Armstrong Advanced

I’ve heard of many candidates who rocketed from less than 5 pullups to a max set of 10-15 using the Armstrong Pullup Program. The improvement came fast and strong at first. Everything was great.

And then, staying disciplined, working out, and keeping optimistic…surprise:

Plateau

“Plateau: [Verb] to stop increasing or improving after a period of development.”

Armstrong-Advanced-Pull-Up-Program

Get a pullup bar and bust that plateau!

You gained one, two, three pullups a week. You did it all right. Fifty pullups a week went to over a hundred.  Then it stopped. You’re stuck at your current level of pullup fitness.

Now What?

So what’s going on? In many cases, overtraining is holding you back. With only a day or two of rest during the week, the muscles are getting broken down but don’t have the chance to build up and recover. Are you resting a day after each hard workout? Are you eating enough protein and getting enough sleep? On the other hand–is it easy to get a set of more than 10 pullups done? Maybe you need more resistance for each “rep” of the exercise.

Have you tried the Armstrong Advanced workout? Also named in honor of Major Charles Lewis Armstrong, it is designed to pick up where the standard five-day-a-week Armstrong Pullup Program left off.

The Armstrong Pullup Program Advanced Workout Routine

Monday, Wednesday, and Friday, Five Sets Per Workout:

  1. Unweighted working set
  2. Weighted working set
  3. Weighted working set
  4. Weighted working set
  5. Unweighted cool-down set

Principles

  • Rest exactly 60 seconds between sets.
  • Begin the workout without weights to establish your personal number of pullups per working set.
  • Start with a weight of 5 lbs or less.
  • Increase your working set by one repetition when you can complete all five sets.
  • When you can complete 5 sets of 8 pullups, add weight, not reps.

Notes

The repetitive structure of the Armstrong Pullup Program Advanced makes it easy to standardize your improvement by using the overload principle to steadily increase either reps or weight, as appropriate. You should expect to fall a little short of your working set goal on the fourth or fifth sets of the workout.

Don’t have a weight belt? No excuses!

Grab an athletic drawstring backpack and drop some 1kg plates in it. Wear cargo shorts and put the plates in your pockets! Who cares how–get it done!

Don’t combine the workout with any bicep or lat-intensive activity like rowing, to avoid overtraining or interfering with your results.

Example Workout Routine

  1. 6 unweighted pullups (working set: 6)
  2. 6 weighted pullups with 5 lbs
  3. 6 weighted pullups with 5 lbs
  4. 5 weighted pullups with 5 lbs (attempted 6)
  5. 5 unweighted pullups (attempted 6)

Get Working!

Pull Up Bar Indoors

Get Yourself the Iron Gym Pull Up Bar on Amazon

Get yourself an indoor pullup bar. Grab a weighted dip belt or whatever you have lying around.

 

Your Thoughts?

Got any feedback? Have you plateaued on the Armstrong Basic workout? Please leave your feedback below.

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  1. Thank You, Sir for the reply.
    Actually, I’m finishing the plan which looks at this moment like this:

    >Tuesday, Thursday, Saturday – Advanced (my 78kg + 4kg extra weight) + core and legs excercises

    >Wednesday: (16 reps, 10 reps, 11 reps, 10 reps, 9 reps) – 90sec rest, perfect form
    >Friday : 9x 7reps – 60sec rest, perfect form
    In both Wednesday and Friday I’ve been making some extra pushups and dips.

    Do You Sir think it’s too much? In fact I don’t feel tired, but I’m confused because I want to make a progress.

  2. Hello!
    I am wondering if I can mix Advanced with Beginner to make everyday a “Pull-up Day”. Let me present You my idea:
    Tuesday: (60sec rest)
    1. Unweighted working set
    2. Weighted working set
    3. Weighted working set
    4. Weighted working set
    5. Unweighted cool-down set

    Wednesday: (90sec rest)
    Five maximum effort sets.

    Thursday: (60sec rest)
    1. Unweighted working set
    2. Weighted working set
    3. Weighted working set
    4. Weighted working set
    5. Unweighted cool-down set

    Friday: (60sec rest)
    Maximum number of training sets

    Saturday: (60sec rest)
    1. Unweighted working set
    2. Weighted working set
    3. Weighted working set
    4. Weighted working set
    5. Unweighted cool-down set

    Sunday, Monday rest.
    At this moment, I can make 15 perfect form pullups but I am aiming at 20 and more.
    What dou You think about it?
    Take care!

  3. This works. I am ex-military and am an athletic director / coach. I have followed this methodology for overall fitness development from head to toe. Graduating middle school students are asked to play varsity athletics: that is evidence.
    Never relinquish the training. Eat, train and rest like a professional. Diligence and a hard work ethic is all that is needed.
    Getting started is the most challenging part…overcome the inertia of doing nothing but talk.