Copyright Notice Copyright The Pull-up Solution, John Sifferman, 2016. All Rights Reserved. You do not have the right to sell, resell, auction, share, give away, reprint or re-distribute this manual or any other file included in The Pull-up Solution product for any reason whatsoever. The copy of The Pull-up Solution that you have purchased is for your own personal use. No part of The Pull-up Solution may be duplicated, reproduced or transmitted in any form whatsoever, without the expressed, written, and signed consent from the author, except for the inclusion of brief quotations as used in a review, critical article, or discussion group, in which full attribution to the author and source is required. Disclaimer This program is for educational and informative purposes only. The information contained in this manual and the other files contained within The Pull-up Solution is not intended as medical or professional advice. Always consult your doctor before beginning an exercise program, and especially before beginning a strenuous or vigorous exercise plan like the one contained herein. The author is not a medical doctor; the author is a fitness consultant. If you have a preexisting medical condition, known or unknown to you, such as an injury or pain that may or may not contraindicate exercise, please consult your health care team to address your special needs prior to beginning this program or any other exercise program. While the information contained within this program is presented in good faith and believed to be accurate, results are not guaranteed, nor is any warranty given. The author, publisher, and all persons or entities associated with or otherwise acting on behalf of them, shall have neither liability nor responsibility to any person or entity with respect to any of the information contained in this program. The user assumes all risk for any injury, loss, or damage caused or alleged to be caused, directly or indirectly by using any information contained within this product. The user agrees to irrevocably and unconditionally release, acquit and forever discharge the aforementioned entities and persons from any and all claims, liabilities, promises, actions, damages and the like; past, present, or future - known or unknown. Use of the program, advice, and information contained in this product is at the sole choice and risk of the user. 2
Table of Contents Introduction...4 Phase 1 of Advanced Training...5 Phase 2 of Advanced Training...7 -Cycle A - Strength Focus...7 -Cycle B - Volume Focus...10 -Cycle C - Hybrid Focus...12 3
The Pull-up Solution: Advanced Training Program The following program is for those people who have: a) Completed The Pull-up Solution Workout Program in its entirety (i.e. gone through all three phases of the original program), and b) Can meet the following performance standards: Men: Minimum of 15-20+ consecutive pull-ups or chin-ups with excellent technique. Women: Minimum of 10-12+ consecutive pull-ups or chin-ups with excellent technique. If you've met those standards, congratulations for making it to advanced training! The more advanced you get, the more slowly your results will come. But with proper training, you can continue to increase your vertical pulling strength year after year. So, it's best to approach this program with a long-term perspective and cycle your training accordingly. Below, you will find two phases of advanced training. While the workouts in Phase 2 may seem more interesting, starting with Phase 1 is highly recommended. When it comes to long-term pull-up training progress, slow and steady wins the race. You want to build a good foundation of strength prior to moving on to high intensity weighted pull-up training, which is what many of the Phase 2 workouts will entail. I must reiterate that it's very important that you can meet the performance requirements listed above with excellent technique before moving on to Advanced Training. Do your due diligence to build a proper foundation of strength before moving on to the advanced curriculum. 4
Phase 1 of Advanced Training Instructions: Follow the [Original] Pull-up Solution Workout Program on pages 24-39 of "The Pull-up Solution Manual," except this time, train with weighted pull-ups and/or chin-ups, using your method of choice (e.g. weight belt, weight vest, backpack, etc.). For the first week of the program, start with only 2.5 to 5 pounds of additional weight. Each week, add an additional 2.5 to 5 pounds to your total load, and continue increasing the weight weekly until you reach the following milestones: Men: 5 reps with 25% of your body weight in added load (e.g. a 200 lb male should perform at least 5 reps with 50+ lbs in added weight). Women: 5 reps with 15% of your body weight in added load (e.g. a 150 lb female should perform at least 5 reps with 30+ lbs in added weight). Once you can achieve the above performance standards with proper form, you may choose to repeat Phase 1 of Advanced Training using the same linear progression (i.e. adding 2.5 to 5 lbs total load per week). Or, you can move on to Phase 2 of Advanced Training for a new challenge and a change of pace. Special Instructions for Phase 1 of Advanced Training 1. During Phase 1 of the original workout program, which is the Grease The Groove training phase, try to follow the general framework below to gradually increase both the training volume and load throughout the month: Week 1: 3-5 sets of weighted pull-ups per training day with 2.5-5 lbs in added weight. Week 2: 4-6 sets of weighted pull-ups per training day with 5-10 lbs in added weight. Week 3: 6-8 sets of weighted pull-ups per training day with 7.5-15 lbs in added weight. Week 4: 8-10 sets of weighted pull-ups per training day with 10-20 lbs in added weight. 2. Greasing the groove for 2-3 days in a row with 1-2 days of rest is a good basic template for most people to follow when using weighted pull-ups. So, during Phase 1, you may need to take additional days off from training in order to recover adequately. 3. During Phases 2 & 3 of the original workout program, always warmup with a bodyweight set of pull-ups first, at 50-75% of your maximum effort. 4. Take 1 week off from all pull-up training between each Phase of this program (i.e. every 4 weeks). 5
5. Be extra vigilant during your and exercises whenever training with weighted pull-ups. 6. Train as often as you can fully and safely recover from, and take an extra day off whenever necessary. Let your results be your guide. Note: if you reach the end of The Pull-up Solution Workout Program and have still not achieved the performance standards outlined in the introduction above, take 1-2 weeks off from pull-up training and repeat Phase 1 of Advanced Training using approximately 25% less of the total weight you worked up to. For example, if you worked up to 40 pounds in added load by the end of the program, restart Phase 1 with 30 pounds as your starting weight, adding 2.5-5 lbs per week as before. 6
Phase 2 of Advanced Training Phase 2 of the Advanced Training curriculum is meant to dramatically increase your maximum vertical pulling strength, and thus, your total strength capacity for performing pull-ups. The idea is that the stronger you get, and the more that you increase your strength to weight ratio, the more potential you'll have for increasing your strengthendurance, which is what you need if you want to perform very high repetition sets of pull-ups (e.g. 20-50+ reps). Phase 2 is also meant to provide a change of pace to help prevent boredom. Below, you will find three distinct training cycles to work through (i.e., Cycles A, B, and C). Each one is meant to be followed for 3-4 weeks at a time, with one week of rest between training cycles. Cycle A - Strength Focus Instructions: Perform the following workouts every 2-3 days for four weeks. See weekly training schedule for an example below. Workout 1 from "Set 1" below) Set 1: Weighted Pull-ups - 5-6 reps Set 2: Weighted Pull-ups - 4-5 reps Set 3: Weighted Pull-ups - 3-4 reps Set 4: Weighted Pull-ups - 2-3 reps Set 5: Weighted Pull-ups - 1-2 reps Set 6: Weighted Pull-ups - 1 rep max test with the heaviest weight possible Set 7: Bodyweight Pull-ups: Max reps Weighted Dead Hang or Flexed-Arm Hang (optional): 1 set for 15-30 seconds (see below for instructions) Notes: After your joint mobility warmup, perform a bodyweight set of pull-ups or chinups, and then progressively add heavier weight each set until you work up to a max effort 7
single repetition set. Use the heaviest weight possible to complete each set with good technique and stay within the repetition bracket. So, for "Set 1," select a weight that will have you max out somewhere around 5-6 reps (e.g. 15 pounds extra on weight belt, weight vest, in a backpack, holding dumbbell between feet, etc.). Then for "Set 2", add 10 lbs for a total of 35 pounds. Then for set 3, add another 5 lbs - and so on and so forth. Rest for 2-3 minutes between sets. Instructions for the Weighted Dead Hang or Flexed-Arm Hang: At the end of this workout, you may add a heavy weighted hang for an additional training stimulus (i.e. one set to muscle failure with the heaviest weight that you can hold). Choose whichever hang is more difficult for you. So, if you have the most trouble getting out of the bottom position in the pull-up exercise, choose the dead hang. Or, if you have the most trouble getting your chin over the bar (i.e. the very top range of motion), choose the flexed-arm hang. Select a weight that allows you to hold the position with proper alignment for between 15-30 seconds. Workout 2 from "Set 1" below) Set 1: Weighted Pull-ups: 12 reps Set 2: Weighted Pull-ups: 10 reps Set 3: Weighted Pull-ups: 8 reps Set 4: Weighted Pull-ups: 5-6 reps Set 5: Band-Resisted Bodyweight Pull-ups: Max reps w/ band + max reps without band (see note below) Notes: Use the heaviest weight possible to complete each set with good technique and stay within the repetition bracket. Rest for 2-3 minutes between sets. Band-Resisted Pull-ups: Anchor a resistance band at floor level, directly beneath the pull-up bar, and wrap the other end around your shoulders so that when you pull yourself up to the bar, the band stretches - increasing the difficulty of the exercise. Once you have completed a max effort set of band-resistance pull-ups, remove the band, and immediately complete a set of bodyweight pull-ups until you reach technical and/or muscle failure. 8
Workout 3 from "Set 1" below) Set 1: Weighted Pull-ups - 8-12 reps Set 2: Weighted Pull-ups - 5-8 reps Set 3: Weighted Pull-ups - 4-5 reps Set 4: Weighted Pull-ups - 3-5 reps Set 5: Weighted Pull-ups - 1-3 reps Set 6: Weighted Pull-ups - 1 rep (i.e., max effort single) Set 7 (optional): Weighted Pull-ups - 1 rep (i.e. max effort single with more weight) Set 8 (optional): max set of bodyweight pull-ups Weighted Dead Hang or Flexed-Arm Hang (optional): 1 set for 15-30 seconds (see below for instructions) Notes: Use the heaviest weight possible to complete each set with good technique and stay within the repetition bracket. Rest for 2-3 minutes between sets. If you re performing well and you re still feeling strong at the end like you could do a little extra working up to a max single and also doing one last set of bodyweight pull-ups would be a good finisher, too. Instructions for the Weighted Dead Hang or Flexed-Arm Hang: At the end of this workout, you may add a heavy weighted hang for an additional training stimulus (i.e. one set to muscle failure with the heaviest weight that you can hold). Choose whichever hang is more difficult for you. So, if you have the most trouble getting out of the bottom position in the pull-up exercise, choose the dead hang. Or, if you have the most trouble getting your chin over the bar (i.e. the very top range of motion), choose the flexed-arm hang. Select a weight that allows you to hold the position with proper alignment for between 15-30 seconds. Cycle A - Sample Weekly Training Schedule: Week 1: Workout 1 (e.g. Monday), Workout 2 (e.g. Thursday) Week 2: Workout 3, Workout 1 Week 3: Workout 2, Workout 3 Week 4: Workout 1, Workout 2 Week 5: Off Note: take at least 2 days off between pull-up workouts (e.g. train on Monday and Thursday). 9
Cycle B - Volume Focus Instructions: Complete the following 7-day workout schedule for 3-4 weeks. Feel free to start on a different day than suggested (e.g. start the Day 1 workout on a Sunday, then do the Day 2 workout on a Monday, etc.), but try to adhere to the day to day schedule as best you can (i.e. making sure to use the right amount of rest days between sessions). Day 1 (e.g. Monday) Instructions: After a warmup, perform 1 maximum set of bodyweight pull-ups until technical failure (i.e. until you cannot perform another repetition with good form). Day 2 (e.g. Tuesday) from "Set 1" below) Set 1: Weighted Pull-ups - 3 reps Set 2: Weighted Pull-ups - 2 reps Set 3: Weighted Pull-ups - 1 rep Set 4 (optional): Weighted Pull-ups - 1 rep (i.e. with more weight) Set 5 (optional): Weighted Pull-ups - 1 rep (i.e. with more weight, for a max effort single) Set 6: Weighted Pull-ups - 2 reps Set 7: Weighted Pull-ups - 3 reps Set 8 (optional): Bodyweight Pull-ups - max reps Day 3 (e.g. Wednesday) - OFF Day 4 (e.g. Thursday) - OFF Day 5 (e.g. Friday) from "Set 1" below) Set 1: Weighted Pull-ups - 8-12 reps Set 2: Weighted Pull-ups - 5-8 reps Set 3: Weighted Pull-ups - 4-5 reps 10
Set 4: Weighted Pull-ups - 3-5 reps Set 5: Weighted Pull-ups - 1-3 reps Set 6: Weighted Pull-ups - 1 rep Set 7: Weighted Pull-ups - 1 rep (i.e. with more weight) Set 8: Weighted Pull-ups - 1 rep (i.e. with more weight for a max effort single) Set 9 (optional): Max Set of Bodyweight Pull-ups Weighted Dead Hang or Flexed-Arm Hang (optional): 1 set for 15-30 seconds (see below for instructions) Notes: Use the heaviest weight possible to complete each set with good technique and stay within the repetition bracket. Rest for 2-3 minutes between sets. Instructions for the Weighted Dead Hang or Flexed-Arm Hang: At the end of this workout, you may add a heavy weighted hang for an additional training stimulus (i.e. one set to muscle failure with the heaviest weight that you can hold). Choose whichever hang is more difficult for you. So, if you have the most trouble getting out of the bottom position in the pull-up exercise, choose the dead hang. Or, if you have the most trouble getting your chin over the bar (i.e. the very top range of motion), choose the flexed-arm hang. Select a weight that allows you to hold the position with proper alignment for between 15-30 seconds. Day 6 (e.g. Saturday) Instructions: After a warmup, perform 10-20 sets of bodyweight pull-ups at 50% of your maximum effort with no more than 60 seconds of rest between sets. So, if you can do 20 consecutive pull-ups in a test, your training sets for this workout should be around the 10 reps mark. Alternate the type of grip you use each set (e.g. pull-ups, chin-ups, neutralgrip pull-ups, etc.). Day 7 (e.g. Sunday) - OFF 11
Cycle C - Hybrid Focus Instructions: For the next four weeks, you'll perform three workouts per week, on nonconsecutive days (e.g. Mon, Wed, Fri) by cycling through the workouts below (see sample training schedule below). Workout 1 from "Set 1" below) Set 1: Weighted Pull-ups - 3 reps Set 2: Weighted Pull-ups - 2 reps Set 3: Weighted Pull-ups - 1 rep Set 4 (optional): Weighted Pull-ups - 1 rep (i.e. with more weight) Set 5 (optional): Weighted Pull-ups - 1 rep (i.e. with more weight, for a max effort single) Set 6: Weighted Pull-ups - 2 reps Set 7: Weighted Pull-ups - 3 reps Set 8 (optional): Bodyweight Pull-ups - max reps Workout 2 Instructions: After a warmup, perform the following sets of pull-ups with 2-3 minutes of rest between sets. Then perform the rest-pause set as a finisher. 1 Set of Bodyweight Pull-ups at 50% of max reps 1 Set of Bodyweight Pull-ups at 80% of max reps 1 Set of Bodyweight Pull-ups at 90% of max reps 1 Set of Bodyweight Pull-ups at 95% of max reps 1 Set of Bodyweight Pull-ups at 100% of max reps Perform 1 Rest Pause Set of Pull-ups, Chin-ups, and other variations (see below for instructions). Rest Pause Set Instructions: Perform a max effort set of pull-ups until you reach technical failure. Let go of the pull-up bar and rest for 5-10 seconds for a quick recovery boost before performing another max effort set of pull-ups (even if it's only 1-3 reps). 12
Take another 5-10 seconds rest break, and repeat this process as many times as you can. Stop when you can no longer perform one repetition with good technique after 10 seconds of rest. Here s an example of what the rest-pause method looks like: 10 pull-ups (max), 5 seconds rest 3 pull-ups, 5 seconds rest 2 pull-ups, 5 seconds rest 2 pull-ups, 10 seconds rest 1 pull-up, 10 seconds rest 1 pull-up, 10 seconds rest 0 pull-ups (finished) Note: feel free to use a different grip style for each rest pause set (e.g. pull-ups, chin-ups, neutral-grip pull-ups, etc.). Workout 3 from "Set 1" below) Set 1: Weighted Pull-ups - 8-12 reps Set 2: Weighted Pull-ups - 5-8 reps Set 3: Weighted Pull-ups - 4-5 reps Set 4: Weighted Pull-ups - 3-5 reps Set 5: Weighted Pull-ups - 1-3 reps Set 6: Weighted Pull-ups - 1 rep Set 7: Weighted Pull-ups - 1 rep (i.e. with more weight) Set 8: Weighted Pull-ups - 1 rep (i.e. with more weight for a max effort single) Set 9 (optional): Max Set of Bodyweight Pull-ups Weighted Dead Hang or Flexed-Arm Hang (optional): 1 set for 15-30 seconds (see below for instructions) Notes: Use the heaviest weight possible to complete each set with good technique and stay within the repetition bracket. Rest for 2-3 minutes between sets. Instructions for the Weighted Dead Hang or Flexed-Arm Hang: At the end of this workout, you may add a heavy weighted hang for an additional training stimulus (i.e. one set to muscle failure with the heaviest weight that you can hold). Choose whichever hang 13
is more difficult for you. So, if you have the most trouble getting out of the bottom position in the pull-up exercise, choose the dead hang. Or, if you have the most trouble getting your chin over the bar (i.e. the very top range of motion), choose the flexed-arm hang. Select a weight that allows you to hold the position with proper alignment for between 15-30 seconds. Workout 4 from your first set below) Set 1: Weighted Pull-ups with Added Resistance Bands - 3-5 reps Set 2: Weighted Pull-ups with Added Resistance Bands - 3-5 reps Set 3: Weighted Pull-ups with Added Resistance Bands - 3-5 reps Set 4: Weighted Pull-ups with Added Resistance Bands - 3-5 reps Set 5: Weighted Pull-ups with Added Resistance Bands - 3-5 reps Perform 1 Drop Set of Pull-ups (see instructions below) Notes: In this workout, you are combining weighted pull-ups with band-resisted pull-ups for two forms of additional resistance. Select a weight that will allow you to stay within the 3-5 rep bracket each set, taking the extra resistance from the band into consideration. Also, try to increase the load with each subsequent set. So, your goal for the first set should be 5 good reps, with the possibility of doing a sixth one. And your last set should be 3 solid reps, with the possibility of doing a fourth one. Band-Resisted Pull-ups: anchor a resistance band at floor level, directly beneath the pull-up bar, and wrap the other end around your shoulders so that when you pull yourself up to the bar, the band stretches, increasing the difficulty of the exercise. Drop Set Instructions: Perform a max effort set of weighted pull-ups with both added weight (e.g. weight vest, weight belt, backpack, etc.) and a resistance band for approximately five reps. Immediately after your last repetition (your max), take off the added weight and perform a max effort set of pull-ups with the resistance band still attached. Immediately after your last repetition (your max), remove the resistance band, and perform a max effort set of bodyweight pull-ups. Immediately after finishing the bodyweight reps, perform a max set of negative repetitions (i.e., just the eccentric, lowering portion of the exercise). After that, hold a flexed-arm hang for as long as possible. And then, to finish up the drop set, hold a deadhang for as long as possible. Finally, bask in the glory of your pump. Do not neglect to cooldown! 14
Cycle C - Sample Weekly Training Schedule: Week 1: Monday: Workout 1 Wednesday: Workout 2 Friday: Workout 3 Week 2: Monday: Workout 4 Wednesday: Workout 1 Friday: Workout 2 Week 3: Monday: Workout 3 Wednesday: Workout 4 Friday: Workout 1 Week 4: Monday: Workout 2 Wednesday: Workout 3 Friday: Workout 4 Week 5: Off 15