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The Armstrong Pullup Program Major Armstrong developed this workout to prepare him to set a new world record in the number of pullups completed in a single exercise session. The program has been used by many people over the years. Those who consistently stick with it have seen dramatic improvement in their ability to do large numbers of pullups. People using this program are counseled to make a sincere effort and use the program regularly, doing the exercises each day. The key feature of this program is its simplicity, but substantial benefits can be had if performed on a consistent, daily basis. The program works by using the concepts of variety, overload and regularity. Users have started achieving remarkable results in as few as only 4-6 weeks, and continued effort delivers continued success. It cannot be overemphasized that this program depends upon regularity. Daily performance of the exercises listed below is the key to being able to perform a maximum number of pullups. The Morning Routine Each morning, perform 3 maximum effort sets of normal push-ups. This is very important! The push-up is one of the best exercises for strengthening the entire set of muscles making up the shoulder girdle. This routine should be followed during the entire training period. Major Armstrong described this morning routine in the following manner: After rising, I would drop to the deck and do my first set of push-ups. I would then move into the head and start my morning toilet. I would return after a few minutes and do my second maximum effort set after which, I would go back into the head and shave. After shaving I would return to the bedroom and complete the third and final set. Having completed all of the push-ups, I was awake and ready for a relaxing shower. I have noted that the push-up routine helps to alleviate some of the soreness during the first couple of weeks, in addition to improving strength for pullups. Training Regimen I recommend that you do not attempt the pullups until two to three hours after the push-up routine is completed. The program is conveniently divided into five training days. This is easily translated into a Monday - Friday training schedule. It is important to cease the pullups for two days, Saturday and Sunday. This enables your body to rebuild and strengthen the muscles that you have been working hard all week. It is also necessary to not skip days when on the program. This training program was specifically designed to improve performance in the overhand pullup (palms facing away). The overhand method is the preferred method, since it shortens the distance that you need to travel compared to the palms inboard method. For now, though, do what you need to in order to complete the most repetitions for your PFT. Mix up your training between underhand and overhand until you can do twenty both ways. The quality of each pullup is the more important than the number of pullups performed. It is better to do a handful of perfect pullups than several poor quality, cheating pullups. Day 1 Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself with counting out reps, focus on performing quality reps instead. Make sure that each set is a maximum effort set. This means that even if you don't think you will be able to get the next rep, make sure that you fight to get that last rep. Pull as far as you can rather than just dropping off of the bar. Doing this will maximize the results that you will see over time. Day 2 Pyramid day. Start by doing one repetition, then two, and then three on the next set. Continue in this fashion until you miss a set (ex: if your last set was 6, your next set should be 7. If you can only do 4 repetitions, then you missed the set.) After you miss your set, do one more set at maximum effort. Between each set, rest 10 seconds for each repetition prescribed in the previous set. Day 3 Do three training sets (defined below) with an overhand grip, pulling up so that the bar is behind your head at the top. Rest 60 seconds between each set. Next, complete 3 more training sets with palms facing you, resting 60 seconds between each set. Finally, do 3 training sets with a wide overhand grip, resting 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 a 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. If you can do more than nine training sets, increase each set by one repetition next week. Day 5 Repeat the day that you found to be the hardest in the previous four days. This may change from week to week. As an alternative, you can also try to doing some variation this day, such as weighted pullups or some other pullup workout. Training Sets Training sets are easy to define, but require some experimentation to determine the right number of reps for the individual participating in the program. If your max set is 12 or less pullups, start with training sets of 2 or 3. If you do 13-15, try starting with sets of 4, etc. The key to determining the proper number of repetitions in a training set comes on day 3. You must perform 9 training sets that day. It is much better for you to complete all nine sets than to do an extra rep on each set and only complete 6 or 7 sets. Adjust your training set so that you can complete day 3's routine properly. If you successfully complete day 3's workout, try increasing the number of repetitions in your training set by one when you do day 4. If you complete at least 9 training sets on day 4, then you know your training set should be that higher number. If you do less than nine sets, stick with the number you used for day 3. It is important that you do not change the number of repetitions in a training set mid-workout. When you schedule yourself to do the day's routine using 4 repetitions in your training set, do not change it to 3 when the exercises get hard. If you miss, you miss. There is always tomorrow. Final Thoughts This program will work for anyone who makes a sincere effort. You may notice a drop in your maximum effort set at first. This is a normal physiological reaction caused by the tearing down of muscle tissue. As your muscles are broken down, your body repairs them to the point where they are stronger than they were before. If you stay with the program, you will reach your pullup goals. |
