Hi everyone my fitness goal is to be able to do the Marine Corp 20 pull ups/ chin ups and need help in building up to it. Right now the immediate goal is to be able to do 10 dead hang pull ups and chin ups all the way down, all the way up using perfect form. Could anyone share a routine/ regiment that I could follow that says how many days a week to workout, how many sets to do, how many reps per set and what the rest time in between each set should be thanks!
How many are you currently able to do?
When I decided I wanted to do some pullups, the thing that made the most difference was losing weight. I don’t know if that applies to you though.
I can max out at 8 currently
What is your current general workout routine? On a weekly basis?
Keep going. Do them as often as possible. Put a pull up bar in your doorway and knock out as many as you can every time you pass through that door.
Once you can do 10 with good form without stopping, hang weight from your waist with a belt and do three sets of five, increasing the weight whenever you can. That will get you to 20 in short order.
Losing weight makes it easier. Do you really want it to be easier? If you have a lot of fat, by all means, lose it, but don’t lose muscle mass just to be able to do more chin ups, it’s counterproductive.
Good advice. ETA: Don’t do as many as you can every opportunity tho. I’d say throw them in to every workout you have, regardless of what that particular workout consists of. And a pull up bar at home for days you don’t work out, but as a once-a-day thing.
I recently set a goal of 10 (I started at a miserable 4) - and succeeded. The program was to do 50 a day, in as many sets as necessary. I combined this with weight loss (15 lbs achieved) and it has taken me about 6 weeks to get to a solid 10.
I’d like to get to 20. I think this will require bumping the total up to at least 75 per day.
Question: how many 2-armed pull-ups should you be able to do before thinking about a one-armed pull-up?
I’m no gym rat but pretty sure working out the same muscle group every day is overtraining. If doing 8 is exhaustion level then every 2 days would be smarter.
A full workout of the same muscle group everyday absolutely is overtraining. But throwing in a single set of pullups into your everyday workout is not overtraining, in and of itself. And simply listening to one’s body for signs and symptoms of overtraining with such a routine, one can back off and better tailor it for themselves individually.
I wouldn’t even bother with the “one-armed pullup”. First of all, it isnt actually “one arm” powering the movement, as your other arm is holding onto the arm holding the bar and both arms are pulling. Secondly, it’s not a good exercise anyway. It’s just something people do to “show off” and show how bad ass they are. They aren’t effective at building muscle, any better (and actually worse) than two arm pullups.
With no offense meant to the OP but I doubt his abilities to notice the signs/symptoms of overtraining.
Ok, then I’ll list them. Lethargy, despite adequate sleep and nutrition. Weakness, moodiness, loss of motivation, insomnia, lack of appetite, muscle soreness that doesn’t subside after a couple days, and more but I’m just going off the top of my head. And I know it seems like some of these symptoms contradict others but that’s just because not everyone responds the same way to overtraining.
But it’s also very easy to use a computer and find this info for oneself.
With the exception of muscle soreness, occurred to me that those all sound like signs of depression.
Neither here not there, carry on.
Well yeah. It’s also easy to look up the muscles involved in a pull up and find a workout. But here we are!
Right, which is why I listed the symptoms rather than simply say “look it up”.
I used a pyramid routine to improve my pull ups in the Marine Corps. I’m horrible at them; very long arms=long way to pull.
But do sets of. 1,2,3,4,5,4,3,2,1. Your first 1 will feel silly, your last 1 should be almost impossible.
If that’s too easy, top out at 6 etc.
Every other day or so.
Trivia…prior to about 1997, the’ proper’ Marine Corps pull up allowed a kip. We were taught to kip by our recruiters.
Good thinking, nothing like strapping on a thousand pounds to bulk up.
Well I hope you didn’t think I was meaning to be snarky there. I just know you’re a workout lifestyle type of guy and it’s easy to forget what the noobs don’t know. 