The Armstrong Plan – an Effective Method to Increase Pull-Up Repetitions?
The Armstrong plan is a pull-up training program often used by U.S. Marine Corps recruits. This carefully designed workout plan can help increase the number of pull-up repetitions as well as improve muscular endurance. What is the Armstrong workout? What does the training plan look like? What kind of results can it bring?
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The Armstrong plan - what is it?
The Armstrong plan was created by U.S. Marine Major Charles Lewis Armstrong. It’s an innovative training program developed to break the world record for the most pull-ups performed on a bar. This method is based on gradually increasing training intensity to improve endurance.
Almost anyone can follow the Armstrong plan regardless of age or fitness level. All you need is determination, motivation, and a pull-up bar. Consistency and regularity are also key.
The exercises can be done at home or at the gym. The full program lasts about eight weeks, with workouts performed five times a week.
The Armstrong workout - how it works
The plan consists of two short daily sessions performed five days in a row, for example Monday through Friday. Saturday and Sunday are rest days, essential for muscle recovery and preparing the body for another week of effort.
The morning session involves three sets of push-ups taken to muscle failure, meaning you continue until you can’t perform another rep. Rest 3-5 minutes between sets. According to Major Armstrong, he performed the first set right after waking up, the second after using the bathroom, and the third after shaving.
After push-ups, it’s important to rest for 3-4 hours before moving on to pull-ups.
While the workout focuses mainly on back training, push-ups are included to maintain balance between different muscle groups. Proper technique is essential - each rep should be controlled and deliberate.
The Armstrong plan - training schedule
The Armstrong plan is done five days per week, starting with morning push-ups in three sets. The pull-up sessions vary from day to day. Most pull-ups are performed with an overhand grip at shoulder width, with strict attention to form. Each pull-up workout lasts about 12 minutes and should be done at maximum effort.
Day 1
Five sets of pull-ups to muscle failure. Rest 90 seconds between sets.
Day 2
Pyramid workout:
- 1st set - 1 pull-up, rest 10 seconds.
- 2nd set - 2 pull-ups, rest 20 seconds.
- 3rd set - 3 pull-ups, rest 30 seconds.
Continue increasing by one rep and adding 10 seconds of rest each time until you can’t complete the required reps. At that point, take the corresponding rest time and do one final set to muscle failure.
Day 3
Nine sets of pull-ups, each with one-third of Monday’s max reps, rounded according to math rules.
Example: If you did 12 pull-ups on Monday, do 4 per set (12 ÷ 3 = 4). If you did 14, do 5 per set (14 ÷ 3 ≈ 4.66 → 5).
- Sets 1-3: standard overhand grip.
- Sets 4-6: close underhand grip.
- Sets 7-9: wide overhand grip.
Rest 60 seconds between sets. If you can’t complete the planned reps, do as many as you can, but make sure to complete all nine sets.
Day 4
Similar to Wednesday: nine sets with a standard overhand grip.
If you completed Wednesday’s plan, do one more rep per set than the day before. If you missed any set on Wednesday, repeat the same reps. You can end early if you fail a set, but it’s better to finish all sets.
Day 5
Repeat the most challenging workout from earlier in the week. You can also add extra weight if you wish.
Follow the Armstrong plan for eight weeks. Most people start noticing results after about four weeks.
The Armstrong workout and diet
The Armstrong plan does not include a specific diet. However, a balanced meal plan can help improve results by providing enough energy, essential nutrients, and supporting recovery after intense workouts.
When training for endurance, focus on adequate protein and carbohydrate intake, as well as replenishing micronutrients lost through sweat.
Pull-up training and additional exercises
To reduce the risk of injury, warm up briefly but intensively before each session, and stretch afterward to aid recovery.
For better pull-up performance, you can add accessory exercises 1-2 times a week, such as lat pulldown or jump squats.
The Armstrong plan - results
Following the Armstrong plan as designed can increase the number of pull-ups you can perform and improve overall muscular endurance.
Beginners may also notice muscle growth in the back, chest, and arms - the primary muscles involved in pull-ups. The plan also teaches consistency, which can benefit other areas of life.
It’s short, doesn’t require special equipment or advanced skills, and can be used by anyone looking to improve strength and endurance - a fast, effective method for achieving training goals.
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