Learn how to double your max Pull Ups in 22 Days with this awesome guide from Jeff at Athlean X.
How to Double your Max Pull Ups in 22 Days
“Looking to double his max pull-ups in just 22 days, Jeff Cavaliere presents a video that outlines an effective pull-up workout regimen. By following the workout routines as demonstrated, individuals can expect to achieve significant improvements in their pull-up performance. This 22-day pull-up workout program builds upon the success of a similar 22-day push-up workout. The program’s timeline is designed to progressively challenge participants through a variety of pull-up variations while emphasizing continuous improvement in rep counts.
The workout plan spans three weeks, encompassing both testing and non-testing days. This strategic approach rapidly develops the muscles of the back and arms while substantially increasing the overall number of pull-ups one can complete within a single set and throughout an entire workout.
The structure of the workouts is initiated by determining the maximum number of pull-ups an individual can perform in a single set, done to failure. A two-minute rest period follows, after which participants strive to complete as many additional pull-ups as possible within a designated time frame.
Day 1 serves as a test day, where participants perform a single set of pull-ups to failure with proper form. Following a two-minute rest period, they engage in as many pull-ups as possible within a five-minute timeframe, with adequate rest intervals. The cumulative total of the first set and the pull-ups completed during the five-minute block is noted for future reference.
Progressing into Day 2, a series of non-testing days commence. During these workouts, the aim is to perform a specific variation of pull-ups for the same number of reps as achieved during the most recent testing day. Participants are encouraged to rest and pause when fatigue sets in, while avoiding complete muscle failure. This accommodation is essential due to the high volume of pull-ups planned for the upcoming weeks.
How to Double your Max Pull Ups in 22 Days
In the latter half of the non-test day workouts, standard pull-ups return, with an increased target of completing the maximum number plus an additional percentage. On the first non-test day, this is 40 percent, followed by 50 percent on the second non-test day, and 60 percent on the third and final non-test day within a block. While the repetitions need not be completed in one unbroken set, participants are urged to finish approximately 2-3 reps short of muscle failure, utilizing rest and pause techniques.
The progression continues through subsequent blocks, with each new testing day guiding the exercises. A re-assessment of the maximum number of pull-ups is recommended at the beginning of each new block to accommodate the expected increase in overall strength.
The program advances until day 21, when participants are presented with one of two tests as outlined in the video. On day 22, the focus returns to the starting point. Referring to the number noted on the initial day of the workout, participants aim to complete the maximum amount of pull-ups within a five-minute timeframe. Similar to previous days, participants avoid complete muscle failure and cease a few repetitions shy of this point. Once the five minutes conclude, the number of pull-ups completed is compared to the count recorded on day 1. This often demonstrates a significant increase, sometimes even doubling the initial count, showcasing remarkable progress achieved in less time.”
Video – How to Double your Max Pull Ups in 22 Days
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Traditional pull-ups yield remarkable advantages in cultivating upper body strength, contributing to:
- Enhanced upper body strength: Pull-ups predominantly engage the muscles in your back, shoulders, and arms, fostering strength development in these regions.
- Improved grip strength: As the exercise necessitates gripping the bar, it effectively enhances your grip strength.
- Enhanced posture: Pull-ups have the potential to ameliorate your posture by fortifying the muscles in your back and shoulders, aiding in maintaining proper alignment.
- Heightened core stability: The execution of pull-ups mandates core muscle engagement to uphold correct form, thereby promoting overall core stability.
- Elevated cardiovascular endurance: Engaging in multiple sets of pull-ups can elevate your heart rate and serve as a cardiovascular endurance challenge.
- Versatility: Pull-ups offer flexibility through various grip positions and adaptable modifications suited to diverse fitness levels, rendering them a versatile workout.
- Accessibility: The simplicity of performing pull-ups with a basic bar or even a tree branch ensures their feasibility anywhere you choose.
What Muscles Do Pull-Ups Work?
Pull-ups primarily work the following muscle groups:
- Latissimus Dorsi: Also known as the “lats,” these are the large muscles in your back that are responsible for the pulling motion during the exercise.
- Biceps: The biceps, located on the front of the upper arm, are also activated during pull-ups and assist in the pulling motion.
- Forearms: The muscles in the forearms are engaged during the grip strength required to hold onto the bar during the exercise.
- Shoulders: The shoulder muscles, including the deltoids, are also involved in the pulling motion during pull-ups.
In addition to these primary muscle groups, pull-ups also work the muscles in your chest, upper back, and core to a lesser extent, providing a comprehensive upper-body workout.
Should You Do Pull-Ups Every Day?
While pull-ups can be a great exercise for building upper body strength, it is generally not recommended to do pull-ups every day. This is because your muscles need time to rest and recover after a workout in order to repair and grow stronger.
Doing pull-ups every day without allowing for proper recovery time can increase your risk of injury and also lead to overtraining, which can negatively impact your overall fitness goals.
Instead, it is recommended to incorporate pull-ups into a well-rounded strength training program that includes other exercises and allows for adequate rest and recovery time between workouts. A good rule of thumb is to aim for two to three strength training sessions per week, with at least one day of rest in between each session.
It’s also important to note that everyone’s fitness level and recovery time can vary, so it’s important to listen to your body and adjust your workout schedule accordingly.