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One Arm Pull-up, The 12 week Plan

Updated: Aug 31, 2023

The holy grail of upper body pulling strength, laid out in a simple, easy to follow plan. All you need are 2-3 days a week and bit of piss and vinegar and the one arm pull-up is within your grasp... quite literally!


The one-arm pull-up is a testament to incredible upper body strength and control. It's the ultimate display of power, and for many, a seemingly impossible feat. However, for those willing to put in the time, effort, and dedication, the rewards of achieving a one-arm pull-up are immense. Not only will it greatly improve your overall pulling strength, but it will also increase your grip strength, forearm strength, and overall upper body muscle mass. It's not an easy feat, but for those who dare to embark on the journey, the satisfaction of accomplishing it is truly unparalleled. So, are you ready to take on the challenge of mastering the one-arm pull-up? Let's dive in and explore what it takes to achieve this impressive feat.



While the one arm pull-up may seem like an impossible task for many, the benefits of mastering this movement go beyond mere bragging rights. In fact, the one arm pull-up can translate to functional strength gains that carry over into all areas of fitness.

 

Why would you want to go through the pain of learning the One Arm Pull-up?


For starters, the one arm pull-up requires incredible upper body strength and stability. It targets the lats, biceps, forearms, and core muscles, all of which are crucial for overall upper body strength and control. By improving these muscles, you can enhance your performance in a variety of other exercises, such as push-ups, dips, and overhead presses.


But the benefits don't stop there. The one arm pull-up also demands exceptional grip strength, as well as a strong mind-body connection to maintain balance and stability throughout the movement. These attributes are essential in sports like rock climbing, martial arts, and gymnastics, where grip strength and body control are paramount.


Furthermore, the one arm pull-up requires a great deal of dedication and discipline to master. Consistently training to achieve this feat can improve your mental fortitude, focus, and resilience, traits that can translate into everyday life, from tackling difficult work projects to handling personal challenges.



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So how does one progress from regular pull-ups to the one arm pull-up super hero category?


Prepare yourself for a straight forward, no nonsense plan that will take you through 12 weeks of fairly straight forward progressions that will have you astounding your friends and competitors alike.


As strength and recovery abilities vary widely from person to person it make take a bit more time from case to case. If you find that you aren't progressing at the rate prescribed in the plan do not despair! Simply repeat work in the areas that are giving your trouble for an additional week or two before progressing to the harder steps further along in the plan.


Remember that proper sleep and nutrition are absolutely fundamental to any successful training plan and this is no different. In fact for high level strength skills like the one arm pull-up it becomes even more important to pay attention to your recovery factors. One arm pull-ups are an incredibly difficult skill to acquire, the following program is intended for well trained individuals who already have the ability to do multiple sets of perfect rep pull-ups.


So, without further ado, here's a 12-week training plan to help you progress from zero one-arm pull-up capacity to being able to perform 3-5 reps on each arm:


**Week 1-2: Building Base Strength**

- Focus on building base strength with two-arm pull-ups and chin-ups.

- Perform 3-4 sets of 8-10 reps, with a 2-3 minute rest between sets.

- Aim for slow and controlled movements, with a 2-3 second concentric (pulling up) and eccentric (lowering down) phase.

- Perform this workout 2-3 times per week.




**Week 3-4: Developing Grip Strength**

- Focus on building grip strength with exercises like farmer's walks, dead hangs and towel pull-ups.

- Perform 3-4 sets of 30-60 second holds or 6-8 reps, with a 2-3 minute rest between sets.

- Aim for slow and controlled movements, with a 2-3 second concentric (pulling up) and eccentric (lowering down) phase.

- Perform this workout 2-3 times per week.


**Week 5-6: Developing One-Arm Support Strength**

- Focus on building one-arm support strength with exercises like one-arm hangs, one-arm negatives and one-arm isometric holds.

- Perform 3-4 sets of 5-10 second holds or 3-5 reps, with a 2-3 minute rest between sets.

- Aim for slow and controlled movements, with a 2-3 second concentric (pulling up) and eccentric (lowering down) phase.

- Perform this workout 2-3 times per week.


**Week 7-8: Building One-Arm Eccentric Strength**

- Focus on building one-arm eccentric strength with exercises like assisted one-arm pull-ups and one-arm negatives.

- Perform 3-4 sets of 1-2 reps, with a 2-3 minute rest between sets.

- Aim for slow and controlled movements, with a 2-3 second eccentric (lowering down) phase.

- Perform this workout 2-3 times per week.




**Week 9-10: Building One-Arm Concentric Strength**

- Focus on building one-arm concentric strength with exercises like assisted one-arm pull-ups and band-assisted one-arm pull-ups.

- Perform 3-4 sets of 1-2 reps, with a 2-3 minute rest between sets.

- Aim for slow and controlled movements, with a 2-3 second concentric (pulling up) phase.

- Perform this workout 2-3 times per week.


**Week 11-12: Practicing One-Arm Pull-Up**

- Focus on practicing one-arm pull-ups with negative reps and assisted reps.

- Perform 3-4 sets of 1-2 reps, with a 2-3 minute rest between sets.

- Aim for slow and controlled movements, with a 2-3 second eccentric (lowering down) phase and 1-2 second concentric (pulling up) phase.

- Perform this workout 2-3 times per week.


Success! The power of the gods now rests in your mighty grip.



Please remember that any success workout routine should be well balanced with proper sleep and recovery. If you're serious about learning high level skills it's incumbent upon you to learn how to properly rest and fuel your efforts so that all the hard work doesn't go to waste.


Also warm-up properly before main training sessions by priming the movement patterns and muscles to be used during your workout.


If you've enjoyed this article and found our tips and guides useful, please check out our other material by clicking the button below.




You can also supercharge your training goals and grip strength by visiting our store: www-happy-fat-rings.com/shop and purchasing your pair of 36mm thick-grip wooden gymnastic rings. Level up your results with the worlds only fat grip rings and get a grip on the competition.



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