Thread: Pullups challenge

USMC Armstrong pullup program
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I've been strugling w pull-ups for quite a while & recently came acoss an oder publication: its poster (Focus) promised to update on its effectiveness, but actually hasn't. It suggests daily practice (at least 5 days/week), some replies suggested that doing it every other day might be even better.
I wonder if it's coming instead of any other (weight) training, or should be used as daily add-on/back workouts substitute.

I'm tall (6"4, 250 lb) & long-limbed, not the best proportions for pull-ups: I wonder if anybody of a similar shape can share a success story.

I'd also like to get addressed the difference in approach/frequency for the teen's when the body weight is lower & hormons are hitting to the top, & for thee ones in their 30-s or later.

So theres the original note from Focus, March-2006:

This program is designed to skyrocket your pullups/chinups. I'm giving it a go, and I thought I'd share. Real cool concepts, keeping pullups interesting.

Monday-
5 maximum effort sets, with 90 seconds rest intervals.

Tuesday-
Pyramid pullups. Go one rep, rest, two reps, rest, three reps, rest... and so on. Every rep completed gets 10 seconds rest. 1 rep, 10 seconds off, 2 reps, 20 seconds off, 3 reps, 30 seconds off. Go until you can't complete the attempted number.

Wednesday-
Training sets... training sets are a pre-determined amount of reps chosen before the workout, according to strength. If you max out at 10 chinups, 3 or 4 chinups might be a good place to start for training sets.
3 training sets overhand, 60 second intervcals
3 training sets underhand, with little fingers touching. 60 second intervals.

Thursday-
Do as many training sets as possible before failure, with 60 seconds between each.

Friday-
Re-do the hardest day of the week. Changes from week to week...

Whats your opinion on this? I'm on my second day of the program, but I have high expectations.

THEN A MONTH LATER:

A lot of the workouts I do now contradict so many rule-of-thumbs I have held to for the past few years of weight training. However, I do have a new goal in mind, and that is to be able to work my ass off everyday, all day. Soon enough I will be doing work like this everyday, so I'm basically just training for it.

"A terrible and stupid workout"...I doubt any of you have heard of this particular program? It was designed by by Major Charles Lewis Armstrong, USMC, and is now a staple pullup program in PT for the Marines. Many have had success with it, and I feel that I will too. Keep in mind however, that this program is not designed to develop wide lats or a thick back- its designed to get the job done on the straightest path possible.

I will go through with the program, and let you guys know in maybe two months time how it went down. I expect myself to be at 20 chinups in two months, and I think that is completely possible. Who knows, Major Armstrong may even have a sticky here one day.

Thank you guys!
Sosc, I can do 5 good pullups now; I'll for sure get sore the next day after a workout like Armstrong's, so I won't make more than 1-2 reps with proper technics, not to mention the extra-weights/belt.
I've been trying pull-ups ~ 2 d/week (~ 6 sets of 10 rep's with an accessory machine - minus ~100 to 80 lb, and/or chin-ups (10-15 reps x 6 sets)with a bit incomplete arms extension due to sore elbow lig's, incorporated into my gym program (mighty fivesome, few accessories, ~ 3d/week) - for the last 4 months. Trying not to overtrain, eat & rest well -but I'm stuck, at least with the pullups!