10-Week Plan to Reach 30 Pull-UpsWeekly Breakdown: GTG Method: 3-4 days per week Strength/Endurance Sessions: 1-2 days per week Rest Days: 1-2 days per week 1. Grease the Groove (3-4 Days Per Week)
GTG Frequency:
Perform 5 sets of pull-ups throughout the day at submaximal effort (8-12 reps). Rest 2-3 hours between sets.
Sample GTG Day:
Morning (8 AM): 1 set of 10 pull-ups Mid-morning (11 AM): 1 set of 8 pull-ups Lunch (1 PM): 1 set of 9 pull-ups Afternoon (4 PM): 1 set of 10 pull-ups Evening (7 PM): 1 set of 8 pull-ups 2. Structured Strength/Endurance Sessions (1-2 Days Per Week)Day 1: Volume & Max EffortMax Set: 1 set to failure (aim to push slightly beyond your current max). Back-off Sets: 3 sets (e.g., 12, 10, 8 reps) with 2 minutes rest between. Assisted Pull-Ups or Inverted Rows: 2-3 sets of 8-10 reps. Day 2: Endurance FocusPyramid Set: 1-2 sets starting with 1 pull-up and increasing by 1 each time until you reach a comfortable rep (e.g., max out at 8-10) then reverse. Scapular Pull-Ups: 3 sets of 6-8 reps. Core Work: Planks or hanging leg raises (3 sets of 10-15 reps). Weekly Structure Example: Week 1-10 Plan: Monday: GTG Day Tuesday: Volume & Max Effort Day Wednesday: GTG Day Thursday: Rest Day or light cardio Friday: Endurance Focus Day Saturday: GTG Day Sunday: Rest Day Progression: Weeks 1-3: Focus on maintaining the current rep range for GTG sets and back-off sets. Get comfortable with the volume. Weeks 4-6: Gradually increase the rep count for your GTG sets (e.g., add 1-2 reps per set). For the max effort day, aim to increase your max by 1-2 reps. Weeks 7-10: Continue to increase your GTG sets and aim for 1-2 additional reps in your max effort set. Begin to test your max every two weeks. Additional Tips: Recovery: Ensure you take rest days seriously; they are essential for muscle recovery and growth. Nutrition: Focus on a balanced diet with enough protein to support muscle repair. Form: Always prioritize good form over quantity to prevent injury. Expected Timeline:
By following this plan, you can realistically aim to reach 30 pull-ups by the end of the year. This method emphasizes gradual progression and sustainable growth, making it easier to maintain motivation and avoid burnout.
这是和ChatGPT反复交流后得到的训练计划。我看看能不能跟得上这个强度。
10-Week Plan to Reach 30 Pull-Ups Weekly Breakdown: GTG Method: 3-4 days per week Strength/Endurance Sessions: 1-2 days per week Rest Days: 1-2 days per week 1. Grease the Groove (3-4 Days Per Week)GTG Frequency:
Perform 5 sets of pull-ups throughout the day at submaximal effort (8-12 reps). Rest 2-3 hours between sets.Sample GTG Day:
Morning (8 AM): 1 set of 10 pull-ups Mid-morning (11 AM): 1 set of 8 pull-ups Lunch (1 PM): 1 set of 9 pull-ups Afternoon (4 PM): 1 set of 10 pull-ups Evening (7 PM): 1 set of 8 pull-ups 2. Structured Strength/Endurance Sessions (1-2 Days Per Week) Day 1: Volume & Max Effort Max Set: 1 set to failure (aim to push slightly beyond your current max). Back-off Sets: 3 sets (e.g., 12, 10, 8 reps) with 2 minutes rest between. Assisted Pull-Ups or Inverted Rows: 2-3 sets of 8-10 reps. Day 2: Endurance Focus Pyramid Set: 1-2 sets starting with 1 pull-up and increasing by 1 each time until you reach a comfortable rep (e.g., max out at 8-10) then reverse. Scapular Pull-Ups: 3 sets of 6-8 reps. Core Work: Planks or hanging leg raises (3 sets of 10-15 reps). Weekly Structure Example: Week 1-10 Plan: Monday: GTG Day Tuesday: Volume & Max Effort Day Wednesday: GTG Day Thursday: Rest Day or light cardio Friday: Endurance Focus Day Saturday: GTG Day Sunday: Rest Day Progression: Weeks 1-3: Focus on maintaining the current rep range for GTG sets and back-off sets. Get comfortable with the volume. Weeks 4-6: Gradually increase the rep count for your GTG sets (e.g., add 1-2 reps per set). For the max effort day, aim to increase your max by 1-2 reps. Weeks 7-10: Continue to increase your GTG sets and aim for 1-2 additional reps in your max effort set. Begin to test your max every two weeks. Additional Tips: Recovery: Ensure you take rest days seriously; they are essential for muscle recovery and growth. Nutrition: Focus on a balanced diet with enough protein to support muscle repair. Form: Always prioritize good form over quantity to prevent injury. Expected Timeline:By following this plan, you can realistically aim to reach 30 pull-ups by the end of the year. This method emphasizes gradual progression and sustainable growth, making it easier to maintain motivation and avoid burnout.
有没有其他地主来参加挑战？
长期的目标是每周运动5小时。短期的目标是引体向上到30个。
下一个目标很可能是深蹲，也许需要一整年。我柔韧性不好，标准的深蹲不负重都不能很标准，所以一直没好好练。
你也需要给自己加点固定的轻运动，比如散步，每天坚持一个小时，日积月累就是一笔很大的”财富“。
你现在要把生活节奏整个改变过来，从什么都快，到慢下来，再慢下来...直到觉得不需要让时间去寻找”价值“。
去钓鱼，去吹风，去看花，去溜狗，养鸟种菜，花上半天一天的时间，而一点儿不觉得是浪费，就对了。
https://www.tiktok.com/t/ZPRwTa8dP/
在 Power cage 上做 front lever calisthenics： https://bbs.wenxuecity.com/ydjs/166459.html第一年最难，不断尝试可以经受些什么，大风，落汤鸡，甚至真被海水半身全身泡过，雷在天闪电在身边，甚至在自己身前像白炽灯的灯丝一样砸亮在地上，有时要爬上防水沙丘，再找地方跳下来（因为没路）...
现在很轻松，不仅仅是体力已没问题，还因为知道要怎么避风雨雷电，怎么判断天气，哪里容易爬上去跳下来...
孤独而漫长的路，也有一些奇观美景。
走路一点儿不难，难在每天都走。
从来没有训练过这些动作，不会发力，下腹肌也许比较弱。平板支撑我可以10分钟以上。