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Pull Up to your 'ABS' in 30 days
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Pulling up high seems like a universal goal for calisthenic athletes around. It's no surprise though, it's an impressive feat, and I know exactly how you can get there (in a simplified form of course).
Let's first talk about what may hinder your progress when it comes to this goal. Your "weight." Your weight will have an impact on how fast you'll be able to progress and also how difficult the exercise will be. However, this should not be an underlying excuse for why you can't pull to your abs.
There are real-life examples of people like Lazar Novovic who can easily pull to their waist and below when weighing in over 90kg. And if you weigh more, put in the work and you'll be surprised how easy it actually will be.
Now that's out of the way, let's talk about the plan:
For the next 5-6 weeks you'll be doing two pull workouts a week. One workout will be focused on increasing your weighted pull-up strength, and the other on your bodyweight explosive strength.
The workouts are as follows:
Weighted Strength Workout:
Weighted Pull-ups
Weighted Chin-ups
Weighted Australian Wide Pull-ups
Weighted Australian Chin-ups
Rest: 2-3 minutes after each set
Rep range: 3-5 for the pull-ups and chin-ups. 10-15 for the Australians.
How much weight? Heavy enough to challenge you.
Explosive Bodyweight Workout:
High Pull-ups
Strict Explosive High Pull-ups
High Chin-ups
Strict Explosive High Chin-ups
Explosive Australian Pull-ups
Rest: 60-90 seconds in between exercises. 2-3 minutes after a cycle.
Rep range: 6-8 for the pull-ups and chin-ups. 20+ for the Australians.
Cycles: 3-4
With the weighted workout, you want to focus on either increasing the amount of weight you can pull for the same reps or increase the number of reps you can do with the same weight. Always be mindful of your progress.
For the explosive bodyweight workout, focus on pulling down lower than the previous week or increasing the number of reps you can pull at the same height.
Make sure to keep your reps clean, don't cheat or use your neck and you'll be well on your way to pulling down to your abs.
These workouts are very simple and repetitive. But remember, when working out, repetition reaps all benefits. Doing the same thing over and over again while increasing your strength is key. With something like this type of goal, variety is not necessary for growth. Variety in this sense would only be used to combat boredom.
If from day one your goal was to do 10 pull-ups. You'd notice that you'd feel very weak just from doing 5 reps. But as you keep doing it.... it gets easy. Like I always say, "Make what is hard, easy. And then make what is easy, hard again." Live by it. That's the cycle of training.
I also want you guys to know that I never had a plan like this or a goal for that matter to pull to my abs. It came as a result of consistency in my training. All I wanted to do was make the pull-up look as effortless as possible, minimize fatigue, and do it with ease. After each pull-up week by week, it became easy. Simple.
But since you guys have a plan and a guide to get there, not only will you get there faster but will be able to pull down ever lower than the waist.
That's all there is to it guys. Stay consistent with the plan and "ab pulling" will be just like a normal push-up to you.
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Our Socials:
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Music Used:
Pulling up high seems like a universal goal for calisthenic athletes around. It's no surprise though, it's an impressive feat, and I know exactly how you can get there (in a simplified form of course).
Let's first talk about what may hinder your progress when it comes to this goal. Your "weight." Your weight will have an impact on how fast you'll be able to progress and also how difficult the exercise will be. However, this should not be an underlying excuse for why you can't pull to your abs.
There are real-life examples of people like Lazar Novovic who can easily pull to their waist and below when weighing in over 90kg. And if you weigh more, put in the work and you'll be surprised how easy it actually will be.
Now that's out of the way, let's talk about the plan:
For the next 5-6 weeks you'll be doing two pull workouts a week. One workout will be focused on increasing your weighted pull-up strength, and the other on your bodyweight explosive strength.
The workouts are as follows:
Weighted Strength Workout:
Weighted Pull-ups
Weighted Chin-ups
Weighted Australian Wide Pull-ups
Weighted Australian Chin-ups
Rest: 2-3 minutes after each set
Rep range: 3-5 for the pull-ups and chin-ups. 10-15 for the Australians.
How much weight? Heavy enough to challenge you.
Explosive Bodyweight Workout:
High Pull-ups
Strict Explosive High Pull-ups
High Chin-ups
Strict Explosive High Chin-ups
Explosive Australian Pull-ups
Rest: 60-90 seconds in between exercises. 2-3 minutes after a cycle.
Rep range: 6-8 for the pull-ups and chin-ups. 20+ for the Australians.
Cycles: 3-4
With the weighted workout, you want to focus on either increasing the amount of weight you can pull for the same reps or increase the number of reps you can do with the same weight. Always be mindful of your progress.
For the explosive bodyweight workout, focus on pulling down lower than the previous week or increasing the number of reps you can pull at the same height.
Make sure to keep your reps clean, don't cheat or use your neck and you'll be well on your way to pulling down to your abs.
These workouts are very simple and repetitive. But remember, when working out, repetition reaps all benefits. Doing the same thing over and over again while increasing your strength is key. With something like this type of goal, variety is not necessary for growth. Variety in this sense would only be used to combat boredom.
If from day one your goal was to do 10 pull-ups. You'd notice that you'd feel very weak just from doing 5 reps. But as you keep doing it.... it gets easy. Like I always say, "Make what is hard, easy. And then make what is easy, hard again." Live by it. That's the cycle of training.
I also want you guys to know that I never had a plan like this or a goal for that matter to pull to my abs. It came as a result of consistency in my training. All I wanted to do was make the pull-up look as effortless as possible, minimize fatigue, and do it with ease. After each pull-up week by week, it became easy. Simple.
But since you guys have a plan and a guide to get there, not only will you get there faster but will be able to pull down ever lower than the waist.
That's all there is to it guys. Stay consistent with the plan and "ab pulling" will be just like a normal push-up to you.
-----
Our Socials:
-----
Music Used:
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