-regular-training-routine/comment-page-1/#comment-7476 Brian Thu, 31 Dec 2009 05:31:40 +0000 http://www.projectswole.com/?p=452#comment-7476 How about maintenance? I thinking of incorporating your concept of intergrating the pull-up routine with the workout program you've described, because I don't want to completely forgo the other aspects of training. However, at the end of the 8 weeks, what is the best method or transitioning back into a normal full body training routine and maintaining the progress made from concentrating on pull-ups? Thanks for your input, Brian How about maintenance? I thinking of incorporating your concept of intergrating the pull-up routine with the workout program you’ve described, because I don’t want to completely forgo the other aspects of training. However, at the end of the 8 weeks, what is the best method or transitioning back into a normal full body training routine and maintaining the progress made from concentrating on pull-ups?

Thanks for your input,
Brian

]]> By: Robert V http://www.projectswole.com/workout-routines/20-pull-ups-program-integrated-with-a-regular-training-routine/comment-page-1/#comment-6766 Robert V Tue, 01 Dec 2009 20:15:13 +0000 http://www.projectswole.com/?p=452#comment-6766 This training program is an excellent way to increase the number of pull-ups/chin-ups one can do. Within the eight weeks I have went from being able to do 15 or 16 maximum effort chin-ups to being able to complete 29 chin-ups maximum effort. That is in my opinion a very good outcome. An increase of about 13 chin-ups in just eight weeks. However, I didn't lose or gain any weight, this was not my goal anyhow. Neither do I think that my arms have gotten any bigger, if so just a little bit, this also was not my goal. However, they have gotten much harder/tighter. Which I think is better then having them get larger anyways. If you follow this program you are bound to get results. Here are just a few friendly tips: I can not stress enough how important it is to receive proper nutrition and sleep. I would get about 8 hours of sleep every night, minimum. Also, if you do not have protein shakes, which I do not, there are plenty of ways to compromise. What I did was drink half a litre of milk which contains 16 g of protein and eat a whole-wheat peanut butter sandwhich. Steve, this site has inspired me to become a healthier person. It is great, keep up the good work. Theres just so much great advice on here. I look forward to trying other things you have posted, while maintaining things I have already done. I wish I had you as my own personal trainer. I just wanted to let you know that I am grateful for everything you have done, all the time and effort you put into this site really is awesome. This training program is an excellent way to increase the number of pull-ups/chin-ups one can do. Within the eight weeks I have went from being able to do 15 or 16 maximum effort chin-ups to being able to complete 29 chin-ups maximum effort. That is in my opinion a very good outcome. An increase of about 13 chin-ups in just eight weeks.

However, I didn’t lose or gain any weight, this was not my goal anyhow. Neither do I think that my arms have gotten any bigger, if so just a little bit, this also was not my goal. However, they have gotten much harder/tighter. Which I think is better then having them get larger anyways.

If you follow this program you are bound to get results. Here are just a few friendly tips: I can not stress enough how important it is to receive proper nutrition and sleep. I would get about 8 hours of sleep every night, minimum. Also, if you do not have protein shakes, which I do not, there are plenty of ways to compromise. What I did was drink half a litre of milk which contains 16 g of protein and eat a whole-wheat peanut butter sandwhich.

Steve, this site has inspired me to become a healthier person. It is great, keep up the good work. Theres just so much great advice on here. I look forward to trying other things you have posted, while maintaining things I have already done. I wish I had you as my own personal trainer. I just wanted to let you know that I am grateful for everything you have done, all the time and effort you put into this site really is awesome.

]]> By: Steve http://www.projectswole.com/workout-routines/20-pull-ups-program-integrated-with-a-regular-training-routine/comment-page-1/#comment-5780 Steve Tue, 06 Oct 2009 15:43:09 +0000 http://www.projectswole.com/?p=452#comment-5780 Hey Robert, that sounds great! Thanks for posting. I can't wait to read about your results. Hey Robert, that sounds great! Thanks for posting. I can’t wait to read about your results.

]]> By: Robert V http://www.projectswole.com/workout-routines/20-pull-ups-program-integrated-with-a-regular-training-routine/comment-page-1/#comment-5774 Robert V Mon, 05 Oct 2009 21:14:23 +0000 http://www.projectswole.com/?p=452#comment-5774 I started this program today and will follow it for the full 8 weeks and see what the results are. I am currently 14 years old, 5'8" and weigh 120-125 pounds. Prior to this program I could do from 15-16 max effort, fully extended reps. I will post the results in 2 months at the conclusion of the program. I'm not posting my info or results because I want to be featured or show-off. Firstly, I am doing this workout routine because I want to get into better shape, not that I'm out of shape. Secondly, I am posting the results so that people who would like to better themselves using this program will see how it can improve what you may already be able to do. I started this program today and will follow it for the full 8 weeks and see what the results are. I am currently 14 years old, 5′8″ and weigh 120-125 pounds. Prior to this program I could do from 15-16 max effort, fully extended reps. I will post the results in 2 months at the conclusion of the program.

I’m not posting my info or results because I want to be featured or show-off. Firstly, I am doing this workout routine because I want to get into better shape, not that I’m out of shape. Secondly, I am posting the results so that people who would like to better themselves using this program will see how it can improve what you may already be able to do.

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