4-5 Pullups
If you did 0-5 pullups during the test the training of descending will be most effective for you. It will develop your muscles and raise your endurance and strength.
Durign the descending training you'll develop your strength and endurance better than while doing normal pullups (because you would be doing only few of them). You will do more descends and will work your muscles more.
How to perform the exercise of descending:
- Instead of pulling yourself up, stand on a stool and hang yourself on the horizontal pullup bar (with your chin just above it).
- Then get off the stool and descend slowly until your hands are straight.
- Repeat.
You have to descend as slowly as possible. You will achieve best results when descending from the stool until your arms are straight. It should take you about 3 seconds to do a full descend.
Good luck!
| If you did 4 or 5 pullups in the test | |||
| Day 1 120 seconds (or more) between sets |
Day 4 120 seconds (or more) between sets |
||
| set 1 | 4 | set 1 | 6 |
| set 2 | 9 | set 2 | 11 |
| set 3 | 6 | set 3 | 8 |
| set 4 | 6 | set 4 | 8 |
| set 5 | Exactly 9 | set 5 | Exactly 11 |
| Minimum 1 day break | Minimum 1 day break | ||
| Day 2 120 seconds (or more) between sets |
Day 5 120 seconds (or more) between sets |
||
| set 1 | 5 | set 1 | 7 |
| set 2 | 9 | set 2 | 12 |
| set 3 | 7 | set 3 | 10 |
| set 4 | 7 | set 4 | 10 |
| set 5 | Exactly 9 | set 5 | Exactly 12 |
| Minimum 1 day break | Minimum 1 day break | ||
| Day 3 120 seconds (or more) between sets |
Day 6 120 seconds (or more) between sets |
||
| set 1 | 6 | set 1 | 8 |
| set 2 | 10 | set 2 | 14 |
| set 3 | 8 | set 3 | 11 |
| set 4 | 8 | set 4 | 11 |
| set 5 | Exactly 10 | set 5 | Exactly 14 |
| Minimum 2 day break | Minimum 2 day break | ||
Films Featuring Pull-Up Scenes
Pull-up exercises are a staple in the world of fitness and have made their way into various forms of popular media, including films. Whether to showcase a character's strength, determination, or training routine, pull-up scenes have become iconic moments in cinema. This article explores some notable films where pull-ups play a significant role in the narrative or character development.
1. "Rocky" (1976)
One of the most iconic pull-up scenes in cinematic history comes from the film "Rocky," directed by John G. Avildsen. Sylvester Stallone, who also wrote the screenplay and starred as the titular character Rocky Balboa, delivers a memorable performance. In a pivotal training montage, Rocky is seen doing one-arm pull-ups as part of his intense workout regimen. This scene perfectly captures Rocky's determination and the grueling nature of his preparation for the big fight against Apollo Creed.
2. "American Psycho" (2000)
"American Psycho," directed by Mary Harron and based on Bret Easton Ellis's novel, features Christian Bale in the role of Patrick Bateman, a wealthy and narcissistic investment banker with a dark secret. In one of the film's disturbing sequences, Bateman engages in an intense workout routine that includes pull-ups. This scene showcases the character's obsession with physical perfection and serves as a chilling contrast to his psychopathic tendencies.
3. "Terminator 2: Judgment Day" (1991)
James Cameron's sci-fi masterpiece "Terminator 2: Judgment Day" introduced audiences to the T-800, played by Arnold Schwarzenegger, as both a relentless killing machine and a protector of John Connor. In a memorable moment, the T-800 is shown performing pull-ups on a bar, emphasizing its formidable strength and endurance. This scene highlights the fusion of human and machine characteristics that define the character.
4. "Captain America: The First Avenger" (2011)
Steve Rogers, portrayed by Chris Evans, undergoes a remarkable transformation in "Captain America: The First Avenger." Before becoming the super-soldier Captain America, Rogers is a scrawny young man with a strong sense of duty. In one of the training sequences, Rogers is seen struggling to perform a single pull-up. However, his determination and resilience catch the eye of Dr. Abraham Erskine, leading to his transformation into the iconic superhero.
5. "Full Metal Jacket" (1987)
Stanley Kubrick's war film "Full Metal Jacket" is known for its gritty portrayal of the Vietnam War and the dehumanizing effects of military training. In one of the training camp scenes, Gunnery Sergeant Hartman, played by R. Lee Ermey, pushes recruits to their physical limits. Pull-ups are just one of the grueling exercises the recruits are subjected to, highlighting the physical and psychological challenges they face in preparing for combat.
6. "Spider-Man: Homecoming" (2017)
The Marvel Cinematic Universe introduced Tom Holland as the young Peter Parker, aka Spider-Man. In "Spider-Man: Homecoming," there's a humorous scene where Peter attempts to do pull-ups while wearing his Spider-Man suit. The scene adds a touch of realism to the character by showing that even a superhero struggles with everyday activities like working out.
7. "Pain & Gain" (2013)
Michael Bay's dark comedy "Pain & Gain" follows a group of bodybuilders played by Mark Wahlberg, Dwayne Johnson, and Anthony Mackie as they get involved in a criminal scheme. The film features several scenes of intense weightlifting and bodybuilding workouts, including pull-ups. These scenes emphasize the characters' dedication to achieving their physical goals, even if it leads them down a questionable path.
8. "Warrior" (2011)
Gavin O'Connor's sports drama "Warrior" tells the story of two estranged brothers, played by Tom Hardy and Joel Edgerton, who enter a mixed martial arts tournament. Training and physical conditioning are central themes in the film, and pull-ups make multiple appearances during the characters' rigorous training routines. The pull-up scenes symbolize their commitment to the sport and their journey to redemption.
9. "The Dark Knight Rises" (2012)
Christopher Nolan's epic conclusion to his Batman trilogy features a memorable scene where Bruce Wayne, portrayed by Christian Bale, is shown doing pull-ups while preparing to return as the Dark Knight. This scene signifies Wayne's physical and mental preparation to confront the formidable adversary Bane and once again become Batman. It highlights the importance of physical conditioning in the superhero's life.
10. "Rambo: First Blood Part II" (1985)
Sylvester Stallone returns as John Rambo in this action-packed sequel. In a sequence that showcases Rambo's survival skills and physical prowess, he is seen performing pull-ups in a makeshift jungle gym. This scene exemplifies the character's resourcefulness and determination as he takes on the challenges of the hostile environment.
These films demonstrate the versatility of pull-up scenes in cinema. Whether used to depict physical prowess, character development, or as a symbol of determination, pull-ups have become a cinematic tool that adds depth and realism to the storytelling. From action blockbusters to character-driven dramas, pull-up exercises continue to leave their mark on the silver screen.