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Bodyweight Stuck with Fighter Pull Up Program

samuel.edwin

First Post
I started FPP with 5 rep max, and here's how my progress goes:
Day 1: 5 4 3 2 1
Day 2: 5 4 3 2 2
Day 3: 5 4 3 3 2
Day 4: 5 4 4 3 2
Day 5: 5 5 4 3 2
Day 6: Rest
Day 7: 6 5 4 3 2
Day 8: 6 5 4 3 3
Day 9: 6 5 4 4 3
Day 10: 6 5 5 4 3
Day 11: 6 6 5 4 3
Day 12: Rest
Day 13: 6 5 4 3 2
Day 14: 6 5 4 3 3
Day 15: 6 5 4 4 3
Day 16: 6 5 5 4 3
Day 17: 6 6 5 4 3
Day 18: Rest
Day 19: 7 6 5 4 3
Day 20: 7 6 5 4 4
Day 21: 7 6 5 5 4
Day 22: 7 6 6 5 4
Day 23: 7 7 6 5 4
Day 24: Rest

You can see on Day 13 I tried to repeat from Day 7 because it took all my effort to do 6 reps .

I'm now on Day 25, but I can only do 7 reps with my max effort. I've tried to make sure I have adequate rest, my rest periods are usually 20 mins, 15, 15, 10 and 5 mins for the last set.

Looking back 6 weeks ago, my progress has been great though, started at 3 max reps, doing GTG for two weeks, and got 5 max reps. Tried to do FPP because it will save more time, but the progress isn't as good as what I've seen from a lot of people.

Can anyone point out what I did wrong? Should I go back to GTG instead?
 

offwidth

Level 9 Valued Member
I believe Pavel says to start again from scratch. If that doesn‘t work then switch to a different programme.
Of course, that depends on what your goals are. What are you trying to achieve here?

3RM (weighted) is a good option for some

Maximum Strength is good plan as well.

And of course good old GTG...
 

samuel.edwin

First Post
I believe Pavel says to start again from scratch. If that doesn‘t work then switch to a different programme.
Of course, that depends on what your goals are. What are you trying to achieve here?

3RM (weighted) is a good option for some

Maximum Strength is good plan as well.

And of course good old GTG...
Muscle mass is my highest priority. I need a high amount of volume for that, and that's why I do the FPP protocol to get sufficient volume, and also increasing the number of reps. I'm open to other suggestions to achieve hypertrophy though.

You may want to skip a day in between each work day and also do the reps GTG style--this will build in more rest and recovery.
By doing the reps GTG style, do you mean to take a longer rest between sets, like an hour till I completely recovered?

You could take a week off or two, and then try the Red army Pull up Protocol at the 5RM mark.
Yeah I plan to take a week off since I have been doing both GTG and FPP for 6 weeks non stop and then try again.

I can now do 7 max reps but with max effort to achieve barely good form. Maybe I should do my next FPP from 5 reps where I can confidently achieve good form. Should I add or reduce my initial reps?
 

Don Fairbanks

SFG II
Certified Instructor
Try 4RM and less rest than you've been taking, 3-5 minutes btwn sets. Or Red Army Protocol, 7 sets of 2 for a 4RM or 6 sets of 3 for a 5RM, chart reads 1-3 min rest btwn sets, go with the 3.

3-4 training sessions per week, go 3.
 

s f

Level 6 Valued Member
Yes,spread the sets throughout the day--at least an hour or more in between them.
 

Erik Hournou

Level 6 Valued Member
You did great, it's a very demanding program, if you're looking to increase muscle mass you could run the red army protocol with 2 minute rests, 3x week.
Then run it again increasing weight for example.
Spreading the sets out is good for when you want to increase your RM for a more demanding program, but it reduces hypertrophy.
 

samuel.edwin

First Post
Thank you for the suggestions, everyone. A lot of you recommend the Red Army Protocol, but Google search doesn't seem to give any detail about it. Is there any source to learn more about this?
 

samuel.edwin

First Post
Thank you for the suggestions, everyone. A lot of you recommend the Red Army Protocol, but Google search doesn't seem to give any detail about it. Is there any source to learn more about this?

Finally found it, I thought it was going to be in some archived articles. Here it is for anyone else having difficulty looking for the charts
 

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