8-week weight-lifting program

Type 2.5 cm on your biceps, while building a solid rock-like upper body with this weight-lifting program with simple progressions.

Author: Chris Shugart (Testosterone Nation)

Here's what you should know to get you started:

  1. If you have never trained pull-ups using linear progression, then there is a serious gap in your development that is waiting for you to fill it.
  2. Often performing pull-ups without failure and once a week doing a 5-minute workout in pull-ups for maximum results, you will grow at least 1 cm in the girth of only one hand.
  3. The subsequent volumetric power cycle can give you even more than 1 cm in girth, together with a strong, stiff and more athletic upper body.

"Pullups are the most underrated exercise. Pulling up is what I would like to do all the time"- Dave Tate.

Pulls to the mass.

Most pull-up programs have 2 problems:

  1. They are usually designed to help you increase the number of pull-ups you can do, and not for gaining mass. Although its cool to be able to pull yourself up a lot, none of us will want to turn into that skinny guy from the audience who can pull up a lot, but is not able to boast of anything else.
  2. These pull-up programs often require a change in the rest of the training system, cuts in workload, or workload. Use the right strategy, and it will not be necessary.

The program below does not have these drawbacks. Firstly, it is designed for hypertrophy, a pronounced mass gain. Secondly, you can add this pull-up program to your training system. In short, this pull-up program is an anabolic supplement.

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We train in the old way and get new muscles.

Old-school trainers and bodybuilders had a rule: first develop strength in pull-ups, and only then focus on isolating exercises on the hands.

Now people are doing the opposite. Start with advanced bodybuilding exercises, focusing on a specific area of ??the biceps. They isolate the muscles of the top of the body and forget to build the systemic strength of the entire top.

Result? They are trying to build a house without a solid foundation Change fat for muscle - how to lose weight, strength, workout, index, mass, body. With this approach, the body simply does not grow.

The truth is that if you cant do at least 12 pull-ups with body weight with the right technique, you better spend time doing exercises on the horizontal bar before trying to do the next bending of your arms on Scott's bench with a back grip with grip magnifiers and isometric stops. Although, it may be that you have a lot of fat, but then you should turn to another program.

At the same time, I have good news for you: if you made a similar mistake, then you still have serious potential for gaining mass, which you can use. These are kilograms of muscles that want you to take them and hang them on your skeleton. They will give you a powerful, athletic look and, oh yes, tremendous hands. Pullups incl. effective exercise for the press, especially when they are done with extra weight. And you will add weight.

Pullups performed with a neutral or supine grip is a fundamental exercise for a mass of biceps, the widest and all supporting muscles of the upper back.

Neutral grip.

A grip in which the palms are located to each other, as it happens when you pull yourself up with a V-shaped device or on the horizontal bar, which allows you to do this with a parallel grip. Neutral grip increases the burden on brachialis. This deep muscle raises the biceps and increases the Food during weight loss training total girth of the arm. If you neglected the training of brachialis (and this is probably the case), then starting to train it, you will quickly increase the mass of your hands, possibly even more than 2 cm.

When grabbing the palms to yourself, the emphasis lies on the elbow flexors. This option uses more muscles than pull-ups with a wide grip.

As a bonus, this program will give you a grasp of mortal strength, and the grip strength is related to the size of the hands.

Put all of the above factors together and youll realize that more than 2 centimeters in the girth of your arms are just waiting for you to type them. And the plan for achieving this is simple.


Weight-lifting program.

First phase.

Duration: 4 weeks

Methodology: volumetric training.

Every day you will do several pull-up approaches. You will NEVER carry them out to failure, and between sets you will stand a pause for more than an hour.

For example, do pull-ups after breakfast, another approach before training, approach after training, approach to lunch or evening, etc. Use any suitable objects for this, up to branches on trees - be creative.

Over a 4-week period, you will have hundreds of additional pull-ups, possibly more than 800 per month. On some days you will get 10-20 repetitions, on others - 40-50. The goal of the program is to have a greater number of pull-ups each week than the previous one.

Record day.

Once a week you will have a record day. Set the timer for 5 minutes and make the maximum of pull-ups possible for you with strict technique. The resulting amount must be added to the total amount of pull-ups for this week. The next day, you do not need to pull up.


If you can safely do 12-15 pull-ups with good technique, then in this pull-up weight program you need to do 10 repetitions in the approach. If you still can not do a minimum of 12 pull-ups, then you first need to become stronger and (possibly) burn some fat before using this program.

Never do more than 10 pull-ups per set, even if you can. I repeat again - you never pull yourself up to failure, except for a record day once a week.

Choice of grip.

The first 2 weeks are pulled by a neutral or half-supported grip (palms to each other).

The last 2 weeks, pull up supinated grip (palms to yourself).

Day of rest.

Once a week, the day after the day of the record, you do not pull yourself up. Even if you need to save a cat on a tree.

The rest of the workout.

Train as usual. If you have hand training, and for this reason you need to slightly reduce the volume that day, this is normal. But most athletes do not need to reduce volume if they use good nutritional supplements before training and during training, as well as optimizing recovery.

Training example.

I recommend that you keep a record of your achievements in training. Keep it with you to capture the pull-ups you performed during the day.

Below I give an example of training records of one athlete engaged in the program of pull-ups on the mass (First Phase). Your notes may be a little different.

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  • Monday: 10, 10
  • Tuesday: 10, 10, 10
  • Wednesday: 10
  • Thursday: 10, 10, 10
  • Friday: 10, 10, 10
  • Saturday (Record Day): 40
  • Sunday: rest day
  • TOTAL: 160
  • Monday: 10, 10, 10, 10
  • Tuesday: 10, 10
  • Wednesday: 10, 10, 10
  • Thursday: 10, 10, 10
  • Friday: 10, 10, 10
  • Saturday (Record Day): 45
  • Sunday: rest day
  • TOTAL: 195
  • Monday: 10, 10, 10, 10, 10
  • Tuesday: 10, 10, 10
  • Wednesday: 10, 10, 10, 10
  • Thursday: 10, 10, 10, 10
  • Friday: 10, 10, 10, 10
  • Saturday (Record Day): 50
  • Sunday: rest day
  • TOTAL: 250
  • Monday: 10, 10, 10, 10, 10
  • Tuesday: 10, 10, 10, 10
  • Wednesday: 10, 10, 10, 10
  • Thursday: 10, 10, 10, 10
  • Friday: 10, 10, 10, 10, 10
  • Saturday (Record Day): 52
  • Sunday: rest day
  • TOTAL: 282

Results: an increase in the girth of the arm by 1.25 cm (very decent for an experienced athlete). A noticeable set of mass and strength of the entire upper body. Strengthened the press and grip, decreased% fat.

Tips and Reminders for Phase One:

  1. 1. Do not wander in the first week. The program works by accumulating volume, so you do not need to do 250 pull-ups in the first week. If you do not increase the number of pull-ups every week, then you started too briskly.
  2. 2. Do not train to failure, except for a record day.
  3. 3.Do not use this program of pull-ups on the mass on the background of a very low-carb diet or with a large calorie deficit. You wont gain weight if you are half-starved and undernourished anabolic macronutrients.

The second phase.

Duration: 4 weeks

Technique: work with heavy load

After the first 4 weeks, you need to switch to the pull-up program with an emphasis on strength. The next month you do this:

  • Step 1: Set your maximum in 6 reps in pull-ups with additional weights, which can be a special belt with fastened pancakes, a weighted vest, or just squeeze a dumbbell or pancake between your legs.
  • Step 2: During the training you will need to perform a total of 25 repetitions, making several approaches with the extra weight that you determined in the first step. No matter how many approaches are required. This is normal if in the last approaches you will do only 1-2 reps. The picture Weight Loss Training Program Fat Burning Workout may be as follows:
  • First approach: 6 reps
  • Second approach: 6 repetitions
  • Third approach: 5 reps
  • Fourth approach: 4 reps
  • Fifth approach: 2 reps
  • Sixth approach: 2 reps

This layout of approaches and repetitions is just an example. Everyone may have deviations from it. Just do 25 pullups in total with your record weight for 6 reps in as many sets as you need. Rest between sets for as long as you need. This is not a race.

When you can do more than 6 reps in the first set, increase your working weight.

  • Step Three: Perform pull-ups according to the above procedure three times a week for four weeks (you should not pull up for 2 days in a row), for example, on Monday, Wednesday and Friday. The grip should vary from neutral to supinated. The grip width can also vary. If 3 times a week is too much for your elbows, then pull up this program 2 times a week for 6 weeks.
  • Fourth step: Measure your biceps girth again and notice how your t-shirts fit your torso even more.


8 weeks, 2.5 cm gain in girth.

For an advanced athlete, an increase of 2.5 cm in his hands even for a year would already be a phenomenal success and would simply shock visually. Most people who try to go through both phases of this pull-up program will get this result in 8 weeks. And how much more have your arms and upper body become in the last 2 months? Get started now.

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