70天達到30個引體向上的挑戰

這是和ChatGPT反複交流後得到的訓練計劃。我看看能不能跟得上這個強度。

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

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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

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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).

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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

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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.

有沒有其他地主來參加挑戰？