Many of my exercise goals are absorbed from others, and the first quarter of 2012 was no different.  Other M’s goal is to do one pull-up by the end of March.  My goal was straight from this great video: 8 pull-ups.

I could already do 1-2 pull-ups, which is a decent base for adding 7 more.  However, if you’ve got more potential for growth than I do, there are a a couple tricks you can use which work great.

Negative pull-ups: start with your chin over the bar and lower yourself as slowly as possible.  More info here.

Assistance bands: big rubber band stretching from the pull-up bar to the bottom of your foot.  It reduces the amount you are lifting, making it easier to work up to an unassisted pull-up.  More info here.

Training regimen:

• Pull-ups twice a week
• 5 sets each pull-up day
• Each set is max pull-ups followed by enough negatives to make 8 per set.

I’m proud to report my final two pull-up days for this quarter started with the full 8 pull-ups on the first set.  No negatives required!  I’m less proud to report that my other 4 sets each day were replaced by victory laps around the apartment.

Alas, I’m again in need of a new exercise goal.  Who’s got one?