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 Get to 20 Pull-ups with This Program (Endurance)

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Jono



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PostSubject: Get to 20 Pull-ups with This Program (Endurance)   Sat Aug 18, 2012 12:04 pm

I know a lot of you want to reach 20 pull-ups and I think I know an effective way, from experience.

I have a good program for increasing your max pull-ups without risking tendonitis. It's worth a look at. It's similar to the "twentypullups" and "50pullups" program that some of you know of.

*I didn't create this program. A guy named Brett Stewart created it on a website called fiftypullups.com, but he 's changed the program since and it's no longer that good imo. I kept everything in a .txt file though. Razz

----------

Note: You only do this workout on Mon, Wed, Fri, OR Tue, Thu, Sat OR anything with that pattern; 3 times per week, with 1 day between each. Don't do it every day.

The structure is always like this...
5 sets always alternating in this order: Pull-ups, Chin-ups, Pull-ups, Chin-ups, Pull-ups
Always rest 90 seconds between each set always.

----------

The following part of the program is for people who have a max between 6-9 pull-ups.

LEVEL 1

Week 1:
Day 1: 3,3,2,3,2 (Total: 13)
Day 2: 3,4,3,3,2 (Total: 15)
Day 3: 4,4,3,3,2 (Total: 16)

Week 2:
Day 1: 4,5,4,4,3 (Total: 20)
Day 2: 5,4,5,4,4 (Total: 22)
Day 3: 4,6,4,5,4 (Total: 23)

Week 3:
Day 1: 6,5,5,4,3 (Total: 23)
Day 2: 5,6,5,4,2 (Total: 22)
Day 3: 5,6,6,5,2 (Total: 24)

Week 4:
Day 1: 5,6,6,6,3 (Total: 26)
Day 2: 5,6,7,6,3 (Total: 27)
Day 3: 5,7,6,6,3 (Total: 27)

Week 5:
Day 1: 5,6,7,7,3 (Total: 28)
Day 2: 6,6,7,6,4 (Total: 29)
Day 3: 7,7,6,6,4 (Total: 30)

"After a full day's rest from Week 5 Day 3, re-take
the max pull-up test; you should be able to do up to 14 (or more)
consecutive pull ups! If you struggle with 10, repeat week 4 and
5."

----------

This part of the program is for people who can do approximately 12-14 pull-ups.

LEVEL 2

Week 1:
Day 1: 7,8,7,5,5 (Total: 32)
Day 2: 8,8,7,7,4 (Total: 34)
Day 3: 7,8,8,7,5 (Total: 35)

Week 2:
Day 1: 9,8,7,6,6 (Total: 36)
Day 2: 8,9,8,7,5 (Total: 37)
Day 3: 9,9,8,6,6 (Total: 38)

Week 3:
Day 1: 10,8,7,6,6 (Total: 37)
Day 2: 9,10,8,7,5 (Total: 39)
Day 3: 9,10,9,7,6 (Total: 41)

Week 4:
Day 1: 10,9,9,7,6 (Total: 41)
Day 2: 10,10,9,7,5 (Total: 41)
Day 3: 10,10,9,8,6 (Total: 43)

Week 5:
Day 1: 10,10,9,9,8 (Total: 46)
Day 2: 10,10,9,9,9 (Total: 47)
Day 3: 10,9,10,9,9 (Total: 47)

"After a full day's rest from Week 5 Day 3, retake
the max pull-up test; you should be able to well over 15,
most folks at this point can knock out over 20!"

----------

My experience with the program

My progress with the 2nd part of the program was great. I started at 14 pull-ups and finished with 21 pull-ups after 7 full weeks. That means I failed 6 workouts in total, which isn't that much on the grand scheme of things.

I don't have much experience with the 1st part, but I have tried doing it with 20kg added before. After 2 weeks it increased my max from 8 to 11. But I decided to change my goals from endurance to strength, so I stopped doing it. Doing 20 with 20kg is one of my future goals, though, and I'll use this program to get there when the time comes.

*This program is for people feel over-trained or feel the lack of progress from doing pull-ups everyday.

*The program relies on logical progression and structure, not random freestyle stuff. So if the latter is your thing, it isn't for you.

*The workouts are <10 mins, ideal if you're busy.

No way am I saying this is the only way to increase your endurance, but it's worth a look at. Smile

If you plan to start the program, I would recommend starting on an easy workout; don't go balls to the walls straight away. Example: if you know Week 3 is your absolute max and you start there, you'll likely plateau fast. Instead, start at Week 1 and build up. By the time you reach Week 3, you'll be surprised how much easier it might be.


Last edited by reincarnate100 on Sat Aug 18, 2012 5:10 pm; edited 1 time in total
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soccerguy



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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sat Aug 18, 2012 1:51 pm

Could you post the whole program?
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Vibe95



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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sat Aug 18, 2012 3:23 pm

i have a question how did u turn this from endurance to strength?
did u just add a weight vest?
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Jono



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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sat Aug 18, 2012 5:09 pm

soccerguy wrote:
Could you post the whole program?

The program goes beyond twenty pull-ups, if that's what you want? The Level 1 and Level 2 parts are the main base of the program.

Vibe95 wrote:
i have a question how did u turn this from endurance to strength?
did u just add a weight vest?

Well, I gained strength from doing it, and adding a weigh can also help. My max chin-up increased to 46kg just by doing that program with my bodyweight.

But to train strength in the purest sense (scientifically), you would do sets of 1-5 reps with full recovery (3-5 minutes rests between sets).
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soccerguy



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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sat Aug 18, 2012 5:12 pm

If you could that would be great!
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ernisx



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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sat Aug 18, 2012 5:42 pm

reincarnate100 wrote:

The structure is always like this...
5 sets always alternating in this order: Pull-ups, Chin-ups, Pull-ups, Chin-ups, Pull-ups
Always rest 90 seconds between each set always.

LEVEL 1

Week 1:
Day 1: 3,3,2,3,2 (Total: 13)

So that would be 3 pull-ups, 3 chin-ups, 2 pull-ups, 3 chin-ups, 2 pull-ups, right?
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Jono



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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sat Aug 18, 2012 6:27 pm

ernisx wrote:
reincarnate100 wrote:

The structure is always like this...
5 sets always alternating in this order: Pull-ups, Chin-ups, Pull-ups, Chin-ups, Pull-ups
Always rest 90 seconds between each set always.

LEVEL 1

Week 1:
Day 1: 3,3,2,3,2 (Total: 13)

So that would be 3 pull-ups, 3 chin-ups, 2 pull-ups, 3 chin-ups, 2 pull-ups, right?

Yeah! Always pull,chin,pull,chin,pull Smile 90s rest.

soccerguy wrote:
If you could that would be great!

Do you need it now? How many pull-ups can you do? It's on my memory stick somewhere but I don't have it with me at the moment
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soccerguy



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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sat Aug 18, 2012 10:07 pm

I can do about 12 so there's no rush.
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NGN

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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sat Aug 18, 2012 11:21 pm

This looks like a good program to start with a weighted vest say 10 or 20kg. It would be pretty sick to be able to do 20 pulls with 20kg and in 5 weeks too. I think I will pick one up this weekend.

Id have to start with 10kg at week 1 and then start over with 20kg after going thru to week 5

How about doing for pulls and dips for same workout?



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Jono



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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sun Aug 19, 2012 4:48 am

soccerguy wrote:
I can do about 12 so there's no rush.

Cool. Smile Are you going to try this program?

NGNFitness wrote:
This looks like a good program to start with a weighted vest say 10 or 20kg. It would be pretty sick to be able to do 20 pulls with 20kg and in 5 weeks too. I think I will pick one up this weekend.

Id have to start with 10kg at week 1 and then start over with 20kg after going thru to week 5

How about doing for pulls and dips for same workout?





Well, it'll probably take longer than that, but the program works for sure. I was lucky at the time to only fail 6 workouts on Level 2.

Yea, 20 x 20kg would be awesome! I was on Level 1 Week 3 but then I stopped. My max went up from 8 x 20kg to 11/12 x 20kg though. I might do it again during university because it'll be a shorter, more convenient workout.
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soccerguy



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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sun Aug 19, 2012 10:54 am

I am currently doing http://www.50pullups.com/50-pullups-programme/9-11-pullups but I failed day 5 twice the second time I did 5 for my max and the first I did 7 so I will probably do this
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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sun Aug 19, 2012 11:11 am

i might try this too looks promising Very Happy never thought of mixing chin ups with pull ups

soccerguy did you start the the day 5 again after you failed or fresh at day 1?
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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sun Aug 19, 2012 1:45 pm

My inclination is that 3x per week might be too much for me and my recuperative powers and might try it 1 on and 2 off for a 9 day cycle for each week.
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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sun Aug 19, 2012 2:53 pm

Buckman I had a day rest then I tried it again.
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Jono



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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sun Aug 19, 2012 3:35 pm

Be sure to start on an easy week where you can do all reps consecutively (without hanging/resting) and with perfect form (no swinging or kipping).

There is no rush; it will get harder. Starting easy will set you up better, too.

I'd also recommend testing your max before starting the program. Then you can compare the results after say 8 weeks if you happen to stall a lot.
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NGN

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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Sun Aug 19, 2012 7:56 pm

So If I plan to start the program with 20# I should still test my max with that weight first?

I know for sure I could get up 6x with 20# so IMO testing that would waste a workout day.

another question. When you do the program are you just getting chin over the bar or pulling to your chest? I ask because I only count the reps that go at least to my collar bone. IMO full ROM for pull up is from lock out to chest.

Im going to start tomorrow...
weighted with 20# for pull ups, dips, and pistol squats.
wish me luck...hehe

I may not get permission to buy the vest and if I dont I will do it with backpack and weights.
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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Mon Aug 20, 2012 5:55 am

NGNFitness wrote:
So If I plan to start the program with 20# I should still test my max with that weight first?

I know for sure I could get up 6x with 20# so IMO testing that would waste a workout day.

another question. When you do the program are you just getting chin over the bar or pulling to your chest? I ask because I only count the reps that go at least to my collar bone. IMO full ROM for pull up is from lock out to chest.

Im going to start tomorrow...
weighted with 20# for pull ups, dips, and pistol squats.
wish me luck...hehe

I may not get permission to buy the vest and if I dont I will do it with backpack and weights.

Hey, if you can pull to your chest every rep then go for it! But I find that after a few reps my height decreases down to chin height. I'm glad you do sternum (chest to bar) though. I've been doing them for a while now and my muscle-up power is getting amazing as a result. They're the key in my opinion!

If you know you can do 6 reps then no worries I guess; don't waste a workout day!

---

The way I see it when training for endurance is that I only go chin to bar, since the BBRs require 25 chin to bar pull-ups.

If I'm training for power then I'll do high pull-ups (stomach/chest).

If I was training for muscle-ups endurance, I would train my high pull-ups for endurance (little to no weight added). I plan to do that in the future. That will be pretty tough though.

---

Good luck anyway haha. I have a theory that if you can do 20 pull-ups with 20kg then your bodyweight max will be about 35. I've compared a few people capable and they all appear within 30-40. Looking forward to that one day! Very Happy
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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Mon Aug 20, 2012 11:19 am

Well I dont know if I can get me + 20# chest high anyway. Ive been training pretty much bw only and getting chest high on pull ups and a bit higher on false grips on all except the last rep of each set. The false grips are only higher because the ROM is effectively less since Im pulling with my wrist.

Im always anxious on a training day, a little nervous that I wont hit the numbers, second guessing myself on keeping my calories low...etc.

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Jono



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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Tue Aug 21, 2012 1:49 pm

NGNFitness wrote:
Well I dont know if I can get me + 20# chest high anyway. Ive been training pretty much bw only and getting chest high on pull ups and a bit higher on false grips on all except the last rep of each set. The false grips are only higher because the ROM is effectively less since Im pulling with my wrist.

Im always anxious on a training day, a little nervous that I wont hit the numbers, second guessing myself on keeping my calories low...etc.


What do you mean by calories low? Do you mean you are worried that you didn't eat enough etc?

I'm always anxious too. Sometimes I feel great but fail the reps, yet when feeling sluggish, I do good. Confusing!

I just did Level 1 Week 1 Day 1 for Muscle-ups today (3,3,2,3,2) just to try it out lol. Felt comfortable, although I kipped a bit. Ever since ruining my eating habits on saturday and sunday my power pretty much gone? Evil or Very Mad

20 kipping muscle-ups is a future goal. Don't know when I'll properly work towards it though.
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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Tue Aug 21, 2012 2:19 pm

I'm restricting calories to 1600-1800 on rest days.

Sweet job on the muscle ups bro!
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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Wed Aug 22, 2012 1:58 pm

why mix the pull ups with chinups why not just pullups?
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Jono



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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Wed Aug 22, 2012 2:33 pm

I read somewhere that because (chin-ups) target the muscles at a slightly different angle, you'll recover between sets better and do more total reps (volume).

At the very beginning I did chin-ups only. Then I switched to both.
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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Thu Aug 23, 2012 2:04 am

plus by doing both you will get better back and arm development than by doing just pullups...my opinion.
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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Thu Aug 23, 2012 5:48 am

NGNFitness wrote:
plus by doing both you will get better back and arm development than by doing just pullups...my opinion.

+++++++1
Not just your opinion man . U can break platues by changing pull up grips. Thats why we have to change the way we do pull ups once a while and ofc doing only pull ups doesnt help . We need and push ups for muscle balance.
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PostSubject: Re: Get to 20 Pull-ups with This Program (Endurance)   Fri Aug 24, 2012 7:06 am

It's good to mix things up
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