Double Your Pull Ups In A Week

pull-up-barIf you are into Obstacle Racing then pull ups should be a regular exercise in your routine, if not daily! I know it can be frustrating when you can barely do one pull up, so I wrote this to help you get there and beyond!

Really is it possible? Sure it is I did it! Now before you get all excited I doubled my pull ups from 2 to 4 in less then a week, so if you can do 10 pull ups then getting to 20 in a week might be a bit harder, but I think it is attainable.

Pull Up Vs Chin Ups – What is the Difference?

  • First what is the difference between a Pull up & a Chin up? I am not going into some dissertation here etc.. it is pretty simple lol. A pull up is when your palms face away from you and a chin up is when your palms face you. Chin ups are typically easier since you are using more biceps muscle and pull ups you use more back muscle, but they are both great for getting stronger.

This is my doorway pull up bar I grabbed out walmart and it has sat in that door jam for 5 years now! You can grab one here on Amazon….>>> Go Here!

Also I am not talking about wide pull ups, narrow pull ups etc.. I am talking about grab that bar whatever way feels good and get up there. When you start getting stronger in the pull then you can start really tweaking grips, widths etc…

Here is what I have been doing. For the last week I basically try to do a few pull ups every time I walk by it. The first few days I was just getting 2 and would start for a 3rd and fade out. I started putting a line on my calendar so I know how many I did. Most days I have been getting at least 10 in total. Not a lot, but way more then I have ever done in the past. Again that is 10 throughout the whole day! After a few days I was able to bust out that 3rd pull up here and there, then finally last night after a long day… I had already run 2 1/2 miles and was out all day I figured let me hop up and see what happens and bamm… I busted out 4 pull ups. I was pumped! I told my wife and she said “were they full pull ups!” Ha of course they were give me some credit.

Simple Pull Up Plan:

It is easy to walk by that pull up bar and not do a pull up either so when you wan to just take time and focus here is an awesome plan to follow:

This can all scale on how many pull ups you can do.

20 Pull Ups & 20 Chin Ups

  • The goal here is to get 20 pulls up & 20 chin ups over time.
  • So start with pull ups… lets say you can do 3…. take a 30-60 second rest then do chin ups. Maybe you get 3 or 4 chin ups. take a 30-60 second rest.
  • Keep this up until you hit your # of 20 each. You might need to take a longer break, but get the full amount in.
  • Try this 2 -3 times a week and I guarantee you results!

Experiment: Don’t forget you can experiment a little. Try to hold at the bottom or pause at the top and/or middle. All of this will help get you past the sticking point of busting out 1 more pull up!

So is it really possible to double your pull up effort in a week?

  • So will you be able to turn the 10 pull ups you can do already into 20 within a week? I think it comes down to how hard you work, but I will bet if you were to start doing 10 pull ups 3 to 4 times a day you are going to increase for sure. All you can do is try it. Lets see if I can get 8 pulls ups a week from today

My Future Pull Up Plan

  • Going further here is what I am planning to do as well. I want to switch it up each day. So today is Pull Ups and tomorrow will be Chin Ups. I figured that is a nice way to mix it up and work the muscles differently and get stronger overall.

So… what do you think? Would love to hear some responses.



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