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Anonymous
Recon Ron Pull-up Program.
I highly recommend this. If you don't know what it is, you would do well to educate yourself, but it brought me from eight dead-hang pull-ups to twenty-six over the course of five months.
>> Anonymous
>over the course of five months.

haha
>> Anonymous
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>>474097
got any sauce?
>> Anonymous
http://en.wikipedia.org/wiki/Recon_Ron_Pull-up_Program

ta da
>> Anonymous
>>474101
twenty-six dead-hang pullups is big,
laugh at your own kipping pullups.
>> Anonymous
>>474139

You're probably one of those people that think an 8 minute mile is exceptional.
>> Anonymous
>>474148
Try an 18:32 3-mile.
>> Anonymous
>>474171
wat
Bullshit.
>> Anonymous
>>474215
0/10 Obvious troll is obvious.
>> Anonymous
>>474139
here,

>>474148
8 minute mile is called jogging, not running. Personally i aim for sub-7 min mile, (used to get ~6min mile, but that was a long time ago)

>>474215
~18min 3 mile is also known as a decent time for the 5k. Happens quite often for dedicated Cross Country runners (i was always in the 20:##'s, never could run that fast for the long-distance stuff anyways)
>> Anonymous
>>474129
fuck, is there a comparable program?

I can't run into the gym 6 times a week. Pullupbar in my place isn't an option either and there are no places else where I could do pullups in my area (like a playground)
>> Anonymous
>>474275
Just get one of the pull-up bars that you can put into a doorway.
>> Anonymous
>>474097
>To successfully use the Recon Ron Pull-up Program, one must follow the table below by doing five sets of pull-ups a night except for Sundays.

Workout arms every day?
wat
How big are your arms OP?
>> Anonymous
we want pics, op
>> Anonymous
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>> Anonymous
Pullups won't give you big arms, same as pushups won't give you a big chest.
>> Anonymous
It should also be noted, though, that I do overhand. This uses my laterals more, while focusing less on the biceps. It's harder to start off training with the overhand technique, but it pays off in being able to crank out more.
>> Anonymous
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Just went out back and did the week 1 set of it, feel like i can do more but damn it feels good. (feels like if i do this every day, 5 months will be 20+ pullups no prob)

Also, to those of you who "don't have access" to a pullup bar, go w/ a doorway one like previously suggested, or go w/ 2 4x4 or 6x6 strong wooden beams & an iron bar & bolts and make one in your back yard (that's what i have). (pic related)
>> Anonymous
>>474369
I think you're talking about Latissimus dorsi muscles, but you could just be retarded, I'm not sure.
>> Anonymous
>>474369
Focusing less on biceps yes, focusing more on lats, no.

Fact is that chin-ups, (underhand) stresses the lats more, and the middle back less, but also stresses the biceps a lot more.
>> Anonymous
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>Ron Pull

wut?
>> Anonymous
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>>474374
I am. I'm used to saying laterals and having people know what I mean. But that's the crowd I'm with.
>> Anonymous
>>474369

LATERALS LOL
oh you mean latissimus dorsi?

This is an alright program for beginners, however once you start hitting the 10 mark i'd go for a weight belt, takes 5 months down to about 3
>> Anonymous
>>474377
Underhand chin-ups hit the pecs too.
>> Anonymous
>>474388
Isn't that sort a trade-off, though? Between strength or endurance? Endurance training is the type that stimulates the growth of the type 3 muscle, right?
>> Anonymouse
>>474392

type 3 muscle? wat?
>> Anonymous
>>474388
>>474392
All depends what you're going for in the case of endurance vs burst.

Personally, i'm aiming at being competitive for a hardcore military pipeline, so being able to do 20+ without going all-out is my goal, so i'll stick to it w/out the belt.
>> Anonymous
>>474406
Yeah. You're going to want to do the rest of the cross-fit, with an emphasis on endurance. Basically, start doing a -lot- of cardio.
>> Anonymous
ITT: I'm not sure OP is trying to make gains, I think he just wants a 300 PFT (20 pullups, 100 sit ups, 18min 3 mile run)
>> Anonymous
>>474885
that's the plan.
Gonna be in the pool 3 days a week come spring,
road work most of the rest of the days.
>> Anonymous
Once you can do 10 add weight or do sternum chin-ups
>> Anonymous
>>474366

> pushups won't give you a big chest

are you retarded? all pushups work out is your chest.
>> Anonymous
>>474377
Let's see some proof.
>> Anonymous
>>474982
Do some.
>> Anonymous
>>474963
Maybe, but you're still better off doing core strength workouts like planks.
>> Anonymous
>>474904
This.
I have a ~280 PFT now, thanks to Recon Ron. Pull-ups were my worst part. Now I just need to shave off my run time more and more, but I'm no runner.
>> Anonymous
>>475046
I have. They are incredibly easy and I feel my lats burn more when I'm doing wide grip pull ups. I've seen tons of sources saying that those activate the lats most, and I feel it most when I do them there, too.
>> Anonymous
>>475084
It's actually a nicely targeting workout. Pull-ups that is. No wonder they do them.
>> Anonymous
>>475425
Hurr. Durr.