10-Week Plan to Reach 30 Pull-Ups
Weekly Breakdown:
- GTG Method: 3-4 days per week
- Strength/Endurance Sessions: 1-2 days per week
- Rest Days: 1-2 days per week
1. Grease the Groove (3-4 Days Per Week)
GTG Frequency:- Perform 5 sets of pull-ups throughout the day at submaximal effort (8-12 reps).
- Rest 2-3 hours between sets.
- Morning (8 AM): 1 set of 10 pull-ups
- Mid-morning (11 AM): 1 set of 8 pull-ups
- Lunch (1 PM): 1 set of 9 pull-ups
- Afternoon (4 PM): 1 set of 10 pull-ups
- Evening (7 PM): 1 set of 8 pull-ups
2. Structured Strength/Endurance Sessions (1-2 Days Per Week)
Day 1: Volume & Max Effort
- Max Set: 1 set to failure (aim to push slightly beyond your current max).
- Back-off Sets: 3 sets (e.g., 12, 10, 8 reps) with 2 minutes rest between.
- Assisted Pull-Ups or Inverted Rows: 2-3 sets of 8-10 reps.
Day 2: Endurance Focus
- Pyramid Set: 1-2 sets starting with 1 pull-up and increasing by 1 each time until you reach a comfortable rep (e.g., max out at 8-10) then reverse.
- Scapular Pull-Ups: 3 sets of 6-8 reps.
- Core Work: Planks or hanging leg raises (3 sets of 10-15 reps).
Weekly Structure Example:
Week 1-10 Plan:
- Monday: GTG Day
- Tuesday: Volume & Max Effort Day
- Wednesday: GTG Day
- Thursday: Rest Day or light cardio
- Friday: Endurance Focus Day
- Saturday: GTG Day
- Sunday: Rest Day
Progression:
- Weeks 1-3: Focus on maintaining the current rep range for GTG sets and back-off sets. Get comfortable with the volume.
- Weeks 4-6: Gradually increase the rep count for your GTG sets (e.g., add 1-2 reps per set). For the max effort day, aim to increase your max by 1-2 reps.
- Weeks 7-10: Continue to increase your GTG sets and aim for 1-2 additional reps in your max effort set. Begin to test your max every two weeks.
Additional Tips:
- Recovery: Ensure you take rest days seriously; they are essential for muscle recovery and growth.
- Nutrition: Focus on a balanced diet with enough protein to support muscle repair.
- Form: Always prioritize good form over quantity to prevent injury.
Expected Timeline:
By following this plan, you can realistically aim to reach 30 pull-ups by the end of the year. This method emphasizes gradual progression and sustainable growth, making it easier to maintain motivation and avoid burnout.有没有其他地主来参加挑战？
