"One day I will be a Master Pull Up Badass!"
So you might think that hitting the gym 8 days a week is how you get the physique of a Greek god that can bench press a rhino.
Though we like the way you think and feel your head is in the right place…you, my friend, are neglecting the essentials. Kind of like learning the alphabet is to reading—Pull Ups are to muscle and strength.
Riddle me this Batman…
How often do you see a guy at the gym that can effortlessly perform 20 bodyweight pull-ups?
LIE!
Answer is none, because most “gym rats” couldn’t perform 2 pull ups if their protein shake and Got-to-Be hair gel depended on it.
Well The Rugged has you covered. In fact, we have you more than covered. We have put together a ‘Top Secret’ (not anymore) program that will get you there step by step.
If you’re your sick of being a chump, want to impress chicks and built a back so wide Kim Kardashian’s private helicopter could land on it, come take a look…
Day 1-Volume
Warm-Up—5 perfect pull ups (2 seconds up; 1 second hold; 2 seconds down)
Soft Tissue work
-Foam roll or tennis ball roll upper back trigger points and rear dealt “pocket” (this should be somewhat painful)
-Stretch pectorals; this includes pec major (your tit, and pec minor; along the side)
Workout #1
5 Pull Ups with 10% of bodyweight
5 Pull Ups with 10%+5 lbs
3 Pull Ups with 25% or 45 lb plate
1 Pull Up with 25% or 45 lb plate
1 Pull with 25% or 45 lb plate
5 Pull Ups with 10% of bodyweight
10 PERFECT Pull Ups from “dead hang”
Day 3-Negatives
Warm-Up—5 perfect pull ups (2 seconds up; 1 second hold; 2 seconds down)
Soft Tissue work
-Foam roll or tennis ball roll upper back trigger points and rear dealt “pocket” (this should be somewhat painful)
-Stretch pectorals; this includes pec major (your tit, and pec minor; along the side)
Workout #2
15 Pull Ups (Negative ONLY; 3 seconds down)
-15 “blast push ups in between sets-
10 Pull Ups with 45lbs (Negative Only; 3 seconds down)
-15 “blast push ups in between sets-
10 Pull Ups with 45lbs (Negative Only; 3 seconds down)
-15 “blast push ups in between sets-
8 Pull Ups with 45lbs + 10lbs (Negative Only; 3 seconds down)
-15 “blast push ups in between sets-
4 Pull Ups with 45lbs + 25 lbs (Negative Only; 3 seconds down)
Day 5-High Reps
Warm-Up—5 perfect pull ups (2 seconds up; 1 second hold; 2 seconds down)
Soft Tissue work
-Foam roll or tennis ball roll upper back trigger points and rear dealt “pocket” (this should be somewhat painful)
-Stretch pectorals; this includes pec major (your tit, and pec minor; along the side)
Workout #3
4 sets of MAX Pull Ups (3 minutes in between each set)
-In between each set do a set of “face pulls” with cable on top notch for 25 reps
Important Note:
EVERYDAY find time to do at least 1 SET OF MAX PULL-UPS
SO THERE YOU HAVE IT…
The Road to Master Pull Up Artist and King of the Bar. Performing pull ups is not only a muscle building exercise that will build strength and endurance—but it can be performed anywhere so you don’t have an excuse.
Now get to it…and when everyone asks you why you’re the man—be sure to throw The Rugged a bone!
Tags: bodyweight exercise, foam roll, performing pullups, soft tissue, trigger points, workout program, workout routine
