Calisthenics Training and Beyond

You have stuck with your current Max rep of Pull up for a long time. If you have free time through day, I recommend you to try GTG training method . But if you have work to do, can only use 15-20 minutes a day to train, this routine is the best for you. I am talking about a special Russian pull ups program, also created by Pavel - a former Soviet Special Forces physical training instructor, you can find more information about him at his website www.PowerbyPavel.com . You do 5 sets of pull up a day. It took only 15 -20 minutes. I used this routine on 3 months of my 2015 summer and it helped me to add 15 reps to my Max rep pull up from 20 to 35. Before going to the detail, see my previous article to know how to do a proper Pull up . If you can do one full pull up, see the Pull up progression . Routine Templates If you can do a 5 - 7 full up in a row. Day 1        5, 4, 3, 2, 1 Day 2        5, 4, 3, 2, 2 Day 3        5, 4, 3, 3, 2 Day 4        5, 4, 4, 3, 2 Day 5