This training program was specifically designed to improve performance in the overhand pull-up (palms facing away). The overhand method is the preferred method, but for nowdo what you need to in order to complete the most repetitions for your PFT. Mix up your training between underhand and overhand until you can do twenty both ways. The program depends upon quality exercises – number of repetitions are secondary. Whenyou are doing these exercises, you should concentrate on perfect execution of eachrepetition. The only person you can fool with less than your best is yourself.
Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself with numbers. You will find that you increase the numbers in the last two sets before yousee much improvement in the first three. Make sure that each set is a maximum effort set.
Pyramid day. Start the pyramid with one repetition, the next set has two, and the next sethas three. Continue in this fashion until you miss a set (e.g. your last set was four thenfive, your next set should be six but you only do four repetitions. You missed the set) Doone more set at maximum effort. Rest 10 seconds for each repetition in the previous set.
Do three training sets (training sets are defined later) with a normal grip (palms away or toward you, hands slightly wider than shoulder width). Rest 60 seconds between each set.Slide your hands together and palms toward you so your little fingers are 0-4 inches apartand complete three more training sets resting 60 seconds between each set. Finally dothree training sets with a wide overhand grip (palms facing away) resting 60 seconds between each set.
Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set. You do training sets until you fail to do a perfect training set. This daycan wind up being the longest training day as you continue with the program because youwill find it easy to do lots of training sets. If you can do more than nine training sets,increase by one repetition next week.
Repeat the day that you found to be the hardest in the previous four days. This maychange from week to week. You can also try to doing weighted pull-ups or a pull-upassist machine for this day.