Purpose of this program
Pull ups one is designed to get your shoulders feeling amazing and moving well in all directions. This is the foundational step towards achieving your first pull up!
Strength work on day one is higher in difficulty and is more fatiguing. It involves eccentrics and tempo work. Rep schemes are low.
Strength work on day two involves simpler exercises but at higher rep ranges.
Pull up bar
Tempo refers to how slowly or quickly as exercise is performed. The numbers tell you exactly how many seconds you should spend in each phase of the movement.
The four phases of any movement and an example of a pull up at tempo 22X1
1. The eccentric (lowering down phase): spend 2 seconds lowering down out of a pull up
2. At the end range when the muscle are lengthened: spend 2 seconds in the hang
3. The concentric phase of the pull up: X "fast" or explode up
4. Top of the movement when muscles are contracted: When your chin is over the bar