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This is great. Armstrong got me from zero pull ups to a steady 15-16 over the last year. I’ve been stuck there for the last few months and hopefully this will help me bust the plateau. On the tendonitis – constant body weight push/pulls and Armstrong over many months was wearing down my left elbow to the point where it was painful to do anything. … Continue reading Recommended Workout: Armstrong Advanced for Pullup Plateaus
Note: It has recently come to the attention of the blog that the near-mythical Major Armstrong, of the famous Armstrong Pull-up Program, was a real historical figure, and of course, a Marine, as the legend claims. He died this summer in Texas from cancer. His career spanned from 1966 all the way until 1991, and the pull-up record was his at one time. The following … Continue reading RIP Major Charles Lewis Armstrong
Courtesy of Armstrong Pullup Program.com:
I received this awesome workout from my recruiter. Many of the former candidates, current officers, I know use this, so hopefully some of you will see success with it. I know it’s a long read, but well worth it. Enjoy.
First…do you have a pullup bar? If you want to succeed at OCS–get yourself that piece of gear! If your pullups have plateaued, try the Advanced workout here.
This program was used by Major Charles Lewis Armstrong, USMC to prepare himself to attempt to set a world record in number of pull-ups completed in a single exercise session. The program provides the necessities for successful physical improvement namely, VARIETY, OVERLOAD, and REGULARITY. Users have achieved remarkable results in only 6 to 8 weeks. This means that most, if not all, have been able to meet the performance level they have set out to achieve, a single set of twenty repetitions. Armstrong Pull Up ProgramIt can not be overemphasized that his program depends upon regularity. Daily performance of the exercises listed in the following paragraphs holds the true key to reaching and to maintaining the twenty repetition level.
