![]() ![]() A Sports Performance Factory LLC Production – Copyright ©MMXVIII Sports Performance Factory LLC P.O. The ATHLEAN-X Training System™ and the ATHLEAN-RX™ are registered trademarks and may not be copied or used for any purpose without express written consent. ![]() Don’t forget to turn on your notifications so you never miss a new video when it’s published. For more videos on how to do more pull ups and build a bigger back and biceps, be sure to subscribe to our channel here on youtube via the link below. Start trading in workout length for intensity and see how much bigger and stronger you can get with intense, intelligently programmed workouts just like this. If you’re looking to get make total body gains be sure to look at the ATHLEAN-X Training Systems available at. This 3 week workout will progressively overload your back, introduce you to variations of pull ups that will build not just your back and biceps but help you develop that sought after v-taper look as well. Not only will you see an increase, often as much as double, but you will have done more pull ups in less time! CONCLUSION Once the 5 minutes is up, take note of how many pull ups you performed and compare that to your day 1. Once again we are not going to failure here but stopping a few reps shy. Using the number we noted on the very first day of the workout, Day 1, we complete a max amount of pull ups in 5 min. ![]() Refer to the video for the specifics on how to compete the day 21 test. Here, you are to complete one of two tests. We continue in this fashion until we reach day 21 of the 22 day pull up workout. Each block is based on the number of max pull ups that you are able to achieve on the test day that begins that block. Be sure to re-test your maximum number of pull ups at the start of each new block since you will likely be increasing your overall strength meaning that your number is going to increase. The blocks continue to progress and advance with each new testing day. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause. Again here, you do not have to perform these unbroken. The second half of the non-test day workouts require that you go back to performing standard pull up, except this time you have to complete your maximum plus 40 percent (on the first non-test day) 50 percent (on the second non-test day) and 60 percent (on the third and final non-test day in a block). This is to accommodate for the fact that you will be doing a lot of pull ups over the next few weeks. You are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. In these workouts, the goal is to perform a specific pull up variation for the same number of reps that you did on your max pull up from the most recent testing day. On Day 2, we start a series of non-testing days. You’ll need that for later! DAY 2 – NON-TEST DAY Take the number from your first set and the number of pull ups you did in the 5 minute block, add them up and set them aside. Rest 2 minutes and then complete as many pull ups as you can in 5 min resting as needed. Complete a single set of max pull ups to failure in good form. From here, you rest two minutes and attempt to complete more pull ups in an allotted amount of time.ĭay 1 starts with a test day. The way these workouts are structured is by first establishing your max pull ups to failure in a single set. It consists of three weeks of testing and non-testing days that will quickly build up your back and arms while increasing the number of pullups you can do not only in a single set, but in a total workout. The key to the timeline is that this pull up workout progresses you through various pull-ups while demanding that you improve on your rep counts along the way. ![]() The 22 day pull up workout builds off of the tremendous success of our 22 day push up workout. Want to double your max pullups in just 22 days? Well, if you watch this video and perform the workouts as written, you’ll be doing more pull ups. ![]()
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