r: A aay Oh elie Tee ea iaBAREARIC RITES: PHLLUPS SOME SPINELESS MMIVIMUALS MIGHT RAISE AN EYEBROW In JUAGEPIENT OR DISDAIN TO SEE THAT THE PULL- UP IS PROGRAMMED AS A FOUNDATIONAL LIFT In THE BARBARIC RITES MAIN TEPIPLATE. THESE PEOPLE GAN PROBABLY NOT EVEN DEADLIFT A MOUNTAIN, OR BENCHPRESS A PLANET, SO LIHO CARES WHAT THEM THINK? ‘THE TRUE ANABOLIC BARBARIAN, THE KNUCKLEDRAGGER, THE ENLIGHTENED, JACKED-UP PRIPOUTIVE HMOWS THAT A PULL-UP, GIHETHER WEIGHTED OR MMWEIGHTED, IS A POTENT RITMAL OF BLOOD AND MUSCLE, AND SHOULD BE MASTERED BY ALL OF THE biAR-LIKE ‘SAVAGES OF EARBARIE RITES. IN THIS SMALL PIECE, WE WiLL COVER Thi0 THINGS: ONE, BEING ABLE TO PERFORM A PROPER PULL-UP, BIHETHER FOR THOSE WIHO CANNOT YET DO ONE UNASSISTED, OR FOR THOSE bIHO PERFORM THEPT biITH A SHITTY, FLAILING FORM NOT WORTHY OF THE BERSERKER RANKS. Th0, HObI TO GO FROM! DOIG ONE OF A FEW TO DOING MANY. AS ASME NOTE, PANY FEMALES DON'T PUSH THIS PIOVEPIENT HARD IN THEIR TRAINING BECAUSE, SIMPLY PUT, THEY FUCKING SUCK AT THEPI TO BEGIN bIITH, AND THEN NEVER TRAM THEM BECAUSE IT'S DIFFICULT. THIS KIND OF HERESY NEEDS TO RE ABOLISHED. IF NOU ARE FEPIALE, OR A WEAK PIALE [WE DON'T PULL PUNCHES- IF OU ARE A PLAN AND MNABLE 10 D0 A PULL-UP, 4OU ARE GIEAK AS FUCK. HATE THAT, AND FIM IT] ‘THE FIRST PART OF THIS WILL HELP YOU IMMENSELY. MOM ARE NObI ON YOUR GAM TO BEING ABLE TO DO AN UNASSISTED PULL-UP. THANK ME ONEE YOU'RE RIPPING OUT SETS OF 8-10.FROM 0 To! bIOMEN HAVE, ON AVERAGE, 40% LESS UPPER EODY MASS THAN MEN, WHICH IS THE EAD NEDIS FOR 4OU LADIES O1T THERE. HOWEVER, AT GENERALLY LOWER BODY WEIGHTS AND DIITH GENERALLY SHORTER ARPIS, YOU'RE BACK IN THE RUMMINGS, SO LISTEN UP, PUT THIS ‘SHIT INTO PRACTICE, AND START DOMNG PULL-UPS. ONE OF THE PLAIN ISSUES LITH THOSE UNABLE TO DO A PULL-UP IS THE VERY START OF THE MOVEMENT- KIEAK BEGINNINGS LEAN TO WEAK ENDINGS, AND USUALLY THIS IS KIHERE THINGS EREAK DOWN FIRST. THE MUSCULATURE RESPONSIELE FOR THE INTIAL PULL STARTS WITH THE ARPAS, WHICH PIEANS STRENGTHENING THE ARPT AND ELEObI AREA OF THE IS GOING TO BE ERITICAL. MORE GOOD NEbIS, THIS MEANS CURLS! IN THE BIZARRE CURRENT ERA OF FITHESS, EOOMEWLDING SEEMS TO BE FROWNED MPOn BY THE RANK AND FILE OF BORING FLAT BRIM HAT WEARING CROSSFITTER TURNED FOLIERLIFTER TYPE, bIHICH IS A SIGN OF HOW WEAK AN BROKEN THINGS ARE RIGHT NObd BODMEUILDING IS AWESOME, AND HYPERTROPHY AND SENSIBLE ASSISTANCE WORK AETUALLY [GASP] CAN HELP A LOT OF THE MAIN LIFTS OUT DIHILE AT THE SAME TIME MAKING YOU LOOK EVEN BETTER FLEXING NEXT TO 4OUR TRANS AM. ESPECIALLY IMPORTANT FOR THE LADIES IS TO INCREASE YOUR DIRELT ARM LIORK, BUT NEEDS TO BE NONE BY ALL WIHKO ARE STRUGGLING HERE- IF 4OWRE RUNNING THE RAREARIC RITES TEMPLATE, 40M WILL SIPIPLY SUE OUT THE “BARBELL EMRL" PRESCRIBED On PRESS DAMS FOR THE FOLLOWING ARM LIORKOUT, ASSUMING YOU HAVE ACLESS TO THESE TOOLS. ‘THE PARENTHESES EXERCISES ARE PROVIDED FOR THOSE RUNMING BARBELL ONLY:PREAEHER CURL: Sxs-12 [THIS CAN BE DONE biITH A BARBELL, IF YOU DON'T HAVE A PREACHER CURL ATTACHPIENT, STAND BEHIND YOUR INCLINED BENCH AND PERFORM THEPL STANDING) STANDING STRAIGHT BARBELL EMRL: sxs-12 HAPIMIER EMRL: Run THE RACK [AT LEAST 4X AMRAP] “RUNNING THE RACK’ IS WHERE MOU BEGIN BY SELECTING A DUPIBBELL FROM THE RACK THAT IS HEAVY ENOUGH THAT OU EAN ONLY FERFORP4 8-10 REPS WITH IT. DO IT TO FAILURE, THEN SELECT THE NEXT WEIGHT OLIN, AND REPEAT UNTIL MOWRE USING THOSE CUTE LITTLE AEROBICS DUMBBELLS AND THEM FEEL LIKE FUCKING CINDER BLOCKS. IF SOM DON'T HAVE ACCESS TO DMMEELLS, REPLACE THIS bIITH SETS OF SPIDER CURL OR DRAG CURLS TO FAILURE. ‘SECONDARY ISSUES ARE THE INABILITY TO FOUSH THE PULL-UP, bIHICH COMES FROM A EOMEO OF WEAK TRAPS, RHOPIBOIS AND LATS. IT ALSO STEMS FROPI MORONS TRYING TO FINISH THE PIOVEPIENT BY PULLING biITH NOTHING BUT THEIR ARPIS THE WHOLE TIME MOU HAVE TO START THE MOVEMENT WITH THE ARMS, BUT BY THE END, ALMOST ALL OF THE MOVE IS TRANSFERRED INTO THE VARIOUS MUSCLES OF THE BACK THAT IE JUST MENTIONED. MOU LIANT TO PULL 4OUR ELBOWS BACK AS FAR AS MOU CAN- PRETEND YOUR HANDS ARE AUST HOOKS AND MORE SQUEEZING YOUR ELRODIS TOGETHER BY ACTIVATING THE BACK MUSCLES ONCE YOU'RE TRYING TO FINISH THE PULLUP. ASSUMING YOURE RUMMING BR, ON BENCH DAY, DO SOUR DIPS, THEN SUE THIS IN FOR THE SECONDARY [IF 4OWURE NOT RUNNING EAREARIC RITES, I'LL FORGIVE YOM, BUT YOULL HAVE TO FIGURE OWT bIHICH DAYS THESE MIN bIORKOUTS MAKE SENSE :] FACE PULL: sxi2 [THIS CAN BE DONE WITH A BAND AROUND YOUR PULL-UP RIG, OR A CABLE PIACHINE, OR A PULLES SETUP] REAR FLIES/BENT OVER LATERALS: Siz [ANOTHER DUMBBELL MOVEMENT, BUT IF MOM HAVE ONLY A BARBELL RIG, 10 PROBLEM, JUST DO THESE ITH WEIGHT PLATES- GO LIGHT, LOOK UF THE MOVEPIENT AND ISOLATE THE CORRECT MUSCLES] ONE OF THE FINAL POISCULATURE ISSUES biITH THE PULL-UP IS A bIERK CORE, AND THE INABILITY TO REPIAI MM A HOLLODI” POSITION. PEOPLE START FLAILING AROWND LIKE A FISH OUT OF WATER DIHEN THE PULL-UP GETS DIFFICULT, BUT THIS DOESN'T HELP In THE LONG RUN, AND YOU LOOK UME AS FUCK.ASTABLE CORE IS CRUCIAL TO A SOLID PULLUP, AND FOR EVERYTHING ELSE, TOO, SO STOP NEGLECTING IT, AND START DOING THIS, THREE TIMES A WEEK, ON ANY TRAIUNG NAY YOU LIKE: PLANK: a SETS OF AS LONG AS POSSIBLE HOLLOW ROCK: so [G0 TO THE WOLF BRIGADE YOUTUBE TO SEE bIHAT THIS SHOULD LOOK LIKE] HANGING LEG RAISE: suiz NOMI THAT MOWU'RE DOING THESE MIM LIORKOUTS TO START BRINGING UP THE LEAK POINTS, MOLL ALSO BE SWITCHING OUT THE DEDICATED PULL-UP HAYS ON EAREARIE: RITES TO SPECIFICALLY TRAINING TO GET TO HOUR FIRST PULLUP. INSTEAD OF PERFORMING THE “PULLUP: LIGHT OR HEAVY" MAYS, MOU'LL 00 THIS INSTEAD: EAR HANG: s SETS OF 20 SECONDS. TAKE VERY BRIEF REST I BETWEEN SETS. EACH WEEK, ‘4OU GILL LOOK TO HANG FOR S MORE SECONDS, AT LEAST. IN OTHER WORDS, THE FIRST SET, 4OU'LL HANG FOR 2S, THEN 4 AT 20. THE WEEK AFTER, YOU'LL BE UP TO 2 SETS AT 2S AND SO ON. NO THIS MNTIL YOU'RE DOING S SETS OF 30 SECONDS EACH. BAND PULL-UPS: sinc AN ASSISTANCE BAND OF WEAKEST STRENGTH POSSIBLE EACH SET [IN OTHER LORDS, YOU LIANT IT TO EE AS HARD AS POSSIBLE FOR 4OU TO COPIPLETE, DIHILE STILL MAINTAINING FORMI, YOU WILL PERFORM S SETS OF 10-I2 REPS, OR AS MANY AS: POSSIBLE. REMEMEER, IF YOU'RE MALE, ¥Ol NEEM TO BUST MOUR ASS TO GET THE RESPECT OF MOUR PEERS. IF 4OW'RE FEPIALE, ANN HAVE 40% LESS MASS AN LESS POLIER, YOU NEED 10 WIORK THAT PIUCH FMEING HARDER TO PIAKE THIS HAPPEN. PUT In THE REPS AND DON'T BITCH OUT. EACH BIEEK, TRY TO DECREASE THE ASSISTANCE USED OM AT LEAST ONE SET. I OTHER LADRDS, ON SET ONE, YOU'LL USE A LIGHTER, KIEAKER BAND, AND THEN USE A HEAVIER ONE On SET 2 AND SO ON. LIMIT NOUR REST TO A MINUTE BETWEEN SETS. MEGATIVES: Jump To THE TOP OF THE PULL-UP USING A STOOL OR WHATEVER, THEN HOLD AT THE TOP FOR 3 SECONDS, AND TRY TO COME NOLIN AS SLOWLY AS HOU POSSIBLY EAN On EACH REP. 100 THIS FOR 4 SETS OF 8-10 REPS. REST FOR A PUMITE OR SO In RETIMEEN EACH SET, AND REALLY PUT NOUR ASS INTO IT. AFTER Thi WEEKS OF PERFORMING THIS, YOU WILL BEGIN ATTEPIPTING ONE SINGLE, AMASSISTED PULL-UP OM EVERY TRAINING DAY. JUST ONE. MOU LHL CONTINUE THE Mint DIORKOUTS, AND THE PULL-UP EXERCISES, BUT EVERY DAMN DAY YOU GO TO THE GYM, MOU MILL TRY 10 GRIT OUT A SINGLE PULL-UP. IF IT QOESH'T HAPPEN, NO SWEAT. IF IT DOES, EONGRATULATIONS. 4OU'VE JUST DONE YOUR FIRST REAL PULL-UP.FROM ITO MNFMITY AFTER 4OU'VE DONE ONE, OF IF 40H CAN ALREADY DO A ERI EMT WANT TO BECOPIE A REAL BAR-EARIAN CAPABLE OF SPIASHING OUT SET AFTER SET OF THESE MOTHERFUEHERS, THE STRATEGY IS SIMPLE. 10 10 MORE PULL-UPS, 4OU MUST DO MORE PULL-MPS. CONTEMPLATE IN AWE THE SHEER MInD-EXPLODING BRILLIANCE OF WHAT I'VE JUST STATED. HIT SERIOUSLY, I ORNER TO DRASTICALLY IMEREASE THE AMOUNT OF PuULL-UPS OU CAN hd, YOU NEED TO DRASTICALLY INCREASE THE AMOUNT OF PULL-UPS NOU 0 IM A WEEK. ONE DAY ISN'T GOING TO EMT IT, SO IF YOU'RE TRYING TO MAKE SOME LEAPS AND BOUNDS, TRAIN LIKE THIS: S-"1 SETS OF PULL-UPS, 3-5 DAYS A LEEK. BEGINNERS SHOULD USE THE LODIER END OF THAT SPECTRUM, INHILE PORE ANVANCED PEOPLE CAN GO ON THE HIGH SIDE. IF POSSIBLE, | WILL SPREAD THESE SETS OUT THROUGH THE DAY, IN ORDER TO GET MY TOTAL VOLUME uP. MIHAT SHOULD A SET LOOK LIKE? I'VE HAD THE BEST SULCESS LITH SOMETHING LIKE THIS: SS STRAIGHT SETS AT AROUND 1/3 OR 1/4 OF PY PAH TOTAL. IF [CAN DO 20 REPS MAK, | ILL BO S SETS OF S-1. 1 PURAMIM SET MP TO 1/4 OF P14 PAK TOTAL. IF EAN DO 20 REPS MAX, THIS SET BULL BE 1/2/3/4/S/4/4/2/1 EACH SLASH INDICATES A BRIEF REST. 1 PULL-UP LADDER WHERE THE TOP RUNG IS 1/4 OF PY PIAK TOTAL. LE v2sas4SS | FOR SOMEONE WHO CAN NO ONLY 2 PULLUPS, THIS WOULD RE 4 SETS OF 3-4, FOLLOWED BY A PYRAMID OF 1/2/3/2/1, FOLLODIED BY A LADDER OF 1/2/3 I MIGHT SPLIT THESE SETS UP THROUGHOUT THE DAY, OR | MUGHT BANG THEM ALL OWT AT ONCE, THE IMPORTANT PART 1S TO GET IN A LOT OF REPS THROMGHOUT THE ENTIRE LEEK. IF NOUR NUMBERS ARE LObI, LIKE UNER 10, AND IN PULL-IP PROGRESSIONS, LIKE JUMPING PULL-UPS, ASSISTED PULL-UPS, OR NEGATIVE HOLS IN ORDER TO HIT YOUR TUPIBERS. ALDIAYS DO SETS OF AT LEAST 3, AND NEVER GO LOWER THAN 3 On NOUR PYRAMID TOP STEP, JUST ALJUST BY MORE OR LESS PROGRESSION MOVES, TRYING TO USE LESS AND LESS PROGRESSIONS AND MORE AND PIORE REAL PULL-MPS AS YOU Go. THE FUNCTIONALITY OF THIS IS ORVIOUS, RECAUSE IF NORMALLY 4OW'RE DOIG PULL-UPS ONCE OF TWICE A WEEK, NOld YOU'RE DOMNG THEPT 3-5 DAYS A WEEK, AMD KNOCKING OT QUITE A FEDI EACH DAY. 4OUR OVERALL VOLUME INCREASES GREATLY, AND 4OU SHOULD SEE A MAJOR MEREASE IN YOUR MAK, WHICH YOU SHOULDN'T EONSTANTLY TEST, RUT MMAYEE SHOOT FOR EACH MONTH. TRANG THIS bIAY ON THE PULL-UP biILL PIAKE YOU A MORE EXPLOSIVE ANN AGGRESSIVE INDIVIDUAL, CAPABLE OF UNNERGOING THE MENTAL ANGUISH OF HIGH REP SETS OF PULL-UPS. ONCE YOUR NUMBERS INCREASE TO THE LEVEL OF 8-10, TEST YOURSELF BY ADDING IMEIGHTED PULL-UPS I, KEEPING YOUR FORM STABLE AND CLEAN. RUN THE WEIGHT, THEN DROP IT AND HIT SEVERAL SETS UNWEIGHTED AFTERLIARD FOR MAXIMUM HYPERTROPHY, GRIP POWER, AND AGGRESSIVE PULLING ABILITY. LET ME KNOW! HOW! IT GOES.