I've paid lip service to fixing your weak points for years. Ironically, I've never addressed the biggest weak point that I have, that being pathetic chin up numbers.
So, here's how I'm going to try to fix it.
First off, I'm taking a total number of reps per workout.
Week 1: 20
Week 2: 30
Week 3: 40
Week 4: 50
Second, I'm going to time this:
For example, for the first session, I did 20 pull ups in 7:54. Terrible, I know. I did mostly singles, a few doubles, and one triple (which surprised me)
I am going to alternate chin ups (palms facing away) with pull ups (palms facing towards me) on a day to day basis.
Number of workouts a week is going to be ~3-5, depending on how I feel I will start every training session off with the pull up segment first.






I recently suggested to someone to have a weekly volume total that they'd use for 3 weeks, then have a deload week, then have a higher volume total for the next three weeks, then a deload week, etc...
50 pull-ups, 3-5x/week is pretty freaking high volume.
Posted by: Boris | March 25, 2010 at 05:32 AM