Triple Your Pull-Ups in Just 10 Weeks – T Nation Content – COMMUNITY

The Mini-Set Methodology

Use the high-frequency mini-set methodology to make the quickest pull-up progress you’ve ever made.

Working in your pull-ups? Attempt high-frequency coaching. This coaching methodology sometimes triples the variety of pull-ups you are able to do in 10 weeks. Right here’s the way to do it.

The Mini-Set Methodology

1. Begin each exercise with a complete of 20 pull-ups. Don’t fear, this isn’t one set. It’s a bunch of mini-sets.
2. Estimate what number of pull-ups you are able to do in a single set – your present max. Use no matter grip you like. Impartial is nice when you have cranky elbows. You can too do chin-ups along with your palms dealing with you.
3. Begin a timer. In your first set, carry out solely HALF your present max.
4. Relaxation about 20-30 seconds and repeat till you hit 20 complete reps. It’s okay when you wind up doing solely a rep or two for every mini-set.
5. Notice your time. Attempt to beat that point in your subsequent exercise.

Right here’s an Instance

• To illustrate your present max is 4 pull-ups. Begin with mini-sets of two reps, resting 20 seconds between mini-sets.
• When doing the second rep turns into a grind, lengthen the remainder to 30 seconds.
• When the second rep turns into robust even with the longer relaxation interval, transfer all the way down to doing units of 1 with solely 20 seconds of relaxation till you hit 20 reps for the day.

As you get stronger, you’ll use greater than two reps on your mini-sets, however be very gradual about growing them. Monitor the time it takes you to finish 20 reps. Once you improve the reps per set, your complete time ought to proceed lowering.

In 10 weeks or so, you will hit 20 reps in simply two units of 10 with about 20 seconds of relaxation. When that occurs, you will probably be capable of hit 15 good pull-ups in a row.

Development Methodology

As soon as you possibly can full 20 complete reps in simply two mini-sets with not more than 30 seconds of relaxation, improve the goal complete to 30 reps and resume the development.

Finally, when you possibly can hit the 30 reps in simply two units, drop down to twenty complete reps however add 15 kilos to your waist and resume the development once more.

Really useful weekly frequency?

The thought right here is to do that each time you raise, it doesn’t matter what day it’s. So it will depend on your cut up.

Any recommendations on the way to progress push ups utilizing the identical rules. My present max is 30 ish.