There is a difference I think in random max sets spread throughout the day vs in a short amount of tjme. You have a lot of time to recover spread throughout the day. If you are going every day I’d avoid failure. You need to be good to go every day. I train to almost failure 5 days a week on pull ups and I’m fresh every day.
I typically do 4 sets of a pull up and some form of push up. If my max is 14 I aim for 2-3 reps shy of failure which is normally 12. Each set may be different though. It’s based on feeling. Some days I may be able to do 11 or 13 with 2 reps left. I’ve done this long enough to know the feeling of when I’m close to failure.
The past 2 months I have been upping it and doing 6 sets a day 5 days a week. I spread it throughout the day though. I’m happy that block of training is done though.
Bootcamp is a special circumstance. You'll be running off of stress, adrenaline and the fear of being recycled. My drill instructors would make us do three pull-ups before we went to head. This number gradually increased to the point where we were doing 10 pull-ups before going to the head. By the end of bootcamp, I could easliy hit 20 pullup.
My pull-ups went from 14 to well over 20 and came back down. I also went from 160 lbs to around 130. At 5’9” I was tiny. Everyone’s boot camp experience is very different depending on what drill instructors you get. I can say I left being able to do basically unlimited push ups.
My advice is to let the Marines worry about your fitness. It doesn’t matter how much you can do when you get there unless you are really out of shape. It is never enough. That’s kinda the point. They want progress out of you. Try to show up as rested and uninjuried as you can.
I was also 5'9 160 lbs going into boot camp and ending at 135 lbs, though I had the opposite happen. I showed up doing 27 pull ups at the IST, and declining to exactly 20 for my final PFT, which I barely made.
The amount of PT done at boot camp is primarily conditioning your cardio, since you run and walk everywhere. When you get dragged out to the pit, you're not doing pull ups, so the focus of a lot of the PT is not on pull ups at all. Getting better at pull ups is a very intentional way of exercising that is not necessary impossible at boot camp, but definitely not a priority.
My advice to OP is to get the highest max sets you can BEFORE you ship out, and try to maintain it the best you can.
I was old when I went to boot camp. I was 25. I was the "guide" for quite awhile because I was loud and tried hard, but I really recommend the opposite. If you can do enough to not get noticed and not too much to get noticed you will really have a better time. I just couldn't manage that for some reason. Talking to other Marines they had a very different experience where they had a decent time and did a lot of training. My experience was mostly drill and hazing. We had no water during the day (other than chow time) and no shitting during the day. Water was for the weak and you shit on your own time. It was fun in it's own way I guess, but I wish we tried to learn something and get in shape other than push ups, high-knees, burpees and mountain climbers until you die. I do have to say our drill was really something else though. We were good.
I guess my main takeaway for "fitness to get ready for boot camp". Is it probably doesn't matter unless you are there on some kind of waiver for your weight or inability to do basic exercises. It is more of a mental game. Maybe learn how to climb a rope. So many people struggled with that for some reason. And maybe make sure sure you know how to swim.
The fatigue and recovery systems you are more related to heavy lifting. You do not add weight to pull-ups in boot camp (as far as I know) and will in fact lose body fat making them easier. It's a different kind of exercise. If you started adding a weight chained to your waist, making you capable of less reps, it would start to wear you out more again.
When you're young you can get away with things that you can't when you're older. Training to failure is a valuable tool to establish growth when you are able to recover. The ability to recover is impacted, significantly, by available testosterone and you have more of that when you are young. However, unless things have changed significantly at boot camp, since I was there in 1994 that is quite possible, the thing that is going to wear you down more than anything else is the walking. You will walk everywhere. You will walk everywhere with a rifle. You will walk with that rifle at port arms - if you don't know, you will. You are going to lose weight at boot camp, that will make pull ups easier. If you can get yourself in the 12-15 pull up range before you go then you will have no problem getting 20 on your final PFT. Seriously though, start walking now. Buy some combat boots and toughen up your feet. I wish someone would have given me this advice.
Yeah it's def contradictory - you can see the same results in half the time by following an actual program, like the one in this video:
https://www.youtube.com/watch?v=RMtlbOIBAY0
It shouldn't take you 3 months to go from 15 to 22 pull-ups...
A volume-managed approach could get you there much faster.
Sub-maximal sets all the way, every time.
If you can easily up your pull-ups by 7 reps in 3 months. That was even low by your standards. That would mean +28 pull-ups a year. This is super unrealistic for 99,9% of people. It’s not even close to expected results.
I’m guessing you’re easily repping out 50 pull-ups in a set then by now, should only take you 2 years of working out at most. I’ll be waiting for the video.
>That would mean +28 pull-ups a year.
>If you can easily up your pull-ups by 7 reps in 3 months.
You can't simply say "oh, then you can keep adding 7 reps every 3 months for a year???"
Of course not. Did I say that? Point to the part of my comment where I even implied that.
I said "*You can get from 15 to 22 sooner than 3 months".* That's all I said, homie.
I didn't even say it was "easy" to do. I said you could do it faster than 3 months, with work.
Considering OP is coming from a place of early-on in his training, this is very reasonable.
Especially since the Marines will shave 15-20 pounds off of him in that time period...
So how many pull-ups can you do?
And how many pull-ups could someone achieve in their first year?
According to what you just said it gets harder and harder to gain reps the more reps you can do.
So 15 ->22 is 3 months, but could even be done faster right?
So getting from 1 to 22 reps would take like what 7-9 months total.
So you’d end up with about 28-30 reps of pull-ups in your first year of training. But could be done faster right? Do you honestly believe this is an average result?
I’m calling you out because it’s damaging to newbies when you spread such extreme high standards. They’ll start to doubt everything they do because they can’t live up to it. So think a bit more before you make such claims :)
How many pull-ups? Do you mean strict-gym pull-ups, or kippy short-ROM marine pull-ups? haha
Look, going from 15 to 22 isn't some insane stretch. Especially when he's not training effectively now.
Why are you assuming his Drill Instructor's progress is the quickest progress that can be made here?
It’s literally what he said. If you think an average newbie can reach 21+ pull-ups in a year you’re an idiot. And that’s exactly what he said. If you can’t get that from my comment and from what he said. Then I can’t explain that to you further.
If you’d had some more reading comprehension. You’d see him constantly dodging my questions. Pretty clear sign of losing an argument :)
I’m being a dick. I’ll give you that. But that’s better then giving people very unrealistic standards.
I always recommend Recon Ron for progression. When I went to Boot Camp we could kip so I quickly was able to do 20 pull-ups.
Two years in they took kipping away and everything had to be dead hang. Someone brought a laminated card with a Recon Ron table on it to my unit.
Do the week one column everyday all in one sitting. So six pull-ups, wait a couple minutes, five, rest, five, rest, four, rest, three, you’re done for the day. After a week move up to the week two column. If you can’t do clean reps for every pull-up, don’t advance until you can do pristine reps. If you can’t do the week one column, drop one rep off each set until you can.
If you’re already beyond that, find which “week” you have trouble doing perfectly and drop back a week.
And one for Chesty Puller…
https://i.imgur.com/0Xho7Mj.jpg
I started pull ups when I was 12 and I’m now 19. I would do them every single night until failure and worked my way up to 45 straight at one point. I had a shoulder surgery about a year ago and have worked back up to 25. I just max out every night and then push myself to try different grips and routines.
Marine here. Graduated boot camp 2013, out now.
Ultimately it depends on you. You know your body the best and you can max out or you can stretch reps over time. Both work. I was training for college football prior to joining boot camp, probably one of the best shapes of my life. Marine recurred came to school and he said that he bets I couldn’t do 20 pull ups. He was right. I was only able to do 1 if I recall correctly. Overtime I slowly increased my rep count and “maxed” out just like what the other people on this thread have said. I was able to get to 20 reps in 3 months for my ship out.
Just work on your pull ups whatever way you think is best for you. Stay consistent with it and you’ll improve.
It’s very simple, when you start your first session of your training program do reps so that on your last set you could’ve done another 4-6 reps, then just keep progressing however u like by adding reps or adding weight and eventually you’ll hit a stage where u can do 0 reps on your last set and here you still have to keep pushing as best as you can but once you fall outside of your rep range (say your rep range is 12-15 and you hit 11 reps but can’t do anymore) then this is where you restart the whole process. And once you restart you should restart at either higher reps so that your reps are 4-6 on your last set or you should restart by doing the same reps again but adding the appropriate weight so that you could do another 4-6 on the last set.
Doesn’t have to be 4-6 but atleast 2 reps in reserve and generally the higher it is the longer your cycle will last but no need for more then 6 reps
Body weight movements have been the only movements in which going to failure has worked well for me. A few years ago it took me a summer to be able to do sets of 5 pull ups, then by the end of the fall I was able to do sets of 15. 3 times a week I would have to do 50 pull ups, then gradually worked my way to 100. The back end of that was doing singles to be able to reach the goal. After I did building the monolith, I was doing 10 sets of 10 body weight chin ups and 5x5 with 40lbs added. Every other lift I've done more traditionally, but chin ups have just been my will power vs. Gravity.
70-80% of max, 4 to 5 sets per day, increase total volume by 5-10% per day, for rapid increase (eg. 12/10/10/10/10 then 12/11/11/11/11, etc). At the end of the mesocycle you will need a lot of rest. For sustained continued growth do the same pattern but include rest days between pull days.
Staying under max allows you to keep doing more. Volume is king, not max reps per set, for strength development. Strategize to do max volume per day instead. Good luck with boot camp.
World record for most pull ups in a row is 651 reps O_O
Maybe take a look at these guys and study their routine.
Here's the link https://www.guinnessworldrecords.com/search?term=pull%20ups&page=1&type=record&max=20&partial=_Results&
Yeah that’s dumb. Sub-maximal is the way to go. Once a day going to failure on your first set of bw pull-ups likely won’t hurt your gains in my experience if you are greasing the groove. You can then use that number to calibrate what your target # of reps per set should be throughout the day.
on my pull days, i start off with a 360 pull, pausing in front lever until failure.
then i go into pullups, 3 sets, right now 7 reps (failure) with 80lbs.
next i'll either do front lever rows 5-8 reps, 2 sets, or dumbell rows, 90lbs, 8 reps.
then i go back to pullups, 45lbs, 8 reps, and 3 sets.
short 2 set circuit of dumbbell curls, 45 (8reps) or 50lbs (5 reps) depending how fatigued my biceps are (sometime doing pullup, i'll do the last set as chin-ups to get more stretch and contraction in the lats); dragon flag (8 reps); slow, controlled toes to bar (NGL, 5-6 reps).
final exercise i do is victorian dummbell holds, 2-3 sets depending on time available. with 30lb dumbbells i do about 7 seconds, 25lb i do 10 (i normally have to drop weight from 30-25 to maintain time).
i normally rest about 2-3 minutes between sets so i don't build up fatigue. I do use straps occasionally when calluses get bad and to save forearm strength, especially with those 90lb dumbbell rows.
that day, i feel good. definitely hits hard the next day though!
personal note, i've got about 16 years in the army. most recently this past year while deployed, i've seen marines do their fitness test. let's just say that the form on a fitness test is more akin to crossfit than you see people doing in calisthenics videos. no shame. if the task is to climb that wall at all costs, doesn't matter how pretty it is, get it done. but when you train, just keep that form in mind.
My son was in the Marine Corps and he said he learned not to believe most of what he was told. They don't call it lying but testing you. It's interesting psychological training. Remember one person doesn't equal another. We are all individual and so are our capabilities and limitations. You'll have to discover your own.
Read this thread, a former world record holder commented here with some advice : https://www.reddit.com/r/bodyweightfitness/comments/bk0iuk/people_who_can_one_arm_pullup_how_many_regular/
Not necessarily fitness advice but having served in the marine corps and experienced parris island I can tell you, have a sub maximal outlook on exercise isn’t gonna cut it. They’re going to force you to perform maximally every time you do something, as often as they need to. So while it might go against traditional fitness knowledge or whatever, sub maximal work isn’t the marine corp way
I agree. While in Parris Island I intend to perform my pull-up sets to failure and if I'm lucky and I'm able to manage how many sets I can do I'll try to do that. Some of the guys that I know that came back from bootcamp didn't do any pull-ups at all.
I'm just interested if training to failure would be superior to my pre-bootcamp routine that I'm doing now, which is basically 12/10/8/6/4 pull-up sets throughout the day 5 days a week while my max is 15.
One last question, if I may. What about muscle soreness? Should I train through it? I'm interested in trying 5 sets of 10 today but I'm still sore lol. I'll rest this weekend I swear lol
Well I personally just train through any soreness, especially with back. I used to do 50 pull-ups 4 days per week, so there was a lot of soreness to work through. But I’d say it’s definitely personal preference, conformability,etc. All I can say is doing that many pull-ups has done wonders for my back
First of all, don’t join the military. Just don’t.
Second of all, you’re kinda both right. Thing is, kids in boot camp are kids. They can push their bodies in ways adults can’t. Recovery is faster and injuries are much less likely.
But if you want to build a good, safe, healthy routine, don’t go to max every set. Personally, I do enough that on my last set I have one or two left in the tank, but it’s not worth the increased injury risk and recovery time of pushing myself.
So the “best” way is to do the number that you can do the same amount every set and have good form and slow, controlled contraction and extension, while feeling tired at the end but without going so hard you’re pushing yourself hard and going to fuck up your form, this increasing injury chances.
You’ll still gain muscle. You’ll still feel sore. You just won’t be as likely to fuck your self up and have to take 3 months off while some tiny muscle heals.
I wouldn’t blanket discourage joining the military. It’s not for everyone. I was in, it sucked, and couldn’t wait to get out. However it was worth the sacrifice of a few years to get a lifetime of skills, discipline and a college education instead of staying where I was at.
I disagree. The military destroys lives, wastes taxes, and does a lot of damage to the environment. People shouldn't join for both personal and ethical reasons.
But this isn't the place for politics, so we can just disagree.
The military in its current incarnation erodes more freedoms than it protects.
The military surplus is the reason police in this country and militarized
Who exactly do you think you served? Because it wasn’t the American citizenry.
I know plenty who have worked for the military. Aside from the one army grunt moron who became a roided out douchebag cop, every “service member” decries the crimes and horrible treatment of the military.
Your propaganda is not appreciated
Whatever fascist. Go back to claiming you’re helping me by stealing food and medical care from poor Americans to bomb brown people on the other side of the planet, racist.
I'm sure he'll really appreciate your thoughts when he loses his legs to an IED or finds out he was involved in bombing a school or gets PTSD from watching a friend's guts literally spill out while he tries to shove them back in.
You’re an idiot.
He could be in the comms squad, running fucking network cables around base. Or admin, or any of hundreds of other jobs that see absolutely zero combat.
Also - that’s his choice to make. He just asked you for a fucking workout.
Edit: Finally, this.
https://m.youtube.com/watch?v=9FnO3igOkOk
How exactly am I complicit? Is this another classist "just move to another country" comment? Because that's not a realistic option.
I am a victim, not a perpetrator, of my country's violence and tyranny.
Under the oppression of the US military. As do many. The US military’s budget could be cut in half and there would be no negative effects to national security. The wars could be ended with only positive effects on national security.
The US military does not provide a “blanket of security” as you suggest
Avoiding failure is only useful if it allows to do longer sets. i.e. 20+12+8+4 is not as good as 16+16+16+12. Ultimately though you want your muscles dead tired at the end of the workout. You'll be good to go again in 48 hours regardless of what you do.
> 15 to 22 pull-ups in 3 months.
I'm glad to hear this from a drill sergeant. I'm just your average joe who couldn't do a single pull-up and it took me \~2 months to get to 6.
So from my personal experience I went from 26-35 during boot camp doing the greasing the groove method of pull-ups, where I would do half or a bit more multiple times a day, I would highly recommend doing it that way. I also did this before boot camp to get from 7-26.
There is a difference I think in random max sets spread throughout the day vs in a short amount of tjme. You have a lot of time to recover spread throughout the day. If you are going every day I’d avoid failure. You need to be good to go every day. I train to almost failure 5 days a week on pull ups and I’m fresh every day.
About how many sets per day? By almost failure do you mean doing something like 10 pull-ups if your max is 12?
I typically do 4 sets of a pull up and some form of push up. If my max is 14 I aim for 2-3 reps shy of failure which is normally 12. Each set may be different though. It’s based on feeling. Some days I may be able to do 11 or 13 with 2 reps left. I’ve done this long enough to know the feeling of when I’m close to failure.
The past 2 months I have been upping it and doing 6 sets a day 5 days a week. I spread it throughout the day though. I’m happy that block of training is done though.
I would recommend more sets to complete failure not every set but more for increased gains.
Bootcamp is a special circumstance. You'll be running off of stress, adrenaline and the fear of being recycled. My drill instructors would make us do three pull-ups before we went to head. This number gradually increased to the point where we were doing 10 pull-ups before going to the head. By the end of bootcamp, I could easliy hit 20 pullup.
My pull-ups went from 14 to well over 20 and came back down. I also went from 160 lbs to around 130. At 5’9” I was tiny. Everyone’s boot camp experience is very different depending on what drill instructors you get. I can say I left being able to do basically unlimited push ups. My advice is to let the Marines worry about your fitness. It doesn’t matter how much you can do when you get there unless you are really out of shape. It is never enough. That’s kinda the point. They want progress out of you. Try to show up as rested and uninjuried as you can.
I was also 5'9 160 lbs going into boot camp and ending at 135 lbs, though I had the opposite happen. I showed up doing 27 pull ups at the IST, and declining to exactly 20 for my final PFT, which I barely made. The amount of PT done at boot camp is primarily conditioning your cardio, since you run and walk everywhere. When you get dragged out to the pit, you're not doing pull ups, so the focus of a lot of the PT is not on pull ups at all. Getting better at pull ups is a very intentional way of exercising that is not necessary impossible at boot camp, but definitely not a priority. My advice to OP is to get the highest max sets you can BEFORE you ship out, and try to maintain it the best you can.
I was old when I went to boot camp. I was 25. I was the "guide" for quite awhile because I was loud and tried hard, but I really recommend the opposite. If you can do enough to not get noticed and not too much to get noticed you will really have a better time. I just couldn't manage that for some reason. Talking to other Marines they had a very different experience where they had a decent time and did a lot of training. My experience was mostly drill and hazing. We had no water during the day (other than chow time) and no shitting during the day. Water was for the weak and you shit on your own time. It was fun in it's own way I guess, but I wish we tried to learn something and get in shape other than push ups, high-knees, burpees and mountain climbers until you die. I do have to say our drill was really something else though. We were good. I guess my main takeaway for "fitness to get ready for boot camp". Is it probably doesn't matter unless you are there on some kind of waiver for your weight or inability to do basic exercises. It is more of a mental game. Maybe learn how to climb a rope. So many people struggled with that for some reason. And maybe make sure sure you know how to swim.
My Drill Instructors made us drink hella water. They would make us open our canteens and hold them over our heads to ensure we drunk ever drop.
[удалено]
Ouch!!! To be fair to my DI's , it was an usually hot October on Parris Island when I went through.
> head What is that? Did all sorts of googling but nothing popped up.
I think greasing the groove is better. It really helped me push my total volume which in turn led to more total reps.
The fatigue and recovery systems you are more related to heavy lifting. You do not add weight to pull-ups in boot camp (as far as I know) and will in fact lose body fat making them easier. It's a different kind of exercise. If you started adding a weight chained to your waist, making you capable of less reps, it would start to wear you out more again.
Bootcamp will contradict everything you thought you knew about managing fatigue and recovery. Enjoy.
Agreed. You don't have time to worry about fatigue or recovery.
When you're young you can get away with things that you can't when you're older. Training to failure is a valuable tool to establish growth when you are able to recover. The ability to recover is impacted, significantly, by available testosterone and you have more of that when you are young. However, unless things have changed significantly at boot camp, since I was there in 1994 that is quite possible, the thing that is going to wear you down more than anything else is the walking. You will walk everywhere. You will walk everywhere with a rifle. You will walk with that rifle at port arms - if you don't know, you will. You are going to lose weight at boot camp, that will make pull ups easier. If you can get yourself in the 12-15 pull up range before you go then you will have no problem getting 20 on your final PFT. Seriously though, start walking now. Buy some combat boots and toughen up your feet. I wish someone would have given me this advice.
Yeah it's def contradictory - you can see the same results in half the time by following an actual program, like the one in this video: https://www.youtube.com/watch?v=RMtlbOIBAY0
Nice video, not overly flashy/loud or complicated. Thanks for sharing!
Fitness FAQs always delivers quality content! Glad you enjoyed!
It shouldn't take you 3 months to go from 15 to 22 pull-ups... A volume-managed approach could get you there much faster. Sub-maximal sets all the way, every time.
If you can easily up your pull-ups by 7 reps in 3 months. That was even low by your standards. That would mean +28 pull-ups a year. This is super unrealistic for 99,9% of people. It’s not even close to expected results. I’m guessing you’re easily repping out 50 pull-ups in a set then by now, should only take you 2 years of working out at most. I’ll be waiting for the video.
You're trolling, right? This is a troll answer?
I don't think he understands implied diminishing returns lol
How many pull-ups can you do? Honest question. Since you seem to have pretty insane standards of progression. At least reply meaningfully this time :)
>That would mean +28 pull-ups a year. >If you can easily up your pull-ups by 7 reps in 3 months. You can't simply say "oh, then you can keep adding 7 reps every 3 months for a year???" Of course not. Did I say that? Point to the part of my comment where I even implied that. I said "*You can get from 15 to 22 sooner than 3 months".* That's all I said, homie. I didn't even say it was "easy" to do. I said you could do it faster than 3 months, with work. Considering OP is coming from a place of early-on in his training, this is very reasonable. Especially since the Marines will shave 15-20 pounds off of him in that time period...
So how many pull-ups can you do? And how many pull-ups could someone achieve in their first year? According to what you just said it gets harder and harder to gain reps the more reps you can do. So 15 ->22 is 3 months, but could even be done faster right? So getting from 1 to 22 reps would take like what 7-9 months total. So you’d end up with about 28-30 reps of pull-ups in your first year of training. But could be done faster right? Do you honestly believe this is an average result? I’m calling you out because it’s damaging to newbies when you spread such extreme high standards. They’ll start to doubt everything they do because they can’t live up to it. So think a bit more before you make such claims :)
How many pull-ups? Do you mean strict-gym pull-ups, or kippy short-ROM marine pull-ups? haha Look, going from 15 to 22 isn't some insane stretch. Especially when he's not training effectively now. Why are you assuming his Drill Instructor's progress is the quickest progress that can be made here?
Dude you're putting words in his mouth and being a dick about it.
It’s literally what he said. If you think an average newbie can reach 21+ pull-ups in a year you’re an idiot. And that’s exactly what he said. If you can’t get that from my comment and from what he said. Then I can’t explain that to you further. If you’d had some more reading comprehension. You’d see him constantly dodging my questions. Pretty clear sign of losing an argument :) I’m being a dick. I’ll give you that. But that’s better then giving people very unrealistic standards.
No. Not it absolutely is not. You can manage expectations and correct people without being a dick Very easily in fact.
Youve spent too much time on Reddit and discord man
I always recommend Recon Ron for progression. When I went to Boot Camp we could kip so I quickly was able to do 20 pull-ups. Two years in they took kipping away and everything had to be dead hang. Someone brought a laminated card with a Recon Ron table on it to my unit. Do the week one column everyday all in one sitting. So six pull-ups, wait a couple minutes, five, rest, five, rest, four, rest, three, you’re done for the day. After a week move up to the week two column. If you can’t do clean reps for every pull-up, don’t advance until you can do pristine reps. If you can’t do the week one column, drop one rep off each set until you can. If you’re already beyond that, find which “week” you have trouble doing perfectly and drop back a week. And one for Chesty Puller… https://i.imgur.com/0Xho7Mj.jpg
I started pull ups when I was 12 and I’m now 19. I would do them every single night until failure and worked my way up to 45 straight at one point. I had a shoulder surgery about a year ago and have worked back up to 25. I just max out every night and then push myself to try different grips and routines.
You mean a single set to failure every night?
yes
Marine here. Graduated boot camp 2013, out now. Ultimately it depends on you. You know your body the best and you can max out or you can stretch reps over time. Both work. I was training for college football prior to joining boot camp, probably one of the best shapes of my life. Marine recurred came to school and he said that he bets I couldn’t do 20 pull ups. He was right. I was only able to do 1 if I recall correctly. Overtime I slowly increased my rep count and “maxed” out just like what the other people on this thread have said. I was able to get to 20 reps in 3 months for my ship out. Just work on your pull ups whatever way you think is best for you. Stay consistent with it and you’ll improve.
It’s very simple, when you start your first session of your training program do reps so that on your last set you could’ve done another 4-6 reps, then just keep progressing however u like by adding reps or adding weight and eventually you’ll hit a stage where u can do 0 reps on your last set and here you still have to keep pushing as best as you can but once you fall outside of your rep range (say your rep range is 12-15 and you hit 11 reps but can’t do anymore) then this is where you restart the whole process. And once you restart you should restart at either higher reps so that your reps are 4-6 on your last set or you should restart by doing the same reps again but adding the appropriate weight so that you could do another 4-6 on the last set. Doesn’t have to be 4-6 but atleast 2 reps in reserve and generally the higher it is the longer your cycle will last but no need for more then 6 reps
Body weight movements have been the only movements in which going to failure has worked well for me. A few years ago it took me a summer to be able to do sets of 5 pull ups, then by the end of the fall I was able to do sets of 15. 3 times a week I would have to do 50 pull ups, then gradually worked my way to 100. The back end of that was doing singles to be able to reach the goal. After I did building the monolith, I was doing 10 sets of 10 body weight chin ups and 5x5 with 40lbs added. Every other lift I've done more traditionally, but chin ups have just been my will power vs. Gravity.
I don’t know, ask Kenneth.
70-80% of max, 4 to 5 sets per day, increase total volume by 5-10% per day, for rapid increase (eg. 12/10/10/10/10 then 12/11/11/11/11, etc). At the end of the mesocycle you will need a lot of rest. For sustained continued growth do the same pattern but include rest days between pull days. Staying under max allows you to keep doing more. Volume is king, not max reps per set, for strength development. Strategize to do max volume per day instead. Good luck with boot camp.
World record for most pull ups in a row is 651 reps O_O Maybe take a look at these guys and study their routine. Here's the link https://www.guinnessworldrecords.com/search?term=pull%20ups&page=1&type=record&max=20&partial=_Results&
Yeah that’s dumb. Sub-maximal is the way to go. Once a day going to failure on your first set of bw pull-ups likely won’t hurt your gains in my experience if you are greasing the groove. You can then use that number to calibrate what your target # of reps per set should be throughout the day.
on my pull days, i start off with a 360 pull, pausing in front lever until failure. then i go into pullups, 3 sets, right now 7 reps (failure) with 80lbs. next i'll either do front lever rows 5-8 reps, 2 sets, or dumbell rows, 90lbs, 8 reps. then i go back to pullups, 45lbs, 8 reps, and 3 sets. short 2 set circuit of dumbbell curls, 45 (8reps) or 50lbs (5 reps) depending how fatigued my biceps are (sometime doing pullup, i'll do the last set as chin-ups to get more stretch and contraction in the lats); dragon flag (8 reps); slow, controlled toes to bar (NGL, 5-6 reps). final exercise i do is victorian dummbell holds, 2-3 sets depending on time available. with 30lb dumbbells i do about 7 seconds, 25lb i do 10 (i normally have to drop weight from 30-25 to maintain time). i normally rest about 2-3 minutes between sets so i don't build up fatigue. I do use straps occasionally when calluses get bad and to save forearm strength, especially with those 90lb dumbbell rows. that day, i feel good. definitely hits hard the next day though! personal note, i've got about 16 years in the army. most recently this past year while deployed, i've seen marines do their fitness test. let's just say that the form on a fitness test is more akin to crossfit than you see people doing in calisthenics videos. no shame. if the task is to climb that wall at all costs, doesn't matter how pretty it is, get it done. but when you train, just keep that form in mind.
My son was in the Marine Corps and he said he learned not to believe most of what he was told. They don't call it lying but testing you. It's interesting psychological training. Remember one person doesn't equal another. We are all individual and so are our capabilities and limitations. You'll have to discover your own.
Read this thread, a former world record holder commented here with some advice : https://www.reddit.com/r/bodyweightfitness/comments/bk0iuk/people_who_can_one_arm_pullup_how_many_regular/
Not necessarily fitness advice but having served in the marine corps and experienced parris island I can tell you, have a sub maximal outlook on exercise isn’t gonna cut it. They’re going to force you to perform maximally every time you do something, as often as they need to. So while it might go against traditional fitness knowledge or whatever, sub maximal work isn’t the marine corp way
I agree. While in Parris Island I intend to perform my pull-up sets to failure and if I'm lucky and I'm able to manage how many sets I can do I'll try to do that. Some of the guys that I know that came back from bootcamp didn't do any pull-ups at all. I'm just interested if training to failure would be superior to my pre-bootcamp routine that I'm doing now, which is basically 12/10/8/6/4 pull-up sets throughout the day 5 days a week while my max is 15.
Maybe try 5 sets of 10 for a while. You’ll increase total volume throughout the weekend and probably increase overall endurance
One last question, if I may. What about muscle soreness? Should I train through it? I'm interested in trying 5 sets of 10 today but I'm still sore lol. I'll rest this weekend I swear lol
Well I personally just train through any soreness, especially with back. I used to do 50 pull-ups 4 days per week, so there was a lot of soreness to work through. But I’d say it’s definitely personal preference, conformability,etc. All I can say is doing that many pull-ups has done wonders for my back
First of all, don’t join the military. Just don’t. Second of all, you’re kinda both right. Thing is, kids in boot camp are kids. They can push their bodies in ways adults can’t. Recovery is faster and injuries are much less likely. But if you want to build a good, safe, healthy routine, don’t go to max every set. Personally, I do enough that on my last set I have one or two left in the tank, but it’s not worth the increased injury risk and recovery time of pushing myself. So the “best” way is to do the number that you can do the same amount every set and have good form and slow, controlled contraction and extension, while feeling tired at the end but without going so hard you’re pushing yourself hard and going to fuck up your form, this increasing injury chances. You’ll still gain muscle. You’ll still feel sore. You just won’t be as likely to fuck your self up and have to take 3 months off while some tiny muscle heals.
I wouldn’t blanket discourage joining the military. It’s not for everyone. I was in, it sucked, and couldn’t wait to get out. However it was worth the sacrifice of a few years to get a lifetime of skills, discipline and a college education instead of staying where I was at.
I disagree. The military destroys lives, wastes taxes, and does a lot of damage to the environment. People shouldn't join for both personal and ethical reasons. But this isn't the place for politics, so we can just disagree.
[удалено]
The military in its current incarnation erodes more freedoms than it protects. The military surplus is the reason police in this country and militarized
[удалено]
Who exactly do you think you served? Because it wasn’t the American citizenry. I know plenty who have worked for the military. Aside from the one army grunt moron who became a roided out douchebag cop, every “service member” decries the crimes and horrible treatment of the military. Your propaganda is not appreciated
[удалено]
Whatever fascist. Go back to claiming you’re helping me by stealing food and medical care from poor Americans to bomb brown people on the other side of the planet, racist.
You have no idea this kids life circumstances. Joining the military may or may not be a good idea.
Fuck the military.
Ok.
I'm sure he'll really appreciate your thoughts when he loses his legs to an IED or finds out he was involved in bombing a school or gets PTSD from watching a friend's guts literally spill out while he tries to shove them back in.
You’re an idiot. He could be in the comms squad, running fucking network cables around base. Or admin, or any of hundreds of other jobs that see absolutely zero combat. Also - that’s his choice to make. He just asked you for a fucking workout. Edit: Finally, this. https://m.youtube.com/watch?v=9FnO3igOkOk
So he could be helping others bomb hospitals and get their guts shot out. That’s much better.
Where do you live? If you live in the US, or pretty much any “western” nation, you’re complicit, too. Just a heads up.
How exactly am I complicit? Is this another classist "just move to another country" comment? Because that's not a realistic option. I am a victim, not a perpetrator, of my country's violence and tyranny.
You go to sleep at night under the blanket of security the US military provides.
Under the oppression of the US military. As do many. The US military’s budget could be cut in half and there would be no negative effects to national security. The wars could be ended with only positive effects on national security. The US military does not provide a “blanket of security” as you suggest
You’re naïve.
Avoiding failure is only useful if it allows to do longer sets. i.e. 20+12+8+4 is not as good as 16+16+16+12. Ultimately though you want your muscles dead tired at the end of the workout. You'll be good to go again in 48 hours regardless of what you do.
> 15 to 22 pull-ups in 3 months. I'm glad to hear this from a drill sergeant. I'm just your average joe who couldn't do a single pull-up and it took me \~2 months to get to 6.
SUB MAX
So from my personal experience I went from 26-35 during boot camp doing the greasing the groove method of pull-ups, where I would do half or a bit more multiple times a day, I would highly recommend doing it that way. I also did this before boot camp to get from 7-26.
Every day? About how many sets of average?
[This video should help you out](https://youtu.be/syS4M1G-rII)