Pull up like a pro-My ultimate PROGRAM for a guaranteed PB at ATHX
- Karim Djidel
- Nov 14, 2024
- 2 min read
Right so, you want to get better at pull-ups? Hold on cause this is one of my favourite way to train for it!
It consists of 3 sessions a week, Session 1 consist of heavier reps in higher percentages with one accessory movement to create more hypertrophic stimulus through added volume.
Session 2 consist of more strength work through a different patter as well as arm flexors development through the barbell curls. The format is a simple 5x5, so aim at lifting heavy + but still accumulate volume and fatigue. I want you to feel like you’ve only got 1 rep left at the end of each set. Maybe max out on the last set if you want and still can lol!
Session 3 focuses on much lower percentages but higher reps pers set and increase total volume. The aim now is to create greater muscular endurance. All that strenght work wont mean much if you can’t express it with your own bodyweight across different format too! Here you want to get better at grinding out more reps under fatigue, as well as bulding comfort with lactic acid build up - your forearms biceps and lats will be on fire but that’s ok. You’ve gotta get used it 🤷♂️
The overall aim of the program is to go the best our of both worlds, push the ceiling with those heavy sets and also raising the floor and capacity with those lighter reps to ultimately create muscular endurance, metabolic conditioning and pull up functionality. This program should work very well with any other program that you might be following at your local gym or online. But if you’re looking to get a whole ATHX program that’s focus on full body progression you can find it on here
AUTHOR - ATHX HEAD COACH Karim djidel
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