Double your pull ups in 30 days.

Double Your Pull-Ups in 30 Days – First, 3 rules to the program:
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• Do pull-ups every day. If you don’t have a pull-up bar at home, it’s time to buy one.
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• No grinding reps. Don’t cheat to get another rep. Keep each set easy by keeping a few reps in the tank.
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• Eliminate all other pulling movements from your program over the next 30 days, outside of maybe some light face-pulls or pull-aparts in your warm-up.
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How to Do It:
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• Testing Day: After a warm-up, do one set of pull-ups with perfect form to technical failure. No kipping or awkward motions in an attempt to get another rep. Just stop when you can’t do another rep in good form. This is your starting point.
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• Day 1: Now that this starting number has been established, the real program begins. Let’s say your test number was 10 reps. Today you’re going to do 10 reps, but keep them easy by splitting them up. For example, do two sets of 5 reps.
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• Day 2: Add one rep. If you started with 10, today you’ll do 11. Again, divide these up. Maybe hit 5 reps in the morning, then 6 reps later in the day.
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• Day 3 through 30: Add one rep every day! That’s it. Now, of course, as your number grows you’ll be dividing those into more not-to-failure sets throughout the day. For example, when you’re at 24 daily reps, that may be divided into three sets of 8, or even three sets of 7 and then one set of 3. Just keep every set easy.
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• After Day 30: Take five days off, then test your max reps again (go to technical failure). You’ll be shocked.
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All of this looks easy on paper, but you’re going to be doing 91 pull-ups over the first week alone (if you started with 10). And after 30 days, you’ll have hit 735 reps. The best way to do this is to just do a handful each time you go through the doorway that the bar is set up in.
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Vary your grip from set to set, or at least day to day, because you’re going to start accumulating a lot of volume quickly and you want to keep your elbows and shoulders from getting banged up. Alternate between palms facing you, a neutral grip, and overhand. Just fight the urge to go too hard. The devil is in the details.