70天达到30个引体向上的挑战
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?