The plan for doubling your max pull ups! — Transcript

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1. 0:00all right so last time I gave you a
2. 0:03really simple program for getting your
3. 0:04first pull-up this time I want to give
4. 0:08you a tried-and-true program that I've
5. 0:09used several times with multiple clients
6. 0:12for increasing your maximum pull-ups so
7. 0:15this program works best for those with
8. 0:18max pull-up between 5 and 12 but it can
9. 0:22work for Max's above or below that but
10. 0:24that's kind of like the sweet spot so
11. 0:27this is a three day per week program
12. 0:28done on non-consecutive days like Monday
13. 0:30Wednesday Friday and I can pretty much
14. 0:33guarantee you that it's going to
15. 0:34increase your max by fifty to a hundred
16. 0:36percent about eight weeks so let's start
17. 0:41with day one so day one three max effort
18. 0:44sets so these are essentially sets to
19. 0:47failure so for this video I'm
20. 0:49demonstrating a max effort set of eight
21. 0:51and on the second set I get seven and on
22. 0:54the third set I get five so all that
23. 0:56matters is that you keep your technique
24. 0:58solid so no kipping full range of motion
25. 1:01and perform your sets to technical
26. 1:02failure so once this once your reps
27. 1:06start to break down to the point where
28. 1:07you can't perform the movement properly
29. 1:09sets over so keep your rest at at least
30. 1:12five minutes between each set you need
31. 1:15adequate recovery to put forth a high
32. 1:17level of effort which each with each set
33. 1:19okay
34. 1:24so day two you're going to do ten sets
35. 1:27with half of the reps of your best set
36. 1:30from day one with my max set of eight on
37. 1:33Monday on Wednesday I'm going to be
38. 1:36doing 10 sets with 4 reps each in a
39. 1:40one-minute strict rest between each set
40. 1:43so the way you progress on day 2 is you
41. 1:46add one repetition per set until you can
42. 1:49complete all of your sets at the target
43. 1:51rep so I'm going to stay with sets of 4
44. 1:55until I can get all 10 sets of 4 then
45. 1:57I'm gonna go to 10 sets of 5 and I'll
46. 2:01stay with 5 reps until I can get all 10
47. 2:03sets of 5 and then I'm going to go two
48. 2:05sets of 6 until they can get all reps
49. 2:07with sets of 6
50. 2:12okay day three ladders so I've already
51. 2:16done a video on ladders so this should
52. 2:18be pretty simple you're going to be
53. 2:20doing a standard ascending ladder
54. 2:22workout starting with one rep and
55. 2:23working your way up to as many runs as
56. 2:25you can do before fatigue prevents you
57. 2:27from exceeding your previous rung so for
58. 2:30instance if you do one and then two and
59. 2:33three you do four but that fourth rung
60. 2:36is starting to get challenging and your
61. 2:39technique is starting to break down a
62. 2:40little you're gonna go back down to one
63. 2:42you're not going to attempt five until
64. 2:44you're confident that you can get all
65. 2:46five reps so you're gonna take a strict
66. 2:4930-second rest between each from and
67. 2:52each ladder and you're gonna perform a
68. 2:54total of five ladders for this day
69. 2:57alright so like I said run this program
70. 2:59for eight weeks and you can expect to
71. 3:02see a 50 to 100 percent increase in your
72. 3:03max that's pretty typical so there you
73. 3:06guys have it I hope you enjoyed the
74. 3:07content if you have any questions let me
75. 3:09know please like the video don't forget
76. 3:12to subscribe and I will see you later
77. 3:13thanks