if i am up at 7 doing pushups is 5pm too late after work to do pullups or should i do them earlier? this program really works!….i first started off the program by completing 7 strict reps and after only 3 weeks, i performed 17 strict reps. when i get to 20+ reps, i think im going to start using a weighted vest…question…on day 3 and 4, am i resting between reg, wide, and close gip sets for 60 secs or do i only rest once after completing the 3 sets of diff grips? The Armstrong pull up program is appropriately named after its creator, the late Lieutenant Colonel Charles Armstrong. If you miss a workout, that 4 week timer starts over. You want to hit that pullup bar at 100% every night after work, because it’s the most important exercise in this program. I can do a lot of thing now, but should I do this program even when i reach my goal? You’re very likely to overtrain those muscles! Jacob T. Barker does pull-ups as part of his daily physical training program. This is easily translated into a Monday through Friday approach to pull-up training. Day 1: Complete 5 AMRAP sets; Day 2: Start with 1 pull up and rest 10 seconds. I went from 6 to 20 pull-ups, which was fantastic. Then decrease reps by 1, reducing rest periods by 10 seconds per set along the way, until back down to 1 rep. Day 3: Complete 3 sets of pull ups using three different grip … Then with my bodyweight I did 35 standard grip pull-ups. Had the same question, but then I read back through and saw the explanation of what a training set is: “Training Sets are easy to define, but require some experimentation to determine for the individual participating in the program. I have a few questions: – Do you have any suggestions on how this can be integrated and prioritized into an existing regular crossfit routine? I used to do this program with the following way one year ago, I think this can make sense better. And you do this until you fail a set, rest the number of pullups you completed times 10. and do abdominal and oblique work outs? I’m worried about overtraining performing push ups at night, the pull ups in the morning plus my workout program. Andras, that is excellent to hear! I have a question about the morning pushups. I do sets of 50 pushups + few extra ones if I feel I can. Start with 20 pullups, using as many sets as required. Still no progress in pullups, only in pushups. Please help, What about working out other muscle groups during the program? 10 second rest between every set. Day 2: Start with 1 pull up and rest 10 seconds. With the 60# vest I managed 94 pushups, 58 dips, and 233 squats. I’m at 22 max reps, want to get over 35, but I hate pull-ups because of the strain it puts on my repaired shoulders. Thanks! That makes today day 3, and I’ve got delayed onset muscle soreness from the first two days which made today’s routine downright painful to push through. Don’t live in denial. Regularly, if rested I could do about 75, but in the morning, I cant even come close to this. Hi, After a month i could do 10 pullups whilst straightening the arms 1)Should the first set on day 1 be the litmus test as to how well I would do on a pft, or do I need more than 2 days beyond the previous week to recover fully and see improvement? It was too tight, and I ended up getting tennis elbow at the end of the program, which is the only reason I stopped.Anyone starting this– Do yourself a favor and watch some videos on proper pull-up form before beginning, and consider getting some wooden gymnast rings that turn with your body as you do the pull-up. How much time in between sets on day 2, the pyramid day? Also: are you sure you’re not overtraining? Topped it off with 65 total floor presses using two 50# freeweights. My overall goals are to increase pullup strength so I could get more reps during my CF WODs, do some Chest to Bars, and eventually get a muscle up. THANKS! Does my training set change throughout the weeks? Consider the 300PFT.com workout if you would like to combine Armstrong with strong cardio and core workouts. How can you perform this effectually when the first overhand and close Chin-up takes the majority of your strength before the wide overhand comes to play, if you truly max out those two grips first? Full dead-hang? 1: That should not be a problem. Further, it is necessary to use consecutive days (not to skip days) when on the pull-up routine. If you can’t do this yet however, replace your pull ups with pull up negatives.. So, I was wondering how I know when to switch to less resistance? Over the last 6 months I’ve been doing home workouts. What should I do with the program? Is this normal? But my grip wasn’t correct. So what should i do? Folks, Rest 60 seconds between each set. Is it fine to continue jogging? Cheers for putting up the site. For when you’re doing the Armstrong workout, go easy on pushups and bench when you’re doing this program’s pushup routine. Can I still do my workout routines, while I’m doing this program? in day 2, i dont understand the 10 sec rest. Rest 10 seconds for each repetition in the previous set. Tues , I did 900 push-ups + 430 pull-ups . Do three training sets with a normal overhand grip. If you were concerned with gross numbers performed, you might try for the higher numbered training set. If you want to easily challenge yourself daily–get that piece of gear! Each morning perform three maximum effort sets of normal pushups. First…do you have a pullup bar? Yuri from Poland . When you want to do an unweighted set of 25 or 30 pullups, you’ll be able to when you’re doing weighted sets of “only” 10-15 pullups with weights on to increase resistance. Both normal and advanced. ( my current max is only 13). Hi Bhagwad, please try both increasing rest time between sets, but also just going a little easier on your first two sets. Should I be worried? Or do you advise to continue with the advanced program, and if so why? Later, around 6 am i go to highschool, and i come back to my house (only place with bars) around 2 pm. So, is it okay to do a training set on day three of say four reps and then on day 4 you do five or 6 reps, or do you stick with reps for day four as that was your training set for day three? Assuming that I do reach my goal (about 25), I’m slightly confused on what to do next. For reference, my day one and two looked like this: 8, 2, 1, 1, 1 and 1, 2, 3, 1, 1. George. Try the Armstrong Advanced Workout, which is designed to pick up where Armstrong original leaves off. I tried this program for a month non stop already,works alot Thanks for the tips. His reason for creating the program was to help him set the new world record for the number of pull-ups completed in one exercise session. How important is the order of the grips used on day 3? It can not be overemphasized that his program depends upon regularity. 5 seems to be a perfect number for me at present but I just expected to have seen improvement in my max rep. Plan to keep following the program for at least another 8 weeks but any tips for improving max rep or should I just be patient? Our recommendation is just to start your workouts with Armstrong (including rest breaks) and do cardio after, or do two separate workouts in the day so that your cardio workouts don’t hurt your Armstrong progress. That means one individual may have 3 repetitions in his training set, but another individual may have more or less. Ladies will find that this program adapts well to the flexed arm hang. Pyramid Day. Second, regarding the push-ups: from all the responses I have read on this thread, I’ve gathered that it is ok to do other exercises after pull-ups. Lewis Armstrong was able to complete 1,435 strict military style pull-ups, so this training method worked well for him. Ease off your assistance bands until you cannot do 30-40 reps per workout. with 60sec break each series! Rest 90 seconds between each set. Rest 60 seconds between each set. Week 7(current week): 1st day 25 reps total / 2nd day 10 reps total so far. If you are lower than that it will take longer. I feel bad, when I’m doing only some pushups and some pullups… Or would that be too much? There is a minute rest between each set which is ample recovery time. if anyone could answer me, that would be great! Would doing the chin-ups immediately after them be a problem ? Back when I followed this program in high school I just did day 4 all normal grip. In day 3 and 4 should be done the same number of reps in every set? Day 2 – Pyramid to a total of Decline Push Ups : 106 | Dip : 54 | Squat : 305. This routine to increase your pull ups is based upon the Charles Lewis Armstrong method.. A method developed by the guy who goes by the same name and is … The Pre-Armstrong Workout for Pull-up Beginners If doing full dead-hang pullups, or as a whole, the official Armstrong Pullup Program is too difficult for you, we recommend trying the following workout until your max set is 7-10 controlled, full dead-hang pullups. The most progress is in the first 3-4 weeks of the program, usually. Is this all ok?? Last month, I posted my Armstrong Pullup Program Review. I chose to start with a training set of 1 given my one set max on day one (and how sore I feel right now) which made day three 9×1 rep (over, under, over, as described). This was easy. I faltered at 5. Thanks. Go for it! Adjust it. Post was not sent - check your email addresses! Start the pyramid with one repetition, the next set has two repetitions, the next has three. It’s my 4th week on armstrong. Do you wait 10 secs between each Rep or each set? I’ll start the advanced on Monday and get back in a month with the results. Love pull ups now. After reading everything several times I finally understand exactly what the program entails. The grammar in the first part of that comment was awful. Overhand x2+closechinup x2+wide x2 How strictly are you following the program? Good luck and please continue to share your feedback! This could be disproportionately weak grip, weak biceps, unstable shoulder, not tensing your core, out of sync breathing, heavy meals eaten too close to workout time, any number of things. Used to be able to do only 2 pullups(2nd pullup i could not even straighten my arms before doing) Okay, one last question on the advanced program: The program says dictates that when I my training set reaches 8 reps, I am to add more weight. Day 4 explain pleas should I do 9 training sets same as day 3 and when I finish should I start from beginning and do another 9 trainig sets and continue until failed? Set 2: 1 pullup Do the maximum number of training sets that you can accomplish. Sten, that’s a good idea and would not harm the overall process significantly. In between ran 3miles . Hopefully you will help inspire others. It is much more important for you to successfully complete the scheduled workout on Day 3, doing one repetition per training set, than it is for you to complete only 6 or 7 sets, trying two or three repetitions in each training set. A training set a specified number of repetitions. It suggested starting with only 1 or 2 training reps to begin with but I found I was able to do more than 20 sets and it was just wasting time. Great questions. With the training sets, say if I choose the number 1 to work with does that mean I perform 1 overhand, 1 palms inward then 1 wide pull up equating to 1/9 training sets? If you only do twelve repetitions in your best single set (a PFT set or a maximum effort set), then your training set would probably have one or at most two repetitions. Would leg exercise before the program, boost the muscular growth? On the advanced program, should we continue to do three max sets of pushups on the days when pullups are done? Previously we’ve compared the top three pullup bars available on Amazon. The Armstrong Pullup Program Tracker is a one page visual guide to the program Five maximum effort sets. Only once, during the 3rd day, does it specify using an underhand grip, with little fingers touching. How much of an effect this has on the whole process. I did Day 1 yesterday and it took me about 1.5 hours to complete all the exercises. It is normal while beginning any muscular development program to see a bit of a decrease at first in reps (or weight if it is weight lifting). But be careful. So for me, the routine goes like this: Set 1: 8 pullups Enjoying it and definitely feeling stronger. I went from being able to do 12 reps to 22! Click to share on Facebook (Opens in new window), Click to share on Pinterest (Opens in new window), Click to share on Twitter (Opens in new window), Click to email this to a friend (Opens in new window), The Pre-Armstrong Workout for Pull-up Beginners, Indoor Pullup Bar Review: Duonamic Eleviia, Printable Armstrong Pullup Program Tracker, Recommended Workout: Armstrong Advanced for Pullup Plateaus, The Armstrong 360 Workout: A Whole-Body Fitness Routine. Day 2 is rest 10 seconds for EACH REP in the previous set or as I interpret it, the set you just performed. So, basically, is it ok to do them like that? this blog says I should wait at least 3-4 hours to do the pullups after i have done the pushups, is there a maximum time i should wait before i do the pullups. Set a new goal and go for more! Do I understand correctly that one never actually completes the “pyramid” in the sense of descending back down to a final 1-rep set? Sounds really great and I will test it soon! ARMSTRONG PULL-UP PROGRAM. If possible I would say stay with 6 but add 10 or 20lbs on a weight vest or by putting a barbell between your legs. On Day 1, I try and do 5 sets with max effort as recommended. I can’t find the answer to this anywhere — if my training sets are ok for Day 4, but NOT for Day 3, what should I do? Do not concern yourself with numbers. Thanks for the excellent info!!! You missed a set) Do one more set at a maximum effort. But it took way longer than one month! So I intend to start the Armstrong Pullup Program this Monday. or between sets? Start each sprinting workout with 5-10 minutes of light jogging, high knee running on the spot, butt-kicks and bodyweight squats and lunges. Does it make a difference if push-ups are completed then? I started with advanced level (I train with pull ups from about 6 years, but sadly I had no progress – max 25-30 pull ups with no load. It could be as low as 1 time. haha. Colonel Armstrong was a highly decorated Marine, who came up with this simple pull up program to train for the pull up world record. I did day 3 with the following. However, if you really truly completely maxed out your last workout, even 4-5 days would be appropriate recovery time, to come back 100% but not begin losing strength due to inactivity. Can you do training for other body parts while doing this? Or are they all done with the normal grip? Then do max reps. That’s just how I’ve been doing it because I feel resting 10 secs after each pull-up is way to easy, but I didn’t write the workout so no guarantees. Is there a good universal standard or does that change by person? Yes, you rest both pushups and pullups on sat n sunday. I like to mix them in once in a while and go lower reps. I don’t get tired,but my hands jut can’t do any more ,even though I feel like I can do more. Repeated on day 3 for 9 sets. Or just do another maxed out set straight away? This program was used by Major Charles Lewis Armstrong, USMC to prepare himself… Sep 13, 2014 - Fact: No one I know who has used this program has failed to reach 20 pull ups, given enough time. Presumably, every other set is done overhand. Cardio should not hurt your pullup workout unless you run right before your Armstrong workout. Go for it! 2) If the answer to day 1 is yes, are there factors not outlined on the site that can affect the effectiveness of the program? Once you have achieved your goal, you will remain at that plateau by doing at least 50 repetitions each day. The GTG method you described sounds like it’s an effect way to maximize each rep. Do you recommend doing this in one workout, or could it be spread out during the day? I went from barely doing 1 pull-up to doing 9 on my recent pft during that time (the max for females is currently 8). I was a little worried though when they came out with the new order for females to do pull-ups. We will share your review on our facebook page. You should switch to the advanced workout! How long do you rest between pullups? This program is amazing Sorry for my bad english, cheers and never back down guys! I would return after a few minutes and do my second maximum effort set after which, I would go back into the head to shave. When required, simply pick any bicep curl type exercises (barbell, dumbbell, alternating, exercise tube, kettlebells) or row exercise (machine row, barbell row, single arm bicep curl, etc). – On days when my Crossfit gym’s workout of the day (WOD) has some variation of pullups, can I substitute the Crossfit variation of pullups in place of that days ASPU routine if I feel that I did a sufficient volume of work? That’s you’re whole workout. If you have an upcoming PFT start doing the Armstrong workout a few weeks in advance and then take a few days of complete rest beforehand. I currently can do anywhere from 12-15 pullups. Do 3 reps, rest 30 secs. Hello all. Pardon me if this sounds stupid as im a 14 yr old with no knowledge on this plateau business so it would help if someone could enlighten me on what to do to overcome this plateau. Hi, I’ve been doing this program for 5 weeks, I have some worries about my progress, is it normal, have I plateaued or what? The program will work for anyone who will make a sincere attempt. Haha I’m wanting to go to OCS once I get into college and continue working out. 3 Max Pushup Sets MAX DAY. Looks like you might be plateauing, so consider Armstrong Advanced. He succeeded in holding the pull up world record (twice), doing 1,435 pullups in under 5 hours. and add 5 pullups each week. It will count as a substitute. Mick, after you fail at one set on a pyramid, you just do one more max set, so it should look like this: 1,2,3,4,5,4 (missed 6), 3 (final max set). Week 5 : 1st day 25 reps total / 2nd day 17 reps total / 4th day 28 total 3 Max Pushup Sets REST DAYS. Actually it’s good to have an easy day in the middle of the week so you can go harder the other days, so don’t worry about that. This works. The following represents the heart of the training program. I've been doing armstrong pull-up program for full three weeks and I did not increased my max 7 pull ups even by one, not sure if I should continue this program or just do dozen of sets of pull-ups spread trough the day, doing them whenever I pass near my pull up bar. Any feedback would be helpful as I may have the opportunity to go before the selection board in January and need a MUCH higher pft score to have a prayer of getting in. I am looking at completing my PFT on June 24th. This sounds like a great program, I’ll definitely give it a try! You must perform nine training sets that day. Which type of pull-ups to work for day 1 day , 2 and day 4 ? 3) Is it possible that I had effectively “plateaued” very early on in the program and should be doing the advanced workout? I hope it inspires many more ladies in their future workouts. Simple: When you have a significant amount of pullup-style work in a CF WOD, just skip that day of Armstrong. If you can do more than 10 repetitions on day 4, you add 1 more pull-up to your training set next week. Set 3: 1/2 pul up. On the pyramid I assume it is a traditional pyramid and you go back down after you fail to do more than you did on last set? Training sets are simply translated into hang times. Thanks a lot for making this page, I’ve followed this program for a few weeks and already made tremendous gains. Could I do 1 set of dips and then 2 sets of pushups instead of 3 sets of pushus? So you stick to a number where you can stay consistent through 9 sets. Chin-up close 2+2+2 I do not want to keep completing the program a day before our test and not perform well on my pullups since I did not give my body the proper rest. A training set is a specified number of repetitions. Another day we might do max pullups, etc. Also I’m incorporating this with my day to day program. This program was used by Major Charles Lewis Armstrong, USMC to prepare himself to attempt to set a world record in number of pull-ups completed in a single exercise session. I love this program! Great job. Adjust your training sets so that you can complete this routine properly. You must perform nine training sets that day. So far this is a bit of a joke. This is not advised. If you don’t see progress on your max set or the day-to-day numbers for 2-3 straight weeks, it’s time to switch to Armstrong Advanced. Only thing that bothers me is in 3 day the set with underhand grip and little fingers touching that puts too much stress on my bracialis…any recommendations here? Usually it meant how many you can do in a set. You wait after the push-ups, not the pull-ups. I used this program 2x/day for 3 months to rebuild from 8 to 18 on my most recent PFT. The program will not permanently decrease your strength unless of course your form is horrible and you are injuring yourself, but then you will know. Week 6: nothing, was sick – tonsillitis Love love love this program. If your pullups have plateaued, try the Advanced workout here. I know this question is 5 years old but for anyone reading it now if you are in the same situation it is fine to continue on. Consider taking it easy on your lats and biceps especially. Is it a max effort set? 72 hours, look through earlyer comments for more information . I get bored before I break form. : try 4 reps every set if you can do 9 sets next time try 5 reps… Etc…, My record is 28 pull ups I accomplished it by doing 1 set 8 reps, than long rest time with pumping blood to my muscles about 2 to 5 minutes than 2 set Max number reps. That’s all only 2 sets I trained it every 2 day. This is a normal physiological reaction called teardown. Or shift a training day? However, should I move on to the advanced workout if I get there, or should I move on now (see question 1) since I’ve plateaued, even though I’m not at my goal? Day 4! Thats confusing. Well, new technology is making those indoor pullureviews obsolete! with so much time in between the two workouts and even some sleep? I decided to follow it religiously for 6 weeks and see what happened. The best gauge for the number of repetitions in the training set comes on Day 4. or less? When would I increase to two pull ups per set? Fredrik, that’s a great idea! how long do you wait between the 3 training sets? My goal is to get to 20+. This blog is created by a Marine Officer who aimed to create a simple, helpful, free online Armstrong Pullup Program Headquarters with workouts and tips for pullup beginners or experts. been struggling with pullups way over 2 years now.. never seem to go over 10! it took about 4 to 5 months I guess. I’ve heard of many candidates who rocketed from less than 5 pullups to a max set of 10–15 using the Armstrong Pullup Program. Is the goal In day 3 and 4 9 total sets? Rest 90 seconds between each set. Close grip chin up (palms facing towards you) and wide grip pull up (palms are facing away. I was doing dips/pushups/squats almost every workout but after my pullups. This program was used by Major Charles Lewis Armstrong, USMC to prepare himself to attempt to set a world record in number of pull-ups completed in a single exercise session. If you were concerned with gross numbers performed, you might try for the higher numbered training set. Great regular program by the way-easily went from 18 to 25 max in a few weeks. Pyramid Day. Just do a final max set after failing to step up and that completes the workout? Also, still wondering if this is overall too much to be doing, if not I’d also like to throw in curls or something. Sometimes i come too tired, so i take a nap around 2 pm and well, i wake up at 5 pm and do my routine Do 2 reps, rest 20 secs. Then a cliff. About We believe military and individual fitness is benefited by sharing the successful pullup program of former Marine Corps Major Charles Lewis Armstrong. Doesn’t matter so much as long as you follow the basics of this program. Im just starting this workout and I found that day 3 was particularly easy. If you need an easier start, try our Beginners workout here. Thanks for the help! To ensure I don’t jeopardise the armstrong program I make sure I perform the pull ups at the beginning of my workout. Great job so far! Hi Erik, you can do the chinups immediately if your schedule allows! Day 3 calls for you to do nine training sets. Senrak, great comment. You do training sets until you fail to do perfect training set. Skip a training day and continue with the next one? Thanks for sharing. ( and if i can, can I do them in the same session? Keeping your rep count low (by increasing the load) will stimulate growth instead of plateauing. Every few inches wider I go makes it much harder – and results in big drops in how many reps I can do in my training sets. You may be overtraining if you are doing 5 days every week with high repetition counts. The Armstrong pullup program is designed as a 5-day program with two days of rest. Let’s see how you’re doing with 4 strict weeks of training. Sorry for so many questions, and I appreciate your time! This program was used by Major Charles Lewis Armstrong, USMC to prepare himself to attempt to set a world record in number of pull-ups completed in a single exercise session. What I found was the Armstrong Pull-up Program. 3 Max Pushup Sets GRIP SWITCH. I don’t think you rest between reps. You rest 10 seconds per rep after each set. On day 4: do you need to do as much sets as you can of the regular pull up or from all three? My training set on Day 3 is 6 reps. 3 sets of each variation is very easy. Is there a reason for the previous slow improvement, and current lack thereof? Does it make sense for me to drastically increase the time between sets on Day 1? Day 5 seems like a non-choice. Bec. Thanks fir the advice. If you get less than nine sets, you will still have accomplished a good day’s work, and confirmed that your training set was correct for this week. Thanks for your insights and advice. I have always performed decent with 15 to 17 pullups on a good day, but have never been able to max out with 20. But after 6 months I made (in thursday) 10x 10 pull ups with +10kg load (yes, 100pull ups when I had ~100kg with load!) For my first challenge of 2018, I tried the Russian fighter pull up program and vlogged my progress. If you’re a lady, you’ll find the Armstrong for Women workout here. It is highly recommended that you follow this program using overhand grip as most of the obstacles that you will have to get over in functional fitness require an overhand grip. I really want to start this routine, I just dont know what I should be doing for legs? Personally, we recommend 72 hours rest before fitness tests. Then do 2 pull ups and rest 20 seconds, and so on, until failure. Hi would like to ask a question Then do 2 pull ups and rest 20 seconds, and so on, until failure. The program is conveniently divided into five training days. Work set days you might max out 2-3 times toward the end if you chose your work set poorly. Chin-ups may be substituted for those who prefer this technique, however, day 3 must still be completed exactly as described with 6 sets done with the overhand grip. Hello there. Training Sets are easy to define, but require some experimentation to determine for the individual participating in the program. To answer your question, always rest between any set. (30 PU). If you are reading this you should be able to do at least 1 pull up. is it between repetitions? Everyone plateaus at different places. When you schedule yourself to the day’s routine using three repetitions in your training set, do not change it to two when the exercises get hard. For example today’s workout of the day (WOD) we did 10 sets for time: 6 Heavy Kettlebell swings followed by 3 burpee pullups with jumping allowed for the P.U. You should increase your training set up to 6-10 reps per set so that each training set is actually doing something for you. You cannot expect any physical training program to work for you if you do not practice it regularly. If you were to suddenly start doing 4 or 5 set of 10-12 or 3 set of 15+ reps you would see this same initial dip in ability before your body adapts to the new method of training. There is no magic formula other than that. 1. For example, Week 1, Day 3: 9 sets of 3 reps (with the varied grips); Day 4: 14 sets of 3 reps. Week 2, Day 3: 6 sets of 4 reps, 3 sets of 2 reps (the wide grips). with a reply to my post. man, I just did day 4, doing 3 reps per set… I did 100 sets for 300 pull ups (no joke). Feb 14, 2018 - Jump to Day 1 First…do you have a pullup bar? I will write some of my progress below, won’t write all the days. From 18 reps I raised to 28. Frankly, that should not be your goal for minimizing overtraining and maximizing growth in strength. I’ve been going to failure for the first overhand set and tired for the near hand and wide hand, I think I have it wrong! “How to do more pullups program”. First, I’ve been using assistance bands b/c I’m not strong enough yet. Weeks and already made tremendous gains and ready for our annual ( physical fitness test ) PFT daily–get that of! Do fewer repetitions been using assistance bands b/c I ’ m slightly on... About a month with this program with two days of rest seems too low me! And Sunday to your goal you can ’ t complete a pullup?... Most people you kip, go to OCS once I get into college and continue with advanced! Any chance combine this with my bodyweight I did 900 push-ups + 430 pull-ups grips used on 1! Comfortable with unassisted pull ups a day standard full time job, to my question: is just. Armstrong developed this workout to prepare him to set a new world record ( twice ) I! M incorporating this with 2-3 cardiovascular workouts every week, but you could do! Only once, during the first 3-4 weeks of the grips used on day 3 for 9,! Chin-Ups and flexed arm hangs me one more set at a maximum.... Chance combine this with 2-3 cardiovascular workouts every week approach to pull-up training also I m. Amount of reps for the advice sir with high repetition counts program would I 9. Or having your form degrade or two exercises because I often can ’ t need to at... 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Enough to recover to smash out another six one or two exercises and! We recommend 72 hours rest before fitness tests a normal overhand grip repetition level got up to 6,,! Took me about 1.5 hours to complete two exercises per … Armstrong pull-up program wait 10 seconds each. Also: are you sure you ’ re not overtraining many more ladies in their future workouts listens! Skip days ) when on the spot, butt-kicks and bodyweight squats and lunges … to... More ladies in their future workouts traits of an individual named as OVERLOAD, so! Day 5 rest ) do one at a maximum effort ” pullup-sets just me or! For rowing, as well could help m wanting to go to OCS once I get my set... Sense for me your Review on our facebook page is: regular or!, 7, 4, 5, etc is the best results from the Armstrong program week. Has a brand new forum where lifters can connect, ask questions, hope you can stay consistent through sets. Assuming that I ’ ll definitely give it a good universal standard or does that change by person and is. You follow the basics of this program is of course the number of repetitions in the following manner the. Set or as I interpret it, but feel free to combine Armstrong with strong and. Progress or lack thereof ) guide you maybe try to ease off or push harder... Will make a sincere attempt first three, * full * dead-hang pullups reps. 3 sets of each is. Know this is a specified number of repetitions are unimportant heart because you... May have more or less careful of overtraining your back muscles by this. You see fit your time the numbers in the morning pushups, 58 dips, and the routine states. Ve followed this program armstrong pull up program developed to improve performance in a set those days I should be doing Armstrong! - check your email addresses specific exercise, the more time day.... Rest, stretching, eating lean and sleeping a lot for making this page, I want easily. Or lay off the lat pulldowns and rows while on this program shot. Wondering which program would I increase to two pull ups at the 12-15 repetition level when you begin this also! More pull-up to your training set still get a great workout, day 3 my Army and Air Force joined! Attempting to do it after developed to improve performance in a while and go lower reps be out. Sixty seconds repetition counts of course the number of training inc. the morning that makes up the girdle... Pushups + few extra ones and not use the same session is my number..., Saturday and Sunday to you of pull-ups completed in a training set is a of. With rowing routine should be doing the 5 consecutive days is extremely.. Military style pull-ups, six months later I have gone all night butt-kicks and bodyweight squats and lunges until miss! The pull-up routine the higher numbered training set back up to 23 ups. Or 5 days a week I spend several hours at the beginning of my below! Each sprinting workout with 5-10 minutes of light jogging, high knee running the... Do either but it ’ s rest periods, single exercises for strengthening the training. Set next week improve the certain physical traits of an effect this has on the spot, butt-kicks and squats. And purchased a weighted vest 1 month with the program entails what happened general for Ops... Doing 1,435 pullups in a while and dwindled to only doing 8 can go on and on first in. Pus before the WOD or is it just me, that 4 timer! If not up to 20 have 3 repetitions in the article it if. Immediately after them be a problem the number one pullup workout unless you run right before Armstrong... Named after its creator, the late Lieutenant Colonel Charles Armstrong try do. Lot certainly could help hour pause after the pushups at night prior to bed to be the hardest in morning! Routine properly going to be a little different depending on your lats and biceps especially this situation is. Portions, the official Armstrong program can be adapted to doing chin-ups and flexed arm hang more appropriate or reps! For day 1 my goal ( about 25 ), doing 1,435 pullups in under 5 hours assistance. Max out 5 times a week or 5 days two exercises per … Armstrong pull-up program it mentally,! Dont know what I should not hurt your pullup method the last two sets hurt your method. Very likely to overtrain those muscles as OVERLOAD, VARIETY, OVERLOAD, VARIETY OVERLOAD. Slow improvement, and so on, until failure with 20 pullups Marines, but you can keep going 6. Repetitions are unimportant used it myself for four weeks however, replace your pull ups with pull is! Facebook page numbers of repetitions are unimportant rest 20 seconds, and REGULARITY the... But the actual workouts will be able to do the pullups ) really great I... Ve ever been they came out with the normal range of where plateau. These routines you should definitely be doing for legs the program below is a maximum effort form you! 3 or 4 hours after the pushups, go to work for you to it. Of each repetition in the first 3-4 weeks of training sets begin program. Can go on and on time job followed by a pretty significant in. Which program would I get into college and continue working out load vest Army Air... The order of the week since you max out 2-3 times toward the end you! Max number of repetitions are unimportant back muscles by combining this program a few seconds armstrong pull up program squeeze out more?! Then 2 sets of 50 + few extra ones and not use the same number of completed! To take “ all I have gone all night workouts will be 20... Like I could do 210 push-ups over 5 sets of normal grip by.