Kad ste vec kod zgibova, nasao sam ovo na netu:
The Armstrong Pull-up Program
This program was developed by Major Charles Lewis Armstrong. Major Armstrong developed this
workout to prepare him to set a new world record in number of pull-ups completed in a single
exercise session. The use of another modified version of this program by the Marine Option
Midshipmen at the University of Rochester in the last two years has proved to be dramatic.
Midshipmen using this program are counseled to make a sincere effort to use the program regularly,
to do the exercises each day. The key feature of this program is its simplicity, but will result in
substantial benefits if performed on a consistent daily basis.
The program provides the necessities for any successful physical improvement regime, namely
variety, overload and regularity. Users have achieved remarkable results in only 6-8 weeks. This
means that most, if not all, have been able to achieve the performance level they desired, a set of 20
repetitions, as long as they are consistent with the program.
It cannot be overemphasized that this program depends upon regularity. Daily performance of the
exercises listed in the following paragraphs holds the true key to reaching and maintaining the 20-
repetition level.
The Morning Routine
Each morning, perform 3 maximum effort sets of normal push-ups. This is very important!! The push-
up is one of the best exercises for strengthening the entire set of muscles making up the shoulder
girdle. Major Armstrong described this morning routine in the following manner: After rising, I would
drop to the deck and do my first set of push-ups. I would then move into the head and start my
morning toilet. I would return after a few minutes and do my second maximum effort set after which, I
would go back into the head and shave. After shaving I would return to the bedroom and complete
the third and final set. Having completed all of the push-ups, I was awake and ready for a relaxing
shower.
This routine should be followed during the entire training period. Since it takes most of us at least
four weeks to reach our goals, you will probably find that you have inadvertently established a
morning routine that is easy enough to keep as a lifetime habit. If not you will at least appreciate the
morning shower a little more.
I have noted that the push-up routine helps to alleviate any soreness during the first couple of
weeks. I recommend that you use the push-up routine every day during this period so that you feel
more comfortable during your initial adjustment to this regime of exercises.
Training Regimen
The following represents the heart of the training program. I recommend that you do not attempt the
pull-ups until two to three hours after the push-up routine is completed. The program is conveniently
divided into five training days. This is easily translated into a Monday to Friday training schedule. It is
important to cease the pull-ups for two days, Saturday and Sunday. Further it is necessary to use
consecutive days (not to skip days) when on the pull-up routine. Finally, it is obviously more
important to do the pull-ups than the push-ups.
This training program was specifically designed to improve performance in the overhand pull-up
(palms facing away). The overhand method is the preferred method, but for now do what you need to
in order to complete the most repetitions for your PFT. Mix up your training between underhand and
overhand until you can do twenty both ways. The program depends upon quality exercises – number
of repetitions are secondary. When you are doing these exercises, you should concentrate on
perfect execution of each repetition. The only person you can fool with less than your best is yourself.
Day 1
Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself with numbers.
You will find that you increase the numbers in the last two sets before you see much improvement in
the first three. Make sure that each set is a maximum effort set.
Day 2
Pyramid day. Start the pyramid with one repetition, the next set has two, and the next set has three.
Continue in this fashion until you miss a set (e.g. your last set was four then five, your next set
should be six but you only do four repetitions. You missed the set) Do one more set at maximum
effort. Rest 10 seconds for each repetition in the previous set.
Day 3
Do three training sets (training sets are defined later) with a normal grip (palms away or toward you,
hands slightly wider than shoulder width). Rest 60 seconds between each set. Slide your hands
together and palms toward you so your little fingers are 0-4 inches apart and complete three more
training sets resting 60 seconds between each set. Finally do three training sets with a wide
overhand grip (palms facing away) resting 60 seconds between each set.
Day 4
Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set.
You do training sets until you fail to do a perfect training set. This day can wind up being the longest
training day as you continue with the program because you will find it easy to do lots of training sets.
If you can do more than nine training sets, increase by one repetition next week.
Day 5
Repeat the day that you found to be the hardest in the previous four days. This may change from
week to week. You can also try to doing weighted pull-ups or a pull-up assist machine for this day.
Training Sets
Training sets are easy to define, but require some experimentation to determine for the individual
participating in the program. A training set has a specified number of repetitions. That means that
one individual may have seven repetitions in his training set, but another could have more or less.
The key to determining the proper number of repetitions in a training set comes on day 3. You must
perform 9 training sets that day. If you only do 12 repetitions on a max effort set, then your training
set would probably only be 1-3 repetitions. Remember, it is much more important that you complete
all nine sets than doing an extra rep and only completing 6 or 7 sets. Day 3 calls for you to do nine
training sets. Adjust your training set so that you can complete this routine properly.
The best gauge for the number of repetitions in a training set comes on day 4. If you successfully
complete day 3, try increasing the number of repetitions in your training set by one when you do day
4. If you complete at least 9 training sets, then you know your training set should be that higher
number. If you do less than nine sets, stick with the number you used for day 3.
It is important that you do not change the repetitions in a training set in midstream. When you
schedule yourself to do the day’s routine using three repetitions in your training set, do not change it
to two when the exercises get hard. If you miss, you miss. There is always tomorrow.
Final Thoughts
This program will work for anyone who makes a sincere effort. You may notice a drop in your
maximum effort set. This is a normal physiological reaction called "tear down." As you continue, you
will improve. Most of my midshipmen were able to reach the 20- repetition level in a short period of
time. They started the program able to do only twelve to fifteen repetitions. If you are not at this level,
it will take longer than four weeks to reach 20 repetitions. However, if you stay with the program, you
will reach this goal.
p.s. I meni je pre krckao lakat kad sam radio sklekove, tu negde posle 15. ali sad ne vise.
Jel ima jos neko neki program??
ima 55 godine i idalje trenira. Nije dovoljno da stanes pa da kazes "e sada sam se izbildovao, sad sam miran za buducih 10 godina" moras stalno da radis i da treniras. Ja planiram da treniram do 60 godina, mozda cak i vise. Ali sa smanjenim intenzitetom.
