Here are several stages of a pull-up fitness plan.
The trainer who can’t do it alone:
The first stage: 1-2 weeks. Do 50 pull-ups with opposite or reverse grips, no limit to the number of sets; 4 sets of 12 barbell rows; train once a week. Use the handgrip 2,000 times on each hand every day.
The second stage: 3-6 weeks. Do 50 pull-ups with an overhand grip and a narrow grip, no limit to the number of sets; 4 sets of 12 barbell rows; train once a week. Use the grip strength machine 2,000 times on each hand every day. Usually you can start one in the 4th to 5th week.
The third stage: 7-8 weeks. Use normal posture to do 50 pull-ups, no limit on the number of sets; 4 sets of 12 barbell rows; train once a week. Use the grip strength machine 2,000 times on each hand every day. Generally, after eight weeks of training, the ability to perform three standard postures can be achieved.
Heavier lifters who can’t do any of them:
The first stage: Same as above. + Barbell deadlifts, 4 sets of 12.
Second stage: Same as above. + Barbell deadlifts, 4 sets of 12.
The third stage: Same as above. + Barbell deadlifts, 4 sets of 12. Generally, trainers can gain 2-4 abilities after eight weeks.
You can only be a trainer of less than 5 people:
The first stage: 1-2 weeks. Use normal posture to complete 50 reps, no limit on the number of sets, and you can use your strength when you finally reach failure; 4 sets of 12 dumbbell single-arm rows; train once a week. Use the grip strength machine 1,000 times on each hand every day.
The second stage: 3-6 weeks. Same as above + 3 sets of 10 barbell deadlifts.
The third stage: 7-8 weeks. Use normal posture to complete 50 reps, no limit on the number of sets, try not to use force; do 3 sets of 10 Roman chair push-ups; train once a week. Use the handgrip 1,000 times on both hands every day. Generally, trainers can obtain 7-8 abilities
The first stage: 1-2 weeks. Use normal posture to complete 50 reps, no limit on the number of sets, and finally use strength; 3 sets of 10 dumbbell single-arm rows; 3 sets of 10 barbell deadlifts; 2,000 grips per day on the left and right hands.
The second stage: 3-6 weeks. Same as the first stage (grip strength changed to 3000 times a day)
The third stage: 7-8 weeks. 3 sets of 10 deadlifts; 3 sets of 10 barbell rows; 30 pull-ups in standard positions, no limit on the number of sets; 2,000 grips per day on the left and right hands. Generally, trainees can gain 7-8 abilities after eight weeks.
Can only be a trainer of 6-10:
The first stage: 1-2 weeks. Use normal posture to complete 50 reps, no limit on the number of sets, do not use force; 4 sets of 12 Roman chair push-ups; 4 sets of 12 barbell rows; 4 sets of 12 high pulley pull-downs.
The second stage: 3-6 weeks. Same as the first stage + gripper, 1000 times on each hand every day.
The third stage: 7-8 weeks. Same as the first stage + grip strength machine, 2000 times each day for left and right hands. The average trainer can obtain about 12 abilities.
Heavy weight trainers who can only do 6-10 reps:
The first stage: 1-2 weeks. Barbell deadlifts for 3 sets of 10 reps; barbell rows for 3 sets of 10 reps; single-arm dumbbell rows for 3 sets of 10 reps; high pulley pulldowns for 3 sets of 10 reps; Roman chair push-ups for 3 sets of 10 reps.
The second stage: 3-6 weeks. There is no limit to the number of sets of 50 pull-ups. Do not use force. 4 sets of 12 barbell deadlifts; 4 sets of 12 barbell rows; 4 sets of 12 high pulley pulldowns; 1,000 grips per day for the left and right hands.
The third stage: 7-8 weeks. 3 sets of 10 barbell deadlifts; 30 pull-ups with no limit to the number of sets; 3 sets of 10 high pulley pulldowns; 3 sets of 10 barbell rows. Generally, trainers can obtain around 13-15 abilities.
Able to complete more than 10 exercises (all weights):
The first stage: 1-2 weeks. 50 pull-ups without sets, don’t use force; 5 sets of barbell deadlifts with 5 reps; 5 sets of barbell rows with 5 reps; 4 sets of 12 reps with opposite-hand grip pulldowns; 4 sets of 12 reps with high pulleys;
The second stage: 3-6 weeks. Do 50 pull-ups without sets and do not use force; do 5 sets of 5 barbell deadlifts; 4 sets of 12 barbell rows; 4 sets of 12 high pulley pulldowns; 2,000 grips per day.
The third stage: 7-8 weeks. 50 pull-ups without groupingCount, don't use force; barbell rowing, 4 groups of 12; barbell front squat, 10 groups, 3; high pulley pulldown, 4 groups of 12; general trainers can improve the ability of at least 2.