Double Your Max Pullups in 22 Days! (GUARANTEED GAINS)
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Date: 2022-04-22
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Comments and reviews: 8
Ilyass
(EDIT / spoiler alert ) it works too well. no finished yet but i'm already planning to do it another time THEN do it again weighted. i want to become a pull up machine and this technique made me gain a lot of strenght in so little time. ( i'm doing 1 rest DAY every 4 days, starting from day 12 )
first time i do this, i'll post track of my progress, i've never been good in pullups and i'm back from shoulder injury
Day1: 7 pull-ups max / 14 in 5minutes
Rested 3 days after because of soreness, and i didn't want to go too hard because of injury.
Day2: 14 chin-ups / 11 pull-ups
no rest day
Day3: 14 commando pull-ups / 11pull-ups
no rest day
day4: 56seconds hang / 12 pull ups
no rest day, still a lot of soreness but going throught now to get my body used to working out again
Day 5: Test Day: i slept 2 hours but suprisingly performed well:
8 pull-ups max / 15 in 5 minutes
no rest Day
Day 6: 16 chin-ups / 12 pull-ups
no rest day
Day 7: 16 commando pull-ups / 12 pull-ups
no rest day
day 8: 1'' 06' hang / 14 pull ups
no rest day
Day 9: TEst Day: slept 5 hours and was going to take a rest day, but too excited by the challenge. but because of fresh injury i need to calm down.
Result: 9 pull-ups max / 16 in 5 minutes
D10-11-12 did the amount required
D13: Test Day: i took a rest day before + slept 11 hours: results are astonishing: i'm at 11 OR 12 i lost count at one point -, but i'll consider it 11 for the rest of the training. Amazing results so far
so 11 pull ups max / 18 pulls ups in 5 minutes
D14-15-16 Required amount of pull ups
i started going to the gym after many years off ( but i was doing calisthenics now & then )
(1 rest day )
D17 Test Day: 12pull ups- i don't know if i can count the last one i did like 9/10 of the pull up. and 20 pull ups in 5 minutes. LAST LINE before end of the challenge.
reply
(EDIT / spoiler alert ) it works too well. no finished yet but i'm already planning to do it another time THEN do it again weighted. i want to become a pull up machine and this technique made me gain a lot of strenght in so little time. ( i'm doing 1 rest DAY every 4 days, starting from day 12 )
first time i do this, i'll post track of my progress, i've never been good in pullups and i'm back from shoulder injury
Day1: 7 pull-ups max / 14 in 5minutes
Rested 3 days after because of soreness, and i didn't want to go too hard because of injury.
Day2: 14 chin-ups / 11 pull-ups
no rest day
Day3: 14 commando pull-ups / 11pull-ups
no rest day
day4: 56seconds hang / 12 pull ups
no rest day, still a lot of soreness but going throught now to get my body used to working out again
Day 5: Test Day: i slept 2 hours but suprisingly performed well:
8 pull-ups max / 15 in 5 minutes
no rest Day
Day 6: 16 chin-ups / 12 pull-ups
no rest day
Day 7: 16 commando pull-ups / 12 pull-ups
no rest day
day 8: 1'' 06' hang / 14 pull ups
no rest day
Day 9: TEst Day: slept 5 hours and was going to take a rest day, but too excited by the challenge. but because of fresh injury i need to calm down.
Result: 9 pull-ups max / 16 in 5 minutes
D10-11-12 did the amount required
D13: Test Day: i took a rest day before + slept 11 hours: results are astonishing: i'm at 11 OR 12 i lost count at one point -, but i'll consider it 11 for the rest of the training. Amazing results so far
so 11 pull ups max / 18 pulls ups in 5 minutes
D14-15-16 Required amount of pull ups
i started going to the gym after many years off ( but i was doing calisthenics now & then )
(1 rest day )
D17 Test Day: 12pull ups- i don't know if i can count the last one i did like 9/10 of the pull up. and 20 pull ups in 5 minutes. LAST LINE before end of the challenge.
reply
sport
Starting right now. Height 5'8. Weight 148.
My prediction is possibly a 1. 1x increase.
Hopefully a 1. 2x increase.
My general goal is being able to do a solid high 20s.
Updating every test day when I complete it.
max pulls: 18
DAY 1 - within 5 minutes: 35
day 1 total: 53
DAY 2 - Done
DAY 3 - Done
DAY 4 - Done
max pulls: 18
1ST B - within 5 minutes: 33
day 5 total: 51
DAY 6 - Done
DAY 7 - Done
DAY 8 - Done
DAY 9 - Done
max pulls: 14
2ND B - within 5 minutes: 40
day 5 total: 54
DAY 5 - Went down for first block. Hopefully it's due to everyday fatigue and I get - least a 1. 1x overall increase by day 22.
On day 2 and 3 I was worried cause the muscle right under my shoulder blades were really sore, I thought I may have had to take a rest day before the first block, but thankfully I somehow recovered so I could keep it going.
DAY 8 - I upped the sets because I believe that if you already have 15+ max, you could/should get a better stimulus from more volume. So I do 2 sets of the 2x max then the % set. With the regular 2 minute rest when hitting the target number.
DAY 10 - I have much less high max on the first set likely cause I've been doing WAY more volume then what was told. ( At least double ) More than I even said on day 8. What I realized is that this is just intended to build your endurance first that will convert to strength. Instead of resting upwards of 2 minutes between sets all the time, rest 10-30 seconds MAX and you'll find you'll hit higher #s within the same amount of time.
reply
Starting right now. Height 5'8. Weight 148.
My prediction is possibly a 1. 1x increase.
Hopefully a 1. 2x increase.
My general goal is being able to do a solid high 20s.
Updating every test day when I complete it.
max pulls: 18
DAY 1 - within 5 minutes: 35
day 1 total: 53
DAY 2 - Done
DAY 3 - Done
DAY 4 - Done
max pulls: 18
1ST B - within 5 minutes: 33
day 5 total: 51
DAY 6 - Done
DAY 7 - Done
DAY 8 - Done
DAY 9 - Done
max pulls: 14
2ND B - within 5 minutes: 40
day 5 total: 54
DAY 5 - Went down for first block. Hopefully it's due to everyday fatigue and I get - least a 1. 1x overall increase by day 22.
On day 2 and 3 I was worried cause the muscle right under my shoulder blades were really sore, I thought I may have had to take a rest day before the first block, but thankfully I somehow recovered so I could keep it going.
DAY 8 - I upped the sets because I believe that if you already have 15+ max, you could/should get a better stimulus from more volume. So I do 2 sets of the 2x max then the % set. With the regular 2 minute rest when hitting the target number.
DAY 10 - I have much less high max on the first set likely cause I've been doing WAY more volume then what was told. ( At least double ) More than I even said on day 8. What I realized is that this is just intended to build your endurance first that will convert to strength. Instead of resting upwards of 2 minutes between sets all the time, rest 10-30 seconds MAX and you'll find you'll hit higher #s within the same amount of time.
reply
Micha-
Alright, so I tried this workout. I've been training pullups for nearly five moths and reached a level of 16 pullups in a row (with a little pause or two hanging. My goal was to reach 20 pullups in a row, but even I was training the -Armstrong pullup training- I reached a plateau for a couple of weeks. So I decided to give this program a shot. What do I think about this one? Well, It will give you gains, but depending on your experience level - if you're a beginner, you will see wonderful results, if you're quite experienced, the change will not be that dramatic. In my case it was 25% improvement. I reached 20 pullups in a row (with two pauses while hanging) and I definitely consider this program worthwhile. But be prepared for really tough three weeks of tough training. Be prepared to be sore. Be prepared to be tired. Be prepared to be happy when you endure.
I struggled a lot, but I'm glad I didn't give up on this.
There's my progress:
1. TEST 16 MAX, 24, total 40-
2. 32, 23-
3. 31, 25-
4. 2: 00, 26-
5. TEST 17 MAX, 28, total 45-
6. 34, 24-
7. 34, 26-
8. 2: 10, 27-
9. TEST 18 MAX, 30, total 48-
10. 36, 25-
11. 36, 27-
12. 2: 20, 29-
13. TEST 17 MAX, 31, total 48-
14. 38, 27-
15. 38, 29-
16. 2: 25, 30-
17. TEST 19 MAX, 31, total 50-
18. 38, 27-
19. 38, 29-
20. 2: 30, 30-
21. 40 in 4: 59: D-
22. 20
reply
Alright, so I tried this workout. I've been training pullups for nearly five moths and reached a level of 16 pullups in a row (with a little pause or two hanging. My goal was to reach 20 pullups in a row, but even I was training the -Armstrong pullup training- I reached a plateau for a couple of weeks. So I decided to give this program a shot. What do I think about this one? Well, It will give you gains, but depending on your experience level - if you're a beginner, you will see wonderful results, if you're quite experienced, the change will not be that dramatic. In my case it was 25% improvement. I reached 20 pullups in a row (with two pauses while hanging) and I definitely consider this program worthwhile. But be prepared for really tough three weeks of tough training. Be prepared to be sore. Be prepared to be tired. Be prepared to be happy when you endure.
I struggled a lot, but I'm glad I didn't give up on this.
There's my progress:
1. TEST 16 MAX, 24, total 40-
2. 32, 23-
3. 31, 25-
4. 2: 00, 26-
5. TEST 17 MAX, 28, total 45-
6. 34, 24-
7. 34, 26-
8. 2: 10, 27-
9. TEST 18 MAX, 30, total 48-
10. 36, 25-
11. 36, 27-
12. 2: 20, 29-
13. TEST 17 MAX, 31, total 48-
14. 38, 27-
15. 38, 29-
16. 2: 25, 30-
17. TEST 19 MAX, 31, total 50-
18. 38, 27-
19. 38, 29-
20. 2: 30, 30-
21. 40 in 4: 59: D-
22. 20
reply
Icey9344
So i've seen this video and was a bit skepitcal. until I saw the comments. Now I will follow suit and record my progress so that the next person can see my comment and do the same! :)
Day 1 (absolute starting test day): 10 Pull ups - 2 mins rest - 15 Pull ups in 5 minutes
Day 2: 20 Chins ups - 2 mins rest - 14 Pull Ups
Day 3: 20 Commando Pulls ups (10 each side of the bar) - 2 mins rest - 15 Pull ups
Day 4: Scap pull hang of 45 seconds - 2 mins rest - 16 Pull Ups
Day 5 (test day): 13 Pull Ups (almost 14) - 2 mins rest - 24 Pull Ups in 5 minutes!
Notes from -SET 1-: I feel much more in control and my tempo was actually lower (I didn't just drop down because i was scared of fatigue. I felt much more confident and I was genuinely shocked I had more in the tank when I hit 10 reps. i did an extra 3 in good form! I can't wait to report back next week for -SET 2-!
Day 6: 26 Chin ups - 2 mins rest - 18 pull ups
Day 7: 26 Commando Pulls ups - 2 mins rest - 20 pull ups
Day 8: Scap pull hang of 53 seconds - 2 mins rest - 21 pull ups
Day 9: (2nd test day): 15 Pull Ups - 2 mins rest - 26 in 5 Minutes!
Notes from -SET 2-: Impressed that I got up to 15! Little disappointed that I only gained 2 pull ups in the amrap but I went for a 20k run and i, in part, blame it a little bit of lack of energy. HOWEVER excited for what set 3 gives!
reply
So i've seen this video and was a bit skepitcal. until I saw the comments. Now I will follow suit and record my progress so that the next person can see my comment and do the same! :)
Day 1 (absolute starting test day): 10 Pull ups - 2 mins rest - 15 Pull ups in 5 minutes
Day 2: 20 Chins ups - 2 mins rest - 14 Pull Ups
Day 3: 20 Commando Pulls ups (10 each side of the bar) - 2 mins rest - 15 Pull ups
Day 4: Scap pull hang of 45 seconds - 2 mins rest - 16 Pull Ups
Day 5 (test day): 13 Pull Ups (almost 14) - 2 mins rest - 24 Pull Ups in 5 minutes!
Notes from -SET 1-: I feel much more in control and my tempo was actually lower (I didn't just drop down because i was scared of fatigue. I felt much more confident and I was genuinely shocked I had more in the tank when I hit 10 reps. i did an extra 3 in good form! I can't wait to report back next week for -SET 2-!
Day 6: 26 Chin ups - 2 mins rest - 18 pull ups
Day 7: 26 Commando Pulls ups - 2 mins rest - 20 pull ups
Day 8: Scap pull hang of 53 seconds - 2 mins rest - 21 pull ups
Day 9: (2nd test day): 15 Pull Ups - 2 mins rest - 26 in 5 Minutes!
Notes from -SET 2-: Impressed that I got up to 15! Little disappointed that I only gained 2 pull ups in the amrap but I went for a 20k run and i, in part, blame it a little bit of lack of energy. HOWEVER excited for what set 3 gives!
reply
NUC
Weakling here. I can do a measly 3 pull-ups in a row without a break. I can do, like 8 if I am given a dozen or so minutes for resting time before no amount of rest will help get me get my chin up over that bar until the next day.
I will be postponing all upper body workouts at the gym during the start of this challenge, and I will start Day 1 of this challenge two days from now (February 17, 2022. I will update this comment every day until the end of this challenge.
Edits:
welp, I started today, the 15th of February, 2022. I decided, -why not, I can still do at least 3 I bet. - Boy was I wrong I got a new personal record!
Day 1: 4 pull-ups in a row until failure. 9 pull-ups in total over 5 minutes. 13 total pull-ups.
Day 2: 8 chin-ups and 6 pull-ups
Day 3: 8 Commandos and 6 pull-ups
Day 4: 25 Second Scap Pull Hand and 7 pull-ups
Day 5: 5 pull-ups in a row until failure. 9 pull-ups in total over 5 minutes. I've achieved the minimum IST standard for the Marine Corps, which was my end goal. Lets just keep this one up!
Day 6: 10 chin-ups and 7 pull-ups
reply
Weakling here. I can do a measly 3 pull-ups in a row without a break. I can do, like 8 if I am given a dozen or so minutes for resting time before no amount of rest will help get me get my chin up over that bar until the next day.
I will be postponing all upper body workouts at the gym during the start of this challenge, and I will start Day 1 of this challenge two days from now (February 17, 2022. I will update this comment every day until the end of this challenge.
Edits:
welp, I started today, the 15th of February, 2022. I decided, -why not, I can still do at least 3 I bet. - Boy was I wrong I got a new personal record!
Day 1: 4 pull-ups in a row until failure. 9 pull-ups in total over 5 minutes. 13 total pull-ups.
Day 2: 8 chin-ups and 6 pull-ups
Day 3: 8 Commandos and 6 pull-ups
Day 4: 25 Second Scap Pull Hand and 7 pull-ups
Day 5: 5 pull-ups in a row until failure. 9 pull-ups in total over 5 minutes. I've achieved the minimum IST standard for the Marine Corps, which was my end goal. Lets just keep this one up!
Day 6: 10 chin-ups and 7 pull-ups
reply
Bottlecapbill
Like a lot of programs, any continuous training is going to help someone at the beginning when an exercise is new or unfamiliar. Just gains in muscle memory and form alone will help early on. Once you reach the max strength level your muscles can achieve for your body weight it will stop working and you'll plateau until you increase the size of the needed muscles yet again. Change your body proportions. like increasing the size of your lower body at the same time and you'll see the numbers drop again since you'll have to lift more weight with less oxygen. Basically, every fitness technique works better than nothing early on and suffers from diminishing returns over time. That's why plateaus happen. I can also assure you that as you get older those diminishing returns hit a lot harder as well. I suspect if Jeff did this program his numbers would change very little since he's already close to peek performance for his size.
reply
Like a lot of programs, any continuous training is going to help someone at the beginning when an exercise is new or unfamiliar. Just gains in muscle memory and form alone will help early on. Once you reach the max strength level your muscles can achieve for your body weight it will stop working and you'll plateau until you increase the size of the needed muscles yet again. Change your body proportions. like increasing the size of your lower body at the same time and you'll see the numbers drop again since you'll have to lift more weight with less oxygen. Basically, every fitness technique works better than nothing early on and suffers from diminishing returns over time. That's why plateaus happen. I can also assure you that as you get older those diminishing returns hit a lot harder as well. I suspect if Jeff did this program his numbers would change very little since he's already close to peek performance for his size.
reply
John
Went from 7 to 11
Day 1: 7 max, 15 5min
Day 2: 14 chin ups, 10 pull ups
Day 3: 14 commando, 11 pull ups
Day 4: 1: 02 scapula hang, 11 pull ups
Day 5: 9 max, 18 5min
Day 6: 18 chin ups, 13 pull ups
Day 7: 18 commando, 14 pull ups
Day 8: scapula hang 1: 22, 14 pull ups
Day 9: 11 max, 20 5mins
Day 10: 22 chin ups, 15 pull ups
Day 11: 22 commando, 17 pull ups
Day 12: scapula hang 1: 02, 18 pull ups
Day 13: 10 max, 23 5min
Day 14: 20 chin ups, 15 pull ups
Day 15: 20 commando, 15 pull ups
Day 16: scapula hang 1: 06, 16 pull ups
Day 17: 10 max, 22 5min
Day 18: 20 chin ups, 14 pull ups
Day 19: 20 commando, 15 pull ups
Day 20 1: 15 scapula hang, 16 pull ups
Day 21 5min max: 27
Day 22 day off
Day 23 max: 11
Got 11 on day 9. Then got burned out and showed no improvement
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Went from 7 to 11
Day 1: 7 max, 15 5min
Day 2: 14 chin ups, 10 pull ups
Day 3: 14 commando, 11 pull ups
Day 4: 1: 02 scapula hang, 11 pull ups
Day 5: 9 max, 18 5min
Day 6: 18 chin ups, 13 pull ups
Day 7: 18 commando, 14 pull ups
Day 8: scapula hang 1: 22, 14 pull ups
Day 9: 11 max, 20 5mins
Day 10: 22 chin ups, 15 pull ups
Day 11: 22 commando, 17 pull ups
Day 12: scapula hang 1: 02, 18 pull ups
Day 13: 10 max, 23 5min
Day 14: 20 chin ups, 15 pull ups
Day 15: 20 commando, 15 pull ups
Day 16: scapula hang 1: 06, 16 pull ups
Day 17: 10 max, 22 5min
Day 18: 20 chin ups, 14 pull ups
Day 19: 20 commando, 15 pull ups
Day 20 1: 15 scapula hang, 16 pull ups
Day 21 5min max: 27
Day 22 day off
Day 23 max: 11
Got 11 on day 9. Then got burned out and showed no improvement
reply
SLaKMaNiTy
Going to try this and record progress too! I'm doing this alongside beginner workout month 3 so I wont be doing it every day - might take me more like 45 days.
Day 1: 5 pull ups unbroken
8 in 5 mins
13 total
Day 2: 26 chin ups & 18 pull ups because I though -MAX- meant the total - Oops
Day 3: 10 commando pull ups and 8 pull ups
Day 4: 55 second hang, 11 pull ups
Day 5: 8 reps unbroken, 13 in 5 mins
21 total
Day 6: 16 chin ups (6, 5, 5) & 12 pull ups(3, 3, 3, 3) with about 1min rest between sets
Day 7: 16 commando pull ups (6, 6, 4) & 12 pull ups (4, 4, 4)
Day 8: 35s hang - did this at the end of another workout so grip strength was gone: (
17 pull ups
Day 9: 9 reps unbroken, 12 in 5 mins, 21 total
reply
Going to try this and record progress too! I'm doing this alongside beginner workout month 3 so I wont be doing it every day - might take me more like 45 days.
Day 1: 5 pull ups unbroken
8 in 5 mins
13 total
Day 2: 26 chin ups & 18 pull ups because I though -MAX- meant the total - Oops
Day 3: 10 commando pull ups and 8 pull ups
Day 4: 55 second hang, 11 pull ups
Day 5: 8 reps unbroken, 13 in 5 mins
21 total
Day 6: 16 chin ups (6, 5, 5) & 12 pull ups(3, 3, 3, 3) with about 1min rest between sets
Day 7: 16 commando pull ups (6, 6, 4) & 12 pull ups (4, 4, 4)
Day 8: 35s hang - did this at the end of another workout so grip strength was gone: (
17 pull ups
Day 9: 9 reps unbroken, 12 in 5 mins, 21 total
reply
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