How to Double Your Pull Ups in Six Weeks
Pull ups are the ultimate expression of one’s strength-to-weight ratio. Contrary to popular belief, men and women can both do pull ups, but men have an advantage because their muscle mass is generally greater. That shouldn’t stop anyone from doing pull ups, though.
Defining the Pull Up:
Hang from a horizontal bar with palms facing outwards. With palms spread about shoulder width apart, lift your chin above the bar. Most of the strength should come from your back rather than your arms. Avoid kipping your legs or swinging your body. Come back down in a controlled movement, straightening the arms at the bottom. Don’t touch the ground at any point during the pull ups.
When doing a pull up test, you can pause between pull ups, but you cannot come off the bar.
This plan is for people who can already do one pull up.
Weeks 1 – 5
Mondays: Pull up test, Power 20 workout, visualize your next max pull up goal.
Tuesdays: Power 20 workout, visualize your next max pull up goal.
Wednesdays: Power 20 workout, visualize your next max pull up goal.
Thursdays: Power 20 workout, visualize your next max pull up goal.
Fridays: Weightlifting day, visualize your next max pull up goal. Go to bed early.
Saturdays & Sundays: Rest
Monday: Do a max pull up test, visualize your next max pull up goal.
Tuesday – Thursday: Visualize your next max pull up goal. Thursday night, go to sleep before 11 pm, aim to sleep 10 hours.
Friday: Final pull up test.
How to visualize:
Spend about 1 minute every day visualizing your next goal. If you’re currently at 3 pull ups and your next goal is 4, then see yourself in vivid detail successfully achieving 4 pull ups. Imagine the pain, fatigue, and shortness of breath that comes with it, and the awesome feeling that comes from succeeding.
What to eat:
Keep a low-sugar diet to improve your waist-to-hip ratio. This means cutting back on alcohol, eliminating bread and wheat, and avoiding “low fat” foods. You should enjoy fruits, vegetables, fish, organic meats, butter, and water. Have a high-protein breakfast each morning. Coffee and tea is fine as long as you don’t add sugar. This will suck for the first week, but gets better soon after that.
Rest days are critical to muscle growth. Don’t do any exercise at all on rest days. Get to bed early after the weight lifting days because the growth hormone that helps repair and build muscle is most active earlier in the sleep cycle, and going to sleep well before midnight gives your body more time to enjoy these early stages. Try to sleep 10 hours before your final test.
You’ll need access to a gym with free weights to do this right.
- Squat with Weights: 3 sets of 5 reps of the heaviest weight you can do.
- Bench Press: 3 sets of 5 reps of the heaviest weight you can do.
- Dead Lifts: 3 sets of 5 reps of the heaviest weight you can do.
- Wrist Roll: 3 sets of 5 reps of the heaviest weight you can do.
Power 20 Workout:
Power 20 is a 20-minute, full-body workout app that requires no equipment. You can do this at home. Search for Power 20 Fitness Trainer Pro on iOS and Android. Try to work your way to the highest level over the six weeks. Use the app called Power 20 Fitness Trainer Pro.
Power 20 Fitness Trainer Pro
These 20-minute workouts work everything from your calves to your neck, with special emphasis on improving balance and overall strength. You’ll see results after just a few weeks of consistently using the app.