Pull-ups are a great exercise for building muscles in your arms, shoulders and back.
Morning exercise
Do three sets of push-ups in the morning, and do your best in each set until failure. Get up in the morning, do 1 set first, and then go to the toilet. Then do the second set, then the shave, and finally the third set.
The number of training sets may be different for everyone. Some people’s training sets may be 3 times, and some may be higher or lower.
If your best record for pull-ups is 12, your "training set" is 1 rep, up to 2 reps. This number of times is very important to complete the training content of the "third day". Because the number of times in this "training set" is to allow you to complete "9" sets. Instead of choosing a "training set" that is too high, but only able to complete 6 to 7 sets.
Pull-up training plan
When performing pull-up training, it is recommended to start after 3 to 4 hours of morning exercise. The plan is to arrange Monday to Friday, Saturday and Sunday are closed. In this plan, what you need to pay attention to is the quality of the movements. Complete the complete movements accurately, don't steal steps, and don't care about the number of times.
The first day
5 sets of maximum load, resting for 90 seconds between sets. Don't worry about the number of reps, do your best to complete 5 sets, and don't reserve your strength.
The next day
Training day at the pyramid. Based on the number N of the previous set, rest for 10 seconds before doing the next set.
Group 1: 1 click
Group 2: 2 times
Group 3: 3 times
Group N: Next N
Until you can't accomplish your goalfrequency. For example, your last set was 5 reps (N=5), so your next set should be 6 reps, but you can only do 4 reps while doing so. When encountering this situation, add a final set of maximum load, try your best, and do as many reps as you can.
The third day
Do 9 sets of "training sets, resting 60 seconds between each set.
3 sets of normal pull-ups
3 sets of close-grip pull-ups
3 sets of wide-grip pull-ups
For example, if your training set is 2 reps, so for normal pull-ups, do 2 reps for 3 sets; for close-grip pull-ups, do 2 reps for three sets; for wide-grip pull-ups, do 2 reps for three sets.
Day Four
Complete as many "training sets" as you can until you can't complete the "training set" reps, and rest for 60 seconds between sets.
For example, if your training set is 2 reps, all you have to do is do 2 reps, rest for 60 seconds, do 2 reps, rest for 60 seconds, and repeat until you can no longer do 2 reps.
Day Five
From the first to the fourth day, which day do you think is the hardest and most difficult? Repeat that day's training today. For example, the second day of training is the most difficult of the first four days for you, and today you will repeat the second day of training. Every week may be different.
The above is the training method from the first to the fifth day, but if you can complete 9 sets of reps on the "third day" of training, try to "train the set" on the "fourth day" Add 1 to the number of times.
If you can do at least 9 sets on the "fourth day", it means you can increase the number of "training sets" by 1; if you cannot do 9 sets, this training still achieves the goal, and determine the "training set" for this week. "It's correct. It is important not to change your "training sets" mid-training. Assuming that your training set is 3 times, you can complete your daily training. Even when you feel very hard, do not change the number of "training sets".
If you are interested in other fitness methods of pull-ups, you can visit
. Learn about the more intense Convict Fitness pull-up series inside.