Getting over 20 Pull-ups

Once you can do between 10 and 20 deadhangs, do this work out! 

An important piece of equipment that you might want to buy, if your gym doesn’t have one, is a dip belt. It looks like a weight-lifting belt with a long chain attached to it.

Set #1 – Do 5 slow warm-up pull-ups! Take a short rest, 1-2 minutes!

Set #2 – Using the dip-belt add 15-30lbs to the belt and shoot for 7- 13 reps! If you aren’t getting 7 reps lower weight, if you are getting 13 or more increase the weight! Take a 3-4 minute rest!

Weighted Pullups Rock!

Weighted Pullups Rock!

Set #3 – Add 10-20lbs (Total weight 25-50lbs) more to the dip-belt and shoot for 3-7 reps! Take a 3-4 minute rest!

Set #4 – Do a max set no weight added to total failure! 8-20 reps! After you’ve finished with the pull-ups, move over to the lat pulldown machine. Use your preferred pull-up grip! Do 3 sets of lat pulldowns.

Set # 1 – (10 reps)

Set # 2 & 3 heavy sets (5-10 reps, total failure)

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One comment on “Getting over 20 Pull-ups

  1. Been teaching and coaching 46 years. Bodyweight training Olympic Weightlifting are the core of our program from grades 7 thru 12. We are using an adaptation of your program. Go Marines, the world’s ultimate warriors.

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