The RealBlankspace Pullup Challenge

https://www.youtube.com/watch?v=9uT421-2xYE

When I went to my first real gym back from being injured I was green with envy of a group of college aged guys who were just attacking the gym in a way I wished I could. They were D1 athletes who would eventually be the people who inspired this very challenge I’m giving to you!

Unlike the Burpee Challenge this Challenge is one that I highly recommend that you do after you warm up your body with some light cardio, stretching, and even a few burpees! I don’t want you to feel like this challenge is one that can’t be overcome. I’ve seen plenty of big dudes at the gym be able to bench press over 3 plates on each side of the bar, but they won’t walk over to the pullup bar because it is difficult.

When you first start doing this challenge I’d also recommend using a rubber band to help you focus more on the proper technique versus how difficult it is to pull your own body weight up! All you do is wrap the band around the top of your pullup bar, and pull the band down around your knees or feet depending on what feels the most comfortable (I’ll take some pictures of this so you have a better visual example soon!) band

As we always do here as a #HealthyGamer we’re going to focus on a +1 mentality each week. Right now we’re going to use 2 different starting numbers. If you are doing unassisted pull ups I’d recommend starting with 3-2-1. If you are using a band or assisted pull ups I’d say make it 5-4-3 to start! I also want to mention here that if you start to hit a physical failure just make sure to make a note of where it was and work on overcoming it the next week! Physical failure is when your body is no longer able to pull yourself up with proper form. With how rigorous this challenge is I would only recommend doing it twice a week as part of your own workout plan with a few days off so that your body can recover. HERE WE GO!

Week 1:

3 Wide Grip Pullups. 1 Minute Rest. 3 Neutral Pullups. 1 Minute Rest. 3 Chin Ups. 2 Minutes Rest.

2 Wide Grip Pullups. 1 Minute Rest. 2 Neutral Pullups. 1 Minute Rest. 2 Chin Ups. 2 Minutes Rest.

1 Wide Grip Pullup. 1 Minute Rest. 1 Neutral Pullup. 1 Minute Rest. 1 Chin Up. DONE!

Week 2:

4 Wide Grip Pullups. 1 Minute Rest. 4 Neutral Pullups. 1 Minute Rest. 4 Chin Ups. 2 Minutes Rest.

3 Wide Grip Pullups. 1 Minute Rest. 3 Neutral Pullups. 1 Minute Rest. 3 Chin Ups. 2 Minutes Rest.

2 Wide Grip Pullups. 1 Minute Rest. 2 Neutral Pullups. 1 Minute Rest. 2 Chin Ups. 2 Minutes Rest.

1 Wide Grip Pullup. 1 Minute Rest. 1 Neutral Pullup. 1 Minute Rest. 1 Chin Up. DONE!

Week 3:

5 Wide Grip Pullups. 1 Minute Rest. 5 Neutral Pullups. 1 Minute Rest. 5 Chin Ups. 2 Minutes Rest.

4 Wide Grip Pullups. 1 Minute Rest. 4 Neutral Pullups. 1 Minute Rest. 4 Chin Ups. 2 Minutes Rest.

3 Wide Grip Pullups. 1 Minute Rest. 3 Neutral Pullups. 1 Minute Rest. 3 Chin Ups. 2 Minutes Rest.

2 Wide Grip Pullups. 1 Minute Rest. 2 Neutral Pullups. 1 Minute Rest. 2 Chin Ups. 2 Minutes Rest.

1 Wide Grip Pullup. 1 Minute Rest. 1 Neutral Pullup. 1 Minute Rest. 1 Chin Up. DONE!

 

Week 4: 

6 Wide Grip Pullups. 1 Minute Rest. 6 Neutral Pullups. 1 Minute Rest. 6 Chin Ups. 2 Minutes Rest.

5 Wide Grip Pullups. 1 Minute Rest. 5 Neutral Pullups. 1 Minute Rest. 5 Chin Ups. 2 Minutes Rest.

4 Wide Grip Pullups. 1 Minute Rest. 4 Neutral Pullups. 1 Minute Rest. 4 Chin Ups. 2 Minutes Rest.

3 Wide Grip Pullups. 1 Minute Rest. 3 Neutral Pullups. 1 Minute Rest. 3 Chin Ups. 2 Minutes Rest.

2 Wide Grip Pullups. 1 Minute Rest. 2 Neutral Pullups. 1 Minute Rest. 2 Chin Ups. 2 Minutes Rest.

1 Wide Grip Pullup. 1 Minute Rest. 1 Neutral Pullup. 1 Minute Rest. 1 Chin Up. DONE!

 

When it comes to the next 4 weeks I don’t really recommend increasing the volume but for the sake of really enjoying this challenge reducing the rest time or trying to remove the band and see how many unassisted pullups you can accomplish!

Example Weeks 5-8:

6 Wide (30 seconds rest) 6 Neutral (30 seconds rest) 6 Chin Ups (1 minute rest)

5 Wide (30 seconds rest) 5 Neutral (30 seconds rest) 5 Chin Ups (1 minute rest)

4-3-2-1 and DONE!

If you find that you really enjoy this challenge you can also look into weighted vests, adding weight to your pullups with belts and chains, or even doing the very slow negative version of these where you pull yourself up into the apex of the movement and try to slowly let yourself down!

 

If you end up doing a complete week or even a day of this #HealthyGamer Pullup Challenge please make sure to tweet me @realblankspace on Twitter with the hashtags #HealthyGamer, #PullupChallenge and what day/week you are working on! GOOD LUCK!

 

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