Begin: Each morning perform three maximum effort sets of normal push ups. It is important to rest on Saturday and Sunday as your body will thank you for it. Do your pull ups on consecutive days and don’t miss a day. Also I recommend beginning your pull up routine midday in order to give a rest gap between the push up and pull up routine

 Day 1
Maximum Repetition Sets.  Perform five maximum repetition pull-up sets, perfectly. Do not be concerned with numbers. Execute each pull-up with perfect form or do not accept it a pull-up. Rest 90 seconds between each set.

Day 2

Pyramid Sets.  Start the Pyramid Set with one repetition, then two, three, and so on until you miss a set e.g., your next set is say ten but you perform only nine — you missed a set. Once you miss, perform a maximum repetition set and done. Rest 10 seconds between each set.

Day 3

Training Sets.  Established a fixed number of exercise reps sustainable over a three set, three series, routine. Begin, therefore, with three overhand sets. Perform then three underhand sets, grip one fist distance. Complete series with three overhand sets. Rest 60 seconds between each set.

Day 4

Maximum Training Sets.  Perform at least nine Training Sets with an overhand grip. As fitness levels develop, and you outperform the minimum nine sets, this day will be longer. Rest 60 seconds between each set.

Day 5

Repeat Hardest Day.  This may change weekly.

Special Note: A perfect pull-up here consists of three parts: 1) grip bar shoulder width and hang relaxing both body and arms, 2) with legs relaxed, pull up until chest meets bar and jaw-line is horizontal, 3) maintain control during return to position one.

Do not give up! If you stay with this program you will notice that you can perform in the high 20’s and 30’s for pull ups! Your body might go through a tear-down phase like I did. This is normal. Your body is adjusting but stay with it. Eventually it will adapt and you will get stronger. As I said before, you should be able to do 25-40, if you perform them properly from the beginning.

By Michael Kurcina

Mike credits his early military training as the one thing that kept him disciplined through the many years. He currently provides his expertise as an adviser for an agency within the DoD. Michael Kurcina subscribes to the Spotter Up way of life. “I will either find a way or I will make one”.

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