When this workout is complete, you will have completed just over double your max amount of reps

(albeit in multiple sets). You get five sets to hit this number. To determine the starting reps for the first set, take your current max and multiply it by .80 (therefore set #1 = 80% of your max reps). For example, if your max is 30 repetitions, you will take 30 x .80 = 24, or 24 Chinups for set number one. The following four sets should be performed at 60 %, 40%, 20%, and 10% of your max. calculated again by multiplying your max reps by.60, .40, .20, and .10. The chart below will save you some time, unless your max does not end in a 0. If that is the case then the calculations are up to you.

Look, I know youve got a calculator app on your cell phoneI cant do everything for you!

Max Number 50 40 30 20 10 Set #1 40 32 24 16 8 Set #2 30 24 18 12 6 Set #3 20 16 12 8 4 Set #4 10 12 6 4 2 Set #5 5 4 3 2 1

Next you need to determine your rest time between sets. If your max number was 20 or less you will be resting 3 minutes after the 1st set, 2 minutes after the 2nd, 1 minute after the 3rd, and 30 seconds after the 4th set. If your max number was greater than 20 you will be resting 4 minutes after the 1st set, 3 minutes after the 2nd, 2 minutes after the 3rd and 1 minute after the 4th set.

If youre unable to hit these numbers for your sets, you will attempt the same workout the following week and each week thereafter as needed. Once you are able to complete the workout with the prescribed number of repetitions, well add some volume. If your first set was under 20 you will be adding 1 rep to each of the 5 sets. If your max was 20 or more, you will be adding 2 reps. per set. Once you have added reps for each set twice, go back and test your max number.

If your max number of consecutive Chinups/Pullups has increased (which it shouldve), you should now go back, re do your calculations, and start the cycle once again.

Notes: I realize I have used Chinups and Pullups interchangeably and I understand for mo st people Pullups are a bit more difficult. I have given you the choice. Whichever movement you decide to test your max number with is the one you will use for the program. I would suggest you repeat the workouts under the same conditions as the week pri or. For example, if you did it after Deadlifting on Week #1, I would suggest doing it after your Deadlifting on Week #2. This will rule out any other variables that may have the potential to have a negative effect on your performance (i.e. accumulated fatigue). I have had success with some athletes performing this program with the assistance of Jump Stretch Bands. Specifically, those unable to meet the aforementioned prerequisite criteria.

Jasons gym, and more at: http://iron-arena.com/coaches/jason-manenkoff.html