4 Week Pull Up Program | Getting Started & Breakdown!
This is going to help improve your experience with the program, provide modifications for limited equipment and answer some common questions!
So, you've downloaded the program and you're excited to start but there are some roadblocks in the way, let's address those!
First off I want to explain "How to Pick the Ideal Weights" For Training.
Everyone starts at different levels.
This all depends on :
*Current Level of Strength
*Current Bodyweight
*Available Equipment
*Many other factors (injury recovery etc)
That's why I didn't specify what weight to use because it would be impossible to do that on a case by case basis which is why I offer 1 on 1 Coaching at ( Link to Coaching - https://barbreaker.app ) for anyone who wants more in depth training unique to you!
Here is what I recommend for choosing weight in the free program :
Step 1 - Review the entire program and exercises before beginning and test out some of the exercises and prescribed reps. Choose a weight that will put you to about *75-90% of your max - All this means is let's say you have two 20lbs dumbbells and you're doing bicep curls for 10 reps. If you can ONLY do 10 reps with 20lbs that means you are at 100% of your max effort. If you can perform 15 reps at 20lbs you would be at around 66% of your max.
I came to these percentages like this :
Example 1 : (reps attempted to max) 10 reps with 20lbs divided by (program prescribed reps) 10 reps with 20lbs = 100%
Example 2 : (reps attempted to max) 15 reps with 20lbs divided by (program prescribed reps) 10 reps with 20lbs = 66%
If we are aiming for the (prescribed amount of 10 reps) we would need to INCREASE the weight that way we are reaching the 75-90% max effort range.
This is going to be a bit of a trial and learn process but it will allow you to get the most out of the program! Also remember it's impossible to perfectly project these numbers and ranges so a simple rule of thumb is pick a challenging weight that works for you and do your best to get close to the rep scheme!
I hope you're still with me...
The next thing I want to talk about is the structure of the exercises.
A common question is "Do I do the exercises 1 by 1 or do 1 exercises then the next and treat it like a circuit instead of reps and sets?"
The answer is honestly you can do EITHER! I personally believe that a circuit system will get you better results but I wanted to keep it simple.
The first example would be :
Exercise 1
Rest
Exercise 1
Rest
Exercise 1
Rest
Exercise 2
Rest
Exercise 2... you get the point...
The second example would be :
Exercise 1
Exercise 2
Exercise 3
Rest
Exercise 1
Exercise 2
Exercise 3
Moving on!
Now that we have a rough sketch of where are intensity levels are let's talk about modifications.
The list is endless honestly... You can do whatever you want as long as you are mimicking the exercises that are prescribed in the program for example :
Instead of Farmers Carry : Dead Hang on the Bar
Instead of Plate Twists with a Plate : Hold onto a Heavy Dumbbell
Work with what you have! Don't let limited equipment hold you back from getting started!
As long as you are getting close enough to the example exercise, you'll be fine!
The one thing I do want to stress though is LEDGE HANGS! This exercise is CRUCIAL for success because it trains your finger tendons. I have been a rock climber for over 14 years and because of my finger strength I have the ability to do so many more pull ups because of it. Everyone thinks holding onto a bar with your fingers has the same effect as a ledge but it just doesn't. Use a ledge and you'll thank me for it later! I recommend no smaller than 2 inches because you have a high risk of injuring your finger tendons if you are not trained for it!
Hopefully this helps you get started and on your way to Living Above The Bar!
Just a couple more things!
This is a Double Your Pull Up Program NOT a Get Your First Pull Up Program.
You can't double zero...
Zero times anything is..... zero.
If you can't currently do a Pull Up this program is not designed for you. But I will be releasing that very soon so please stay tuned. You can however do some of the exercises involving the weights in order to get your strength up in the mean time!
Last thing I have had MANY people asking me for a PRINTER FRIENDLY version of the program that will not have a black background and waste ink. I am attaching that version to the bottom of this post! (this is all because of your feedback in my emails, so thank you!)
I will leave you with this - The program is REPEATABLE. The first time you go through the program you will learn A LOT, the second time you go through it you'll be exponentially better than the first time and if you do it a third time you'll probably be so good that you'll be adding your own exercises in the mix to spice things up even more!
I hope this helps you get more out of the program!
Feel free to email me any questions or feedback and I will respond ASAP!
Hello Mike, where do we get a pull up bar like yours?
great but pictures or little videos as an example would be better