I saw this weird pull up article at dragondoor. It says to do ONE set everyday that is 2/3 to 3/4 of your maximum and increase by 1 rep a set every 2 weeks. I've been struggling to get my pull up numbers up so I was wondering if this is a valid routine. Take note that I have also started a WSBB style routine so if this routine works, it would be great as I may overtrain my body with most other types of pull up routines.
Here it is: Monday (ME DL/squat day) Max effort squat variation or DL variation Romanian DL 3x8rep Natural Glute ham raise 3x5rep Tuesday (DE bench day) bench press 3 different grips 10x3rep JM press or Close grip bench 4x2rep (may do tuck plache instead) farmers walk and grip work Abs Wednesday jump rope Thursday (DE DL/squat day) box squat 10x2rep fast DL singles x 6 Natural Glute ham raise and/or pull through Abs Friday (ME bench day) Max effort bench variation dips or JM press 2x8 rep tuck planche Saturday Abs jump rope farmers walk and additional grip work Sunday rest 1 set of pull ups (3/4 of max) everyday except sunday. Note that I cannot train on Sunday. I just have the framework of WSBB. I may increase volume if my body needs more later on.
Nice, basic set-up. Though, I'd drop the farmer's walk (and maybe abs) on Saturday, and since we're keeping fairly few exercises each day, I'd be sure to increase volume after about 4 weeks.
i've been doing that pull up routine for 3 weeks. my pull ups went from 8 to 22. the key is never go to failure. i started doing sets of 3 5 or 6 times a day. i'm now up to sets of 10. do it doing the week and take the week ends off. never get near your max. if you get real sore start doing it every other day. after a couple of weeks take 2-3 days off and test again, up max will go up.
nope its a different routine. It is NOT multiple sets. Its a SINGLE set every day except sunday. Increase a rep on that set every 2 weeks. If I can afford to do 6 sets of pull ups a day, I might as well do Pavels ladders .
yeah, i really don't think that work out is going to give you enough work to make good gains,but you might want to try it. pavel has some really good stuff.
I think that's a type of specialization routine. Almost like greasing the groove, but instead of multiple sets, you do one. Pretty neat. Works with other stuff as well. I tried it with dips (stopped just short of failure though, which probably made gains less than what they coulda been), but it worked. I think I went from 10 dips to something like 5 dips with 20 pounds strapped on in a matter of three weeks or something like that.
