Friday 13 October 2006: PULL-UP LADDERS


Perform ladders of pull-ups for twenty minutes with a set of push-ups inserted between each pull-up rung.

To perform ladders, perform one pull-up, rest, perform two pull-ups, rest, perform three pull-ups, rest. Continue increasing your reps by one until you begin to feel somewhat taxed by the reps. Then start over at one rep and build again. This is a way to build volume while keeping the reps low and avoiding muscle failure. If your muscular endurance for performing pull-ups is very high, you might only perform one or two ladders. Most trainees will perform at least three or more complete ladders. For more information on this technique, go here.

Today's workout will look something like this: 1 Pull-up, a set of push-ups, 2 Pull-ups, a set of push-ups, 3 Pull-ups, a set of push-ups...6 Pull-ups, a set of push-ups. Start again - 1 Pull-up, a set of push-ups, 2 Pull-ups, etc.

  • Pull-ups or Chin-ups
  • Push-ups


  • Partial, Assisted, or Jumping Pull-ups or Body Rows
  • Push-ups or Knee Push-ups


  • Body Rows
  • Knee Push-ups

Post results to Comments.


jim said...

Door pullups: 1,2,3, 1,2,3, 1,2,3, 1,2,3
Pushups: 5 after each set of pullups

Total pullups: 24
Total pushups: 60

Jim M.

Ed said...

Door pullups using an elastic assistance band...1,2,3,1,2,2,1,1,1,1=15
5 pullups between each pullup=50

A good workout though. I didn't rest at all. After reading the article by Pavel, i'll take a minute rest between pyramids next time.


John10e said...

7 sets with rest between sets

Pull-ups (1,1.5)(1,1.5)(1,1.5)(1,1.5)(1,1)(1,1)(1,1)
reg. Push-ups (10,10)(10,10)(10,10)(10,10)(10,10)(10,10)(10,10)


Push-ups felt a lot harder today