20 week pull up program

So you can absolutely master this move: Just shift your focus from simply getting your chin over the bar to teaching your muscles the proper mechanics, and you can push past any pull-up plateau and hit your goal with ease.

The bad news is that in order to master the pull-up, you have to actually do pull-ups. According to the law of specificity, you get better at what you practice, and while lat pulldowns and rows may seem similar enough, the biomechanics of a pull-up involve more musculature and coordination than a machine or cable exercise. And if you have a smaller frame, you might be a natural because your weight is light in relation to your strength.

In order to gauge your starting point, do a self-test: Hop on the bar and see just how many strict bodyweight pull-ups you can do. If you get none, no worries: Set a goal to hit five by the end of the program. If you can get a couple, great! Aim to add two, three or even five reps to your total. This program implements four techniques to improve your pull-ups, helping stave off boredom and frustration while moving ever closer to your ultimate goal.

A negative eccentric contraction is the part of a rep where your muscle lengthens; the concentric positive contraction is where your muscle shortens. Your muscles are capable of generating more force during an eccentric contraction than during a concentric one, meaning you can lower more weight than you can lift. Ultimately, strict, pristine pull-ups are your goal. That means no swinging, kipping or flopping about under the bar like a hooked carp in order to clear your chin.

The strength and stability of your shoulders and core have to be on point before you start adding momentum, so for now, stick to strict. Although pull-ups primarily demand back strength, your pectorals, serratus anterior, levator scapulae, rotator cuffs, biceps, brachioradialis and forearm flexors all participate in moving you upward to the bar.

Performing accessory exercises like a push-up plus, a banded shoulder extension and grip training can help strengthen these muscles, making pull-ups more possible. Do these kinds of moves using a light to moderate resistance and perform two to three sets — only after your pull-up work is completed. Rotate for the next ten days from odd day workout options and even day pull-up supplement, then take three-four days off from doing ANY pull-ups.

Test on day and let me know your results. Good luck with the Pullup Push Workout. Push yourself and you can quickly perform better on your pull-up test.

You can fit this type of program into your present workout plan by just adding pullups on your rest days so you do a ten-day routine of pull-ups. Keep in touch and let me know if I can help you or visit the StewSmith. Thanks for the e-mails. Keep them coming at stew stewsmith. If you are interested in starting a workout program to create a healthy lifestyle - check out the StewSmith.

To contact Stew with your comments and questions, e-mail him at stew stewsmith. Our passion is tactical fitness - in fact - we train local young men and women for free more than hours a year.

Newsletter sign up. Published Books. More Softcover Books ebooks in softcover. Sample Routine if Current Max is 10 reps. The examples used below are great for someone who can currently do a 24K weighted pull-up for three reps. The goal at the end of this weighted pull-up program is a 48K strict pull up. If your goal is to reach a 24K strict pull-up, cut the weights in the example below in half and aim to hit a 24K weighted pull-up!

This is perfect for many strong females. Working weighted pull-ups back into the rotation. Here is an easy double with the 20k.

Before starting this program, I could do a pull up with 23 kgs on a good day. I am on day 7 of your program.