For those who care about buffness

Posts tagged “pyramid set

increase numbers of pulls

while waiting for my right shoulder to be less tender so i can resume buffness training, i came across a “BarStarzz” article about increasing the number of pull ups one can do.
i must say, i am now interested in trying this regime. not so much because i am desperate to increase my number of pull ups. i do an average of 4 x 10 every workout i have. but more because i would like to see what happens.

so basically this is how they structured it, it’s based on the armstrong program, used by the marines (find out more here http://manlypat.wordpress.com/2009/02/24/armstrong-pull-up-program/):

    1. day 1: max reps sets

– as you wake, 3 sets max rep push ups w 5-10 mins rest in between.
– 3-4 hours later rest you can then do pulls. 5 max rep sets w 90 secs rest, STRICT FORM ONLY.

    2. day 2: pyramid sets

– as you wake, 3 sets max rep push ups w 5-10 mins rest in between.
– 1st set 1 rep, rest 10 secs
– add one rep every time til you hit the max you can do. pause 10 secs and redo the max reps set again.

    3. day 3: training sets

– as you wake, 3 sets max rep push ups w 5-10 mins rest in between.
pick a number of reps that will allow you to do 9 sets, no more no less. adjust according to your findings.

consists of 3 sets of shoulder width pulls, 3 x narrow chins and 3 x wide grip. 60 secs rest between sets.

    4. day 4: training sets and beyond

– as you wake, 3 sets max rep push ups w 5-10 mins rest in between.
try to go over the 9 sets according to what you did on day 3. you then know you need to readjust for the following week.

    5. day 5: repeat the day you found hardest

– as you wake, 3 sets max rep push ups w 5-10 mins rest in between.
– repeat whichever day

check out the barstarzz video:

so who knows, perhaps when my shoulder is back on track i will do this for 6 weeks and report back! 🙂