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 Pavels Fighter Pullup

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Heskey

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PostSubject: Pavels Fighter Pullup   Sat Apr 28, 2012 5:15 pm

http://www.kbnj.com/FighterPullupByPavel.htm

Heres a link to one of Pavel Tsatsouline's (crazy russian dude who came up with GTG) Pull up routines. I did it with weighted pull ups and found it to be quite intense but it did WORK for me as it boosted a few more reps onto my weighted max in just a couple of weeks! However i hit a plateau soon after and felt i had to change the routine once again to keep gaining.

Hope this helps for anyone looking for a new routine!




More weighted pull up reps! = Lats like Batman! Twisted Evil




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NastyStrength



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PostSubject: Re: Pavels Fighter Pullup   Sun Apr 29, 2012 1:55 am

dont really understand what the routine is about . wats RM?
can someone analyse this for me?

For a fighter capable of 15 pullups the routine would look like this:
The15RM Russian Pullup Program
Day 1
15RMx12, 10, 8, 6, 4
Day 2
15RMx12, 10, 8, 6, 6
Day 3
15RMx12, 10, 8, 8, 6
Day 4
15RMx12, 10, 10, 8, 6
Day 5
15RMx12, 12, 10, 8, 6
Day 6
off
Day 7
15RMx14, etc
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Sosna

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PostSubject: Re: Pavels Fighter Pullup   Sun Apr 29, 2012 5:09 am

NastyStrength wrote:
dont really understand what the routine is about . wats RM?
can someone analyse this for me?

For a fighter capable of 15 pullups the routine would look like this:
The15RM Russian Pullup Program
Day 1
15RMx12, 10, 8, 6, 4
Day 2
15RMx12, 10, 8, 6, 6
Day 3
15RMx12, 10, 8, 8, 6
Day 4
15RMx12, 10, 10, 8, 6
Day 5
15RMx12, 12, 10, 8, 6
Day 6
off
Day 7
15RMx14, etc

RM is "Rep Max" I believe. and basically you add 2 reps each day to your overall pull-up number, which slowly increases your volume and allows you to increase muscle endurance and strength over a short space of time.
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Heskey

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PostSubject: Re: Pavels Fighter Pullup   Sun Apr 29, 2012 12:59 pm

Yep Sosna is right 'RM' does mean Rep Max Smile
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russtopher



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PostSubject: Re: Pavels Fighter Pullup   Sun Apr 29, 2012 1:40 pm

any idea how much rest he suggests btwn sets?
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Heskey

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PostSubject: Re: Pavels Fighter Pullup   Sun Apr 29, 2012 2:20 pm

I gues it depends on what level your at say your pull up max is low and you struggle at like 4 reps or maybe your just using extra weights for the pull ups and your max is again 4 reps then with Pavels other workouts he usually advises 3 - 5 minuts rest. This gives the body enough time to recover and go again. However if you can knock out 15 reps no problem then its more endurance so you might not need much rest to reach lets say 12 reps on the following set. So Pavel usualy advises a minute rest or as long as it would take for you to jump up on the bar and do the amount of reps you just did, which isnt very long.

As you can see theres no exact answer just listening to your body is sometimes the best way taking as much rest as you feel you need to keep gaining and now and again mix up the rests when you feel more confident push yourself with small rest periods till your forearms feel like there bleeding! One day, then take your time and try and beat your maxes another.

Strength? or Endurance?... depends which you want the most...


P.S. If your forearms ever start bleeding from pull ups post up a pic i'd need to see that s**t! lol

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Digit

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PostSubject: Re: Pavels Fighter Pullup   Sun Apr 29, 2012 2:31 pm

Mate what do u think about using this program for Dips ????
Well i have tried Armostrong to increase pulls and dips and i can say it worked pretty well for me.
I think this program can help increasing Dips as well.
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Heskey

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PostSubject: Re: Pavels Fighter Pullup   Sun Apr 29, 2012 2:58 pm

Yeh mate theres a few workouts out there a bit like this one, the 'Recon Ron Pullup Program' is another and iv done things similar to the Armstrong in the past.

Anyway yeh I think it would work pretty well with Dips in fact you could probably make this workout and ones like it work with any exercise. Lets say bench press for example if you stuck to the same weight each time and followed this workout your reps at bench press for that set weight would probably increase very quick same with squats, push ups, anything you want to get better at.

So yeah mate try it! If it works with dips then happy days! Smile
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Lolek



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PostSubject: Re: Pavels Fighter Pullup   Wed May 09, 2012 2:06 pm

looks interesting might have to give it a shot for a week and see how it goes.

I dont understand this though Day 1 15RMx12, 10, 8, 6, 4

My max pull ups is 15 but what is 15rmx12 ?

So would i do 12,10,8,6,4, ?
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Digit

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PostSubject: Re: Pavels Fighter Pullup   Thu May 10, 2012 5:41 am

It means that for those that can execute 15 reps u start from 12 and the reason :The higher the reps, the greater the fatigue. Therefore
you need to start more reps down from your rep-max and cut the reps more between sets.Copy paste from the article Very Happy. Read it all it is useful. Cheers mate !
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mauretto



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PostSubject: Re: Pavels Fighter Pullup   Thu May 10, 2012 8:27 am

Sound intresting, i'll give it a try because i'm a bit in a plateau now with my max number of pullups.
But in this routine you exercise everyday in pullups? You don't have any rest day?
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Digit

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PostSubject: Re: Pavels Fighter Pullup   Sat May 12, 2012 5:07 am

Man read the article. Ofc it has off days. Also it is a good program to use with added weight.
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mauretto



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PostSubject: Re: Pavels Fighter Pullup   Sat May 12, 2012 11:21 am

oh I didn't saw the "off day" in between. So 5 days training, 1 day off and again...
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