THE “MORE PULL-UPS!” PLAN   Leave a comment

Sgt. Whitney Frasier (USMC) recently authored a blog entry for Battle Rhythm, the Midwest Marines blog, providing some good guidance for increasing the number of pull-ups you can accomplish.

Sgt. Frasier cites 6 key points for improving your pull-up count:
1. To achieve pull-ups is to do pull-ups.
2. In between your daily pull-ups do max sets of pushups and use lat pulldowns.
3. Make sure you have the proper technique.
4. Loose excess fat.
5. Strengthen your grip.
6. Once you are able to do a few, add weight to yourself by wearing a backpack or a dip belt.

Next, Sgt. Frasier offers a 5-day program for increasing your pull-up count:

Day 1
Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself with numbers. You will find that you will increase the numbers in the last two sets before you see much improvement in the first three. Make sure that each set is a maximum effort set.

Day 2
Pyramid Day. Start the pyramid with one repetition, the next set has two repetitions, the next has three. Continue in this fashion until you miss a set. (e.g. your last set was five, your next set would be six, but you could only do four. You missed a set) Do one more set at a maximum effort. Rest 10 seconds for each repetition in the previous set.

Day 3
Do three training sets with a normal overhand grip. Rest 60 seconds between each set. Do three training sets gripping the bar so that your palms are toward your face and your little fingers are touching each other. Rest 60 seconds between each set.

Day 4
Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set. You do training sets until you fail to do perfect training set. This day can wind up being the longest training day as you continue with the program because you will find it easy to do lots of training sets.

Day 5
Repeat the day that you found to be the hardest in the previous four days. This will change from week to week.

I like the way this program integrates both training sets and the pyramid as an approach to increasing your pull-up count. Try out this program for yourself and see if you get results! You can read Sgt. Frasier’s full article HERE.

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