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 | ||