I can’t find the answer to this anywhere — if my training sets are okay for Day 4, but NOT for Day 3, what should I do?
- Week 1
- Day 3: 9 sets of 3 reps (with the varied grips);
- Day 4: 14 sets of 3 reps.
- Week 2
- Day 3: 6 sets of 4 reps, 3 sets of 2 reps (the wide grips).
- Day 4: 9 sets of 4 reps.
Do I go back down to 3 reps for training sets for Week 3, or stay at 4?
You have several options, depending on how you want to attack this. Regardless which path you choose, your pullup ability will improve steadily. If you have a short amount of time to a physical fitness test or something, try Options 1 or 2.
Stay at 4 reps for all sets, but build up to 4 reps using assisted pullups when necessary. Eventually, your “weak link in the chain” will be developed up to the same rep count and you can continue your general progress.
Simply let different days’ training sets develop at their own rate. You can keep track separately, and even as they diverge, you will be getting stronger and your one set max will increase.
Drop down to 3 reps, and let the other (formerly 4-rep) days stay as your “easy days,” which won’t fully max out your workout, as you focus almost exclusively on improving your weak workout.
Whichever you want to try, as long as you put in the work, you’re going to be getting stronger. Focus more on the work load put on your muscles and less on how your numbers progress, and you won’t have to worry!