Guest Workout: The 300 PFT Pullup Program

300 PFT is a fitness training program developed specifically to earn a perfect score on the Marine Corps physical fitness test in only 8 weeks. It was created by a Marine for Marines. Manny is also a certified fitness trainer through the International Fitness Professionals Association.

Muscle Trauma to Muscle Growth

Anytime you do any kind of intense resistance training you are causing trauma to your muscle fibers. After the muscles are injured, they will make an attempt to heal. During this healing process the injured muscles becomes bigger and stronger.

Rhabdomyolysis

As defined by WebMD, “Rhabdomyolysis is a serious syndrome due to a direct or indirect muscle injury. It results from a breakdown of muscle fibers.”

muscle fiber

Stop Picking Your Scab!

Going to the gym and maxing out every day will cause repeated trauma to your muscle fibers. If they are in a constant state of distress, then they will take much longer to heal. If we had x-ray vision we would be able to see this, but unfortunately we don’t. Instead try to imagine that you have a flesh wound, say from a scrape. The wound will eventually scab over and heal. However, if you had the bad habit of picking at it every day, it would look ugly, and it would take much longer to heal. A similar thing is happening to your muscle fibers when you hit the gym frequently.

More Work, More Growth?

I get a lot of emails from skeptics asking me how it’s even possible to get to 20 pull ups in such a short amount of time. I simply tell them that they need to rest more, and that’s the truth. Your muscles will not grow while you’re training at the gym. They grow when you’re healing, when you’re resting, and when you’re giving your body the nutrients that it needs to facilitate the growth process.

When I designed this pull up program, I did my research, and I kept these facts in mind. I created a progressive approach, with rest days inserted on purpose. Below you will find the exact program I used to go from 9-20 in 8 weeks. Good luck!

Training

The first step is to figure out what your current max set of pull-ups is. If you are actively training, take a 7 day break, and then do a max set to get a more accurate starting point.

During your first week of training, you will not be doing anymore pull-ups. You will be doing push-ups instead. When doing these exercises, it’s not about quantity; it’s about quality and activating as many muscle fibers as possible.

You will only train on Monday, Wednesday, and Friday. You will REST on the other days.

Week 1

Perform 20 push-ups in the least amount of sets as possible. You will do 3 sets, and rest for about 5 minutes between each set. Click here to see me do some push-ups.

Week 2

Perform 20 push-ups in the least amount of sets as possible. You will do 3 sets, and rest for about 5 minutes between each set.

Week 3

Remember that max set of pull-ups you did? Take that number and multiply it by .3 or 30%. For example 30% of 13: (0.30 x 13) = 3.9 or about 4 pull-ups. Click here to see me do some pull-ups.

Perform 4 pull-ups in the least amount of sets possible. You will do 3 sets, and rest for about 5 minutes between each set.

Week 4

Do the same as last week, but with 40% of your max set. For example 40% of 13: (0.40 x 13) = 5.2 or about 5 pull-ups.

Week 5

Do the same as last week, but with 50% of your max set. For example 50% of 13: (0.50 x 13) = 6.5 or ~7 pull-ups.

Do 20 Push-ups immediately after each set of pull-ups. You will do 3 sets, and rest 5 minutes after each set.

 Week 6

Do the same as last week, but with 60% of your max set. For example 60% of 13: (0.60 x 13) = 7.8 or ~8 pull-ups.

Do 20 Push-ups immediately after each set of pull-ups. You will do 3 sets, and rest 5 minutes after each set.

Week 7

Do the same as last week, but with 70% of your max set. For example 70% of 13: (0.70 x 13) = 9.1 or ~9 pull-ups.

Do 25 Push-ups immediately after each set of pull-ups. You will do 3 sets, and rest 5 minutes after each set.

Final Week

Do the same as last week, but with 80% of your max set. For example 80% of 13: (0.80 x 13) = 10.4 or ~10 pull-ups

Do 30 Push-ups immediately after each set of pull-ups. You will do 3 sets, and rest 5 minutes after each set.

Rest

Once you have completed the program, be sure to rest for a few days before you attempt to max out. I would recommend taking 5 days off to give your muscles ample time to heal before the test.

That’s it! Simple yet effective, frankly, I would be surprised if you didn’t double your strength. Such results are typical with ALL my clients.

My Gift to You

If you’d like to get your hands on a free week of 300 PFT, please visit my subscribe page and sign up! http://300pft.com/subscribe.html

Reference: (Young sub Kwon 2004)

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  1. I started with the Armstrong workout and it went well, but at day three of week three during the firts set of wide grip I feel a sharp pain in my left arm (the “head” of my triceps near the arm pit). I quit immediatley and will take a week of rest. That’s the reason why I was looking for an alternative, and for me this routine with more rest will fit better I think. Then a question about the amount of sets, if I can do 20 push ups in one set do I have to split it into three sets of 7 reps??

    • Do 3 sets of 20, but if you can’t do a set of 20 take a short break for a few seconds and continue until you finish the 20 repetitions.