Jeff Cavaliere’s Athlean-X Pull-Up Challenge (ALL LEVELS!)


Want to take a shot at Jeff Cavaliere’s pullup challenge? It doesn’t matter if you can knock out more than 15 reps in a single set of pullups or struggle to do up to 3. Anyone can take part in this pull-up workout challenge.

The rules are simple. You perform a certain number of reps of a pull-up dependent upon your starting strength level. This number is determined specifically by the number of pullups you can do in a single set to failure. You can either test this before you attempt the challenge or on a separate day so you can be fresh for the main event.

Here is how to determine your pull-up rep goal:

1-3 pullups in a single max set: You will perform 15 reps in this challenge
4-8 pullups in a single max set: You will perform 30 reps in this challenge
9-14 pullups in a single max set: You will perform 40 reps in this challenge
15 or more pullups in a singe max set: You will perform 50 reps in this challenge.

That said, the scoring in this workout is not about your ability to perform the number of reps so much as it has to do with how many sets it takes you to perform them. Each time you drop from the bar, the set you are performing is considered over. Your rest time between sets should either be as long as it takes the person you are going head to head with to complete their reps or 30 seconds max if you are performing it by yourself.

To count these reps you want to be sure that you get your chin up over the bar on every rep and that you extend all the way down at the bottom. Count out the rep at the bottom to ensure that you pause briefly before ascending into your next repetition.

The short rest time is definitely going to be a humbling addition to this workout for many. You may be used to knocking out reps of pullups but then taking adequate rest in between sets to enable you to get just as many or close to as many reps again in subsequent sets. Not here. You have to max out that rest time at just 30 seconds and get back up on the bar to continue.

If you are performing this in the doorway at home using a door pull-up bar and find that your legs are too long and hit the floor – it is acceptable to bend your knees behind you. Generally, if height isn’t an issue however I recommend that you keep your legs straight and a little out in front of you to maximize the output of the kinetic chain without succumbing to energy leaks that can sap your strength.

It doesn’t matter if you are a rank beginner or someone that is more advanced, anyone can perform this pullup challenge. Be sure to share it with a friend that you think would like the chance to compete as well. If you don’t do as well as you think you could, don’t be afraid to rest up a couple days and come back to perform it again. Also, you may find that you used the wrong strategy when you performed this challenge. Taking the sets close to failure may be costing you a shot to get more reps out in later sets but you need to be careful that you don’t do too many unnecessary sets that will increase your total count.

So how do you score yourself? Use this chart to see.

How many sets did it take you to complete your goal number of reps?

5 or less sets: X-Treme
6-8 sets: Elite
9-11 sets: Pro
12-15 sets: Solid
More than 15 sets: Basix

If you are looking for workouts to not only increase your pullups but help you to do more pullups than you are right now while building a ripped athletic body, be sure to click the link below to visit athleanx.com and start building the body of an athlete today.

For more videos on how to do more pullups and the best way to build a bigger back, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Get ripped six pack abs here – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

Leg Workouts for Women

Would you like to learn some leg workouts for women? Circuit training workouts are the best way to get a great workout in the shortest amount of time possible. In today’s post I go over circuit training leg workouts for women. So if you would like a great leg workout read on…

Type 2 Diabetes and Weight Loss – Is Losing Weight As Difficult As It Is Made Out To Be?

First, let us get one thing clear: losing weight is never easy. There are always challenges involved. At some point, you are bound to struggle. If you have followed a long-term weight loss plan earlier, you probably found you inevitably stalled – sometimes more than once. This is why persistence is perhaps the number one tool for weight loss success. If you can keep going by making adjustments when necessary, nothing is going to stop you from reaching your goals.

Type 2 Diabetes and Weight Loss – Setting SMART Goals for Exercise and Weight Loss

Goals: they can work for you or against you. For better or worse they exist and no doubt you plan to make good use of them. Goals can be harmful when too much emphasis is placed on the “promised” results. You must dedicate yourself to the process because it is only when you actively commit to the process the results will come. You can view this as pushing through a short-term struggle for a long-term gain. Another way goals can work against you is if they are not adequately structured: this is where the idea of S.M.A.R.T goals come in.

Ways to Lose Weight Post Pregnancy

Pregnancy is a wonderful phase in one’s life. Those nine months we ensure that we eat nutritious food that will lay the foundation stone to our little one’s health.

How Can A Medical Weight Loss Center Help You?

There are a number of benefits of going to a medical weight reduction center for your quest to lose weight. Let’s take a look at some of the many side effects of being overweight. Firstly it can lead to heart disease which can be fatal. Being overweight can lead to diabetes, high blood pressure, stroke, sleep apnea, gall bladder problems, back pain and knee pain. Being overweight can also cause a person to become depressed or if a person already suffers from depression it can be made worse by their being overweight. Losing weight can take a bit of time and unfortunately many people lose motivation when they don’t see big results fast enough. It will take a time to reach your goal weight and by…

getimage 1

You May Also Like