Pyramid training is a very effective means of increasing your strength and endurance. I have used pyramid training with great success for increasing my pullup numbers. I remember one pyramid training program I did years ago that involved a lot of bodyweight exercise.
It was a military PT program, and I committed myself to it for 12 weeks. When I started, I could do 7 full, military-grade pullups. That means your chin is clearly over the bar every repetition, and your elbows lock at the bottom of EVERY repetition. There is no room for sissy pullups in the Navy, and I didn’t leave any room for them in my pyramid training program. After 12 weeks, I could do 31 pullups in one set, and I attribute my excellent success to pyramid training.
Here is a pyramid training video to help you increase your pullup numbers:
Pyramid Training for Pullups
Note: here’s my review of that doorway pull-up bar I’m using – been using it for several years, and it’s still going strong.
The progression is 1, 2, 3, 4, 5, 4, 3, 2, 1 = 25 total pullups
Alternatively, you can do doubles like this: 2, 4, 6, 8, 10, 8, 6, 4, 2 = 50 pullups
The progression 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 = 100 pullups
Rest times need not be strict with pyramid training. The most important rule is that you set a target number and get there. Completion is more important than the speed at which you progress through the levels. Generally, I use as little as 15 seconds of rest on lower levels, and up to 60 seconds on upper levels.
Pyramid training isn’t only effective for pullups, it can be used for any exercise. Some other favorites are bodyweight squats, lunges, bench step-ups, pushups, and plank holds for time (each set is a longer time limit).
Try pyramid training out and your body will thank you.
Update: Want to do more pull-ups? Check out my free 5-day Pull-up Training Crash Course. I’ll hook you up with a free program, some special reports and tutorials, and my very best tips on mastering the pull-up and chin-up exercises. If you want to improve your pull-up strength and performance as soon as this week, then Click Here to learn more about the free course.
To your health and success,