It's that time of the year again where we all need a reason to train hard and stay focus. So at DA NUTRITION we have decided to kick things off with 21 day pull up challenge to shock the body and challenge ourselves.
Pull-ups are one of the best strength and mass building exercises out there and the best things is you don't even need a gym! If you're serious about building real upper-body strength, strong & big arms, you owe it to yourself to work up to 21 strict, full-range-of-motion pull-ups.
Don’t worry if you can’t do all at once. That’s why we are taking this slow. Over the next 21 days you will push your body to build strength and harness the inner power to kill this workout.
Few things to focus before we start:
- Form first and rep second: Before you worry about getting to 21 reps, let's make sure you can do one proper pull-up.
- Grab The Bar. Grip it about shoulder-width apart. Full grip with your palms down.
- Raise your feet off the floor by bending your knees. Hang with straight arms.
- Pull yourself up by pulling your elbows down to the floor. Keep your elbows close.
- Pass The bar. Pull yourself all the way up until your chin passes the bar. Don’t do half reps.
- Lower yourself all the way down until your arms are straight. Breathe. Pull-up again.
- The Grip: For this challenge, you can use the grip of your choice: overhand, underhand, or a neutral grip with palms facing each other, which some people may find more favourable to their joints. As long as you come to a full extension at the bottom of every rep and make sure your chin goes above the bar without any uncertainty at the top of all 21 reps, you're good to go.
Let’s do it. But remember “QUALITY WILL GET YOU TO YOUR GOAL FASTER THAN QUANTITY”.
Top tips for max results:
- Rest on even days
- Rest between sets: 45-90 seconds
- Use one or two scoops of CRANK-UP immediately after training for maximum recovery and strength gain.
- Stay hydrated. You can increase your rest between sets if necessary.
Day 1: 6,5,4,3 reps – perform 1 set of each.
Day 3: 6,5,4,3 reps – perform 1 set of each.
Day 5: 8,6,5,4 reps – perform 1 set of each.
Day 7: 10,8,6,4 reps – perform 1 set of each.
Day 9: 10,8,6,4 reps – perform 1 set of each.
Day 11: 12,10,8,6 reps – perform 1 set of each.
Day 13: 12,10,8,6 reps – perform 1 set of each.
Day 15: 15,15,12,10 reps – perform 1 set of each.
Day 17: Extra Rest Day!
Day 19: 18,15,12,10 reps – perform 1 set of each.
Day 21: Max Day- Test single set of 21 pull-ups
Don't forget to share your progress on social media and tag us.