Pull up training for max set

Discussion in 'Fitness & Nutrition' started by Zee916, Feb 17, 2009.

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  1. Zee916

    Zee916 Engineering the world.......

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    I recently ran a practice test for my Marine PFT and could only manage 15 pullups in the manner they require them.

    I am not upset at this, but I really want the 20 which is a max score.

    I have been doing them 3 times per week. I have been reading online that a 5 day program may be the way to go.

    Yall think I should begin training them everyday and rest the weekends?

    What I don't want to do is burn myself out this close to the test as I will be running it for real in about 2 weeks.

    Thnx for any input.
     
  2. Tefnuts

    Tefnuts New Member

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    Do the Armstrong Pull-Up Program to completion
     
  3. T-R-T

    T-R-T New Member

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    Start doing weighted pullups
     
  4. mandrew

    mandrew New Member

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    2 weeks is short to add 5 reps to your pullups. just get yourself real psyched up for the test.
     
  5. DTR rex

    DTR rex New Member

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    Work with weighted pullups. Nothing crazy, maybe 25lbs extra.
     
  6. ralyks

    ralyks New Member

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    He needs more endurance than strength.

    2 weeks out you may not increase it all that much. You COULD try to drop a few lbs and take some sort of ephedrine or caffeine before the test.
    Ephedrine not so much if they'll be blood testing you.
     
  7. rOOster14

    rOOster14 New Member

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    or you could just no go in the marines and have all kinds of freedom to do as many pull ups as you want :)
    ...and its not like they arnt going to take you if only do 15, i mean they took private pyle....
     
  8. Zee916

    Zee916 Engineering the world.......

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    Cool I'll try some weighted ones. You can also switch grips and do chinups as long as you dont come off the bar. I need to start trying this.
     
  9. Zee916

    Zee916 Engineering the world.......

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    Yeah I'm gonna drop back down to 150 or so.

    Gained some weight for the winter bulk up to about 160.
     
  10. DTR rex

    DTR rex New Member

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    2 weeks of training with weighted pull ups will make body weight feel pretty light.
    He should still work on endurance as well. Start off with a couple sets of endurance (up to 15) and then throw on a 25lb'er for 5-8 reps and a few sets and finish with one bodyweight set to failure.

    As for ephedrine:

    1) Using a federally banned substance while attempting to join the military is fucking retarded.

    2) Telling someone who may not have ever used ephedrine to take an E/C prior to competing in a highly physically demanding test is also fucking retarded.
     
  11. ralyks

    ralyks New Member

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    :noes:

    1) I completely ignored the fact it was a military test and just thought it was a fitness test. My mistake.

    2) I didn't say E/C, I said E. I didn't say a high dose. 4-8mg gets me hyped up enough to blast out a few more reps whenever I take it. I wouldn't call it a dangerous dose even for a first timer.

    I see your point about the added weight portion.
     
  12. DTR rex

    DTR rex New Member

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    I know what you're saying... I've cycled E/C many times but nonetheless, someone who has never used it should always be cautious about their first time using it and see how their body reacts. Taking E for the first time (even in a low dose) and then engaging in a demanding physical activity test is not something I would recommend. Chances are he'll be fine and it might help a little, but with something like that it's always good to test it out without demanding physical activity and see how the body reacts.

    The first time I took E, I was sitting at my computer bouncing off the walls and jittery. I probably would have died if I worked out :rofl:
    (granted, I took a 25mg and 200mg C) but still.

    Either way, it's really a moot point, because taking a banned substance prior to military testing would just be a horrible idea anyway so he should pay no attention to this conversation we're having, lol.
     
  13. ralyks

    ralyks New Member

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    Right -- OP shouldn't be taking E within a few weeks of the test anyways as you pointed out.
     
  14. Fireman68w

    Fireman68w Banned

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    :rofl:I took ECA stack for my army pt test before entering
     
  15. DTR rex

    DTR rex New Member

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    How long ago was this? Was this prior to the banning of it?
     
  16. ACLdestroyer

    ACLdestroyer OT Supporter

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    I doubt the military is gonna test you for shit, except maybe a narcotics piss test.

    They dont give a fuck.
     
  17. ACLdestroyer

    ACLdestroyer OT Supporter

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    Personally I think losing weight is gonna be your biggest help.
     
  18. ACLdestroyer

    ACLdestroyer OT Supporter

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    I can do 30+ pullups @ 199lbs, or ~22-25 @ 215.
     
  19. raxton

    raxton .

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    acldestroyer good taste in beer (redstripe) and good taste in bitches (your wife)
     
  20. thekinggovernor

    thekinggovernor OT Supporter

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    A pyramid is your best bet:

    Go Up the Pyramid:
    (or half pyramid workout)

    - Set/Step 1: 1 pullups/2 pushups/3 situps
    - Set/Step 2: 2 pullups/4 pushups/6 situps
    - Set/Step 3: 3 pullups/6 pushups/9 situps (Your first few set are basically a warmup)
    - Set/Step 4: 4 pullups/8 pushups/12 situps
    - Set/Step 5: 5 pullups/10 pushups/15 situps
    - Set/Step 6: 6 pullups/12 pushups/18 situps (Here is where you may fail/max out)

    Go Down the Pyramid:
    (or reverse order pyramid)

    - Set/Step 5: 5 pullups/10 pushups/15 situps
    - Set/Step 4: 4 pullups/8 pushups/12 situps
    - Set/Step 3: 3 pullups/6 pushups/9 situps (Finish cool down)
    - Set/Step 2: 2 pullups/4 pushups/6 situps
    - Set/Step 1: 1 pullups/2 pushups/3 situps

    The 6th step should be your max so 15, so adjust the pyramid to your fitness level.

    Remember these are dead hang pullups, not some bullshit you see in the gym where someone does 45 incorrect kipping pulls. So work on your form.
     
  21. Zee916

    Zee916 Engineering the world.......

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    Cool. Yeah I got the form down. They don't count them unless you come down and dead hang.
     
  22. Reign

    Reign Banned

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    Week 1: 3 sets of 6 with added weight,
    1 Set of as many as he can

    Week 2: 4 sets of as many as he can normal grip
    4 sets of as many as he can wide grip
    3 sets of 12 lat. pull normal-widegrip

    do that for like 8 weeks... it'll get your pull ups up. I went from a max of 18 body weight pull ups in a row to 32 in a row over a 3 month period.
     
  23. thekinggovernor

    thekinggovernor OT Supporter

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    another option is to use a pull up machine, I used to use the least amount of weight assist but still get your 20. I would do it 3 times, start middle and end of my workout, obviously using more help each time.

    Once you can do more than 12-15 its usually a mental barrier that you have to pass to get to 20. So if you are used to doing 20 everytime it will come naturally
     
  24. Zee916

    Zee916 Engineering the world.......

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    Thanks guys. I got lots of good things I can try now.
     
  25. Fireman68w

    Fireman68w Banned

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    It was banned. As long as your quiet about it.
     
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