Pushup Timing and Plateaus

Questions from a Future Marine Officer in ROTC

I am in Marine Option ROTC. I have really been struggling with pullups and I have a few questions.

  1. Pushup Timing: If I do the pushups at 0645 and don’t do the pullups till 1700 is that too long of a gap? I work full time over the summer. Am I better off doing the pushups when I get home at 1600 and doing the pullups at 2000?
  2. plateauPlateau: I have been stuck at 11 pullups literally since January. I tried your program earlier in the summer but stopped after a few weeks cause I wasn’t seeing results and because I have a deadline to get my pullups up and I can’t afford to waste time. Is this one of those workouts that show results at the end?
  3. Progress Estimate: Realistically, in several weeks if I follow this program religiously, how much will my pullups increase if I can do 11 at the moment?
  4. Next Steps: If I am stuck at 11 and have been for a while, should I start with the advanced program for plateauing or start with the basic workout?

Answers

Thanks for the questions!

adaptive-training-response-muscle
Your plateau sounds more likely to be undertraining (giving up too fast, being too impatient) than overtraining (going too intense, too frequently, for too long) [Graphic courtesy of Sports Performance Bulletin]
  1. Pushup Timing: Actually the longer gap is probably to your advantage. No tweak necessary there.
  2. Plateau: This workout shows results very quickly for most people. Most likely you’re either under training, over-training, or not doing the pull ups with slow, complete form. (Or combination of the above)
  3. Progress Estimate: If you’re at 11 strict dead hang pull ups right now, you might add one or two a week to your max. Hard to guess without personally knowing your background.
  4. Next Steps :If you don’t see results within three weeks of following the program completely, definitely switch to Armstrong Advanced!

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