How to double your pull-ups in 28 days (and save the world at the same time)
Here’s a simple pull-up training method that will take you from padawan to pull-up Jedi in 28 days. Double your pull-ups fast. Expenditure of time? Ridiculous. You only need 1 minute a day.
“If I want to train pull-ups effectively, I need a whip.”
– DR HENRY WALTEN JONES, JR.
For me, Indiana Jones is one of THE superheroes.
A whip-wielding Indiana Jones who can’t do pull-ups is Unimaginable!
This article will get you ready to save the world in just one minute a day by doing pull-ups.
Like Indian. Because even the good Indy would never have interrupted his archaeology lecture if he hadn’t been fit enough for it.
Then the Nazis would not only have received the Ark of the Covenant but also the Holy Grail. And world domination.
Catastrophic!
No democracy.
No gripping action scenes with a whip-wielding Indiana Jones.
No blaring Indy fanfare.
At least now it is clear:
Pull-ups save lives.
Pull-ups give you freedom.
Pull-ups are your damn duty!
And above all, they are the prelude to your next great adventure.
Double your pull-ups in 28 days – No pull-ups are a start.
Pull-ups are more than just functional. Pull-ups belong in the repertoire of an action heroine.
Men should be able to do 10 clean pull-ups.
Chest to the bar. With 20 pieces, you probably outshine 99% of your gym colleagues.
Women can be satisfied with less, but the “10 pieces” are feasible for you too! The fact is:
ANY woman can learn to pull up with the proper training.
And work your way up from there. From one pull-up to twos, five, ten, and more reps if you want.
Tip: If you haven’t been able to do a pull-up yet, that’s okay. Everyone starts once. Just keep reading here.
Pull-ups reveal your actual power development
“Pull-ups are squats for the upper body.”
– CHARLES POLIQUIN
And they are more than that.
Like the squat, the pull-up is a full-body exercise.
But a pull-up reveals a secret of your body that the squat cannot reveal:
It is the perfect gauge of your RELATIVE STRENGTH.
Let me explain briefly.
As you get stronger, you build muscle. As you build muscle, you get heavier. The heavier you are, the more difficult the pull-up will be.
If you can do more pull-ups despite building muscle, you will become stronger in relation to your body weight.
Your relative strength INCREASES.
If you build muscle, but at the same time you can do fewer pull-ups, your relative strength DECREASE. This can indicate that you have not only built muscle but also put on fat.
Enough theory. Let’s get down to the tricky business.
Train pull-ups for the lazy: 1 minute a day is enough!
If you’ve been training for more than a year and your pull-up performance leaves much to be desired, now is the time to ACT.
No time is no excuse: 30 minutes is enough.
Not in one go, spread over 28 days.
Even Indiana Jones would have a minute, even if he saves the world once again.
Preparation: The right equipment
Of course, you can train the pull-ups wherever you want. For home training, my favorite pull-up bar is from FEIERDUN. You can buy it on Amazon here.
And for this training plan, you can train every day.
With a pull-up bar at home, you make it particularly easy for yourself to keep at it.
I use this pull-up bar, which can be quickly attached to the door frame (and removed if necessary) without screws.
Train pull-ups – Phase 1: Weeks 1-2
You should train pull-ups according to this scheme for the first two weeks:
- You practice 5 days a week, Monday to Friday.
- I want you to do one set of pull-ups every day.
- You perform the set sub-maximally, stopping 1-2 reps before failure.
- I leave it up to you when you do your training set. However, if you have planned a workout for the same day, you should do the set 2-3 hours apart.
Challenge yourself according to your daily form :
- If you can do 6 reps today, don’t assume you can do 7 tomorrow.
- Try to do what you can do today. You’ll find that as the week progresses, you’ll get more and fewer reps. This is perfectly normal. Your daily form changes in waves.
You can do this pull-up workout in addition to your usual workout, even if you want to train pull-ups on the same day.
Train pull-ups – Phase 2: Weeks 3-4
In the last two weeks, you record a second training set:
- Your pull-up training from weeks 1-2 remains.
- About 6-8 hours after your first training set, do a second set of pull-ups.
- Example: 1st set of pull-ups before breakfast, 2nd set before dinner.
Train pull-ups – Phase 3: 5 days break + test
On day 28, you did 30 additional sets of pull-ups. Now comes the fun part:
- Take a 5-day pull-up break.
- Now you can reap the laurels: Test how many repetitions you can do.
If you stuck with it for 28 days, you should be able to do significantly more reps than before.
Do you want to train more pull-ups?
You tasted blood and want to continue?
Perfect.
How to stay tuned:
- For the next 2 weeks, continue with 2 training sets per day as in phase 2.
- Then you increase to 3 training sets (morning – noon – evening, 5 days a week, for 2 weeks)
- 5 days pull-up free
- Test again.
- Etc.
If you really want to know everything about pull-up training, you should look at this tutorial on how to do pull-ups.
Nice side effect: you develop a strong core.
Double your pull-ups in 28 days – Conclusion
60 seconds a day is enough. 28 days are over in a flash. The results will surprise you. And: training pull-ups save lives!
So if you can already do a few pull-ups, there’s no reason not to follow through with this training program.
This is a good start if you haven’t managed to do one yet. Take a look at the tutorial on how to pull up.
This puts you on course for your personal “happy ending.”
Like Indy here. In one of my favorite scenes from Indiana Jones and the Last Crusade. Read about Australian Pull-Ups here.
