I’m trying to increase my pull-ups. I don’t do the crossfit flinging chimp style, I do pull ups from a dead hang like real men. (Jk, no need for crossfitters to flame me).
As i posted before I follow jim stoppani and athleanx on IG. Athleanx has a good routine to increase pull ups. Stoppani just posted his “density training” program to increase push ups and pull ups so I tried it.
This is the program in a nutshell (pm me if you want the whole routine):
”Do 40 pushups or pull ups in 10 minutes even if you have to stop. The goal is to reduce the amount of time it takes to do the 40 reps. Eventually you’ll be able to do 40 reps without stopping.”
I really don’t do pull ups but I do dead hangs, lat pulls, and dead hangs while rotating forward/backward to hit the scaps.
So i tried it last night. Since I don’t do pull ups I was surprised how easy the first set of ten was. I rested for 90 sec and hit set 2. I didnt want to burn out so only hit 6 reps. Waited 90 sec. Set 3 was tougher. Then I was a little worried I might not do 40 in 10 min. So I did remaining sets of 2-3 reps until I hit 40 which I completed in 6:30. I was pleasantly surprised it took only 6:30 to do the 40 especially after I was slowing down RAPIDLY :lol after set 3
I’m going to keep at it. Not sure if I can do 40 pull ups but trying for 20. Hey, don’t forget I am fucking ancient!
Here’s a table that shows the phasing to do 20 non-stop.
Phase 1 is where most people would start. I was pleasantly surprised I am at Phase 4 but then again I do work out so maybe I shouldn’t be surprised.
Anyhoo, have a nice workout.
Goal: 20 Consecutive Reps
Phase...Sets..Reps...Time Allotted...Total Reps
1.........10......4........10 min............40
2...........8......5..........8 min............40
3...........7......6..........7 min............42
4...........6......7..........6 min............42
5...........5......8..........5 min............40
6...........4....10..........4 min............40