Pull ups have been my nemesis since the day I entered a gym. My upper body is the weakest part of my body which makes pull ups and push ups very difficult for me. I have worked on them over the years, and can do a few which is a big improvement on where I was.
Recently, one of our researchers, Dan (Kellie’s hubby) found a video of a 46 year old woman doing 100 pull ups in 8 minutes and was ticked off he couldn’t do this so while looking for ideas about how to achieve his goal he came across this other article about improving pull up performance- (http://www.military.com/military-fitness/fitness-test-prep/pullup-push-workout). The idea is that you do 25 or 50 pull ups a day (depending on your starting number) spread out over the day or done all at once for 10 straight days. If your max is under 10 you do 25/day. If your max is over 10 you do 50/day. After a 4 day rest from doing any pull ups, you test again for your new max. It should be approximately double the number you started with. The article also had some other upper body workouts you could do every other day to supplement your pull ups.
We decided to just do the pull ups and see how we fared. The 3 of us gals did it as well as Dan & Steve (Mary’s husband). Lindsay’s husband, Brian was unable to participate in this challenge, but we look forward to him joining in on the next one! We each did it a little differently. Steve and I spread our pull-ups out throughout the day, Kellie and Dan did their pull ups all at once, in straight sets. Kellie doing 25 and Dan doing 50; however, Dan did not make 10 straight days -he did a few days then took a day or two off then started again for about the whole month. Lindsay did hers in straight sets and with undoubtedly perfect form!!! Here are our starting and finishing number:
|Name||Starting pull up #||Finishing pull up #|
|Mary||5, “1/2” pull ups||7 1/2, “1/2” pull up or 4 “real” pull ups|
We are delighted with our improved pull ups! Dan, Kellie and Lindsay increased their numbers, and although I can do more crappy pull ups than I could do before, I am more excited about doing 4 real pull ups where my arms are way more extended than what I was doing before. Without a doubt, this challenge worked. I am confident that if we had followed all the workouts directed in the article we would have doubled our numbers. Us girls are going to repeat the challenge in a month but do it a little differently. We’ll let you know our new plan so you can follow along and increase your own max with us. I would love to get to 20 “real” pull ups