The Armstrong Method: Fundamentals of this Workout Method

Whether you’re a seasoned athlete or a beginner, you’ve probably heard of the Armstrong Method, this popular training technique that has proven its worth. This training technique, born in the American sports world, aims to help you perform more pull-ups and improve your overall physical condition.

Charles Lewis Armstrong, Founder of the Method

Before diving into the details of sets and repetitions, let’s take a brief overview of the Armstrong method. This method is named after its creator, Major Charles Lewis Armstrong (born in 1948 and passed away in 2011), a former U.S. Marine who developed this technique to improve his pull-up count. The main message of this method is that you can always do more, regardless of where you are in your fitness journey.

The Armstrong method is based on a five-day training program, with two days of rest.

Each week, you follow a specific program that consists of a series of five exercises, each targeting a specific aspect of your physical condition. Each exercise is designed to improve the strength of your arms and back, two essential areas for performing pull-ups effectively.

The Two Types of Pull-ups in the Armstrong Method

The Armstrong method heavily emphasizes pull-ups, which are the most utilized exercise. In fact, the method involves two types of pull-ups: pronation and supination.

In simple terms, pronation refers to the rotation movement of the forearm that turns the palm downward, while supination is the opposite, with the palm facing upward. These two movements engage your muscles differently, allowing for a complete and balanced workout.

A Weekly Program Following the Armstrong Method

Morning Routine, Monday through Friday

Every morning (Monday through Friday), perform 3 sets of push-ups to failure to strengthen the shoulder girdle and improve strength endurance. Take several minutes of rest between each set and wait at least 3 hours before starting the main pull-up workout.

Monday: 5 Sets of Pull-ups

Do 5 sets of pull-ups to failure. Rest for 1 minute 30 seconds between each set.

Tuesday: 1 Pull-up, then 2, then 3…

Pyramid method. Start with 1 pull-up, rest for 10 seconds. Gradually increase until failure. Following this, do a final set at maximum capacity.

Wednesday: Varying Grips

3 sets of wide-grip pull-ups in pronation, 3 sets in supination with hands close together, then 3 sets in wide pronation grip. Maintain the same number of repetitions for each set, taking 60 seconds rest between sets.

Thursday: Working on Endurance

Do as many sets as possible with a fixed number of repetitions. Rest for 60 seconds between each set. Stop at the first sign of failure.

Friday: Challenge Day!

Repeat your most challenging workout of the week. Make sure to vary it each week.

Saturday: Complete Rest. Do Nothing!

It’s imperative to take a complete rest day for recovery and to allow your body to regenerate.

Sunday: Light Activity or Complete Rest

According to the Armstrong method, the second rest day could include light activity such as walking or yoga. Otherwise, complete rest is equally beneficial. If you feel fatigue, opt for complete rest.

With this structure, you give your body time to recover and adapt, thus maximizing the benefits of your training while minimizing the risks of overtraining or injury.

Rest in the Armstrong Method: A Crucial Step

Rest is a crucial element of the Armstrong method. Indeed, this technique advocates two rest days per week to allow your body to regenerate and prepare for the next series of exercises. It’s important to note that rest doesn’t mean complete inactivity. On the contrary, you’re encouraged to stay active during your rest days by practicing light activities like walking or yoga.

Understanding the importance of rest in the Armstrong method is essential for anyone who wants to get the maximum benefits from it. Respect the rest days!

Although the temptation to skip these rest days might be strong, especially for passionate individuals looking to maximize their gains, it’s crucial to understand that overtraining can lead to injuries, exhaustion, or progress stagnation.

The rest days planned in the method aren’t simply arbitrary breaks in your training, but rather deliberately integrated moments to allow your muscles, tendons, and joints to heal and strengthen. During this period, the small muscle tears caused by intensive exercise have time to repair, making the muscle stronger than before. Additionally, this gives your nervous system time to recover, ensuring you’re mentally fresh and ready for your next sessions.

Your Training Log: An Essential Tool

An often overlooked but essential element in implementing the Armstrong method is the training log. This pocket book is a valuable tool for tracking your progress and helping you stay motivated throughout your journey. It’s recommended to note the number of repetitions and sets completed each day, as well as the rest times between sets.

Major Armstrong himself emphasized the importance of tracking physical activities. By regularly noting your performance, you can visualize your progress and better understand how your body responds to training. For example, you can identify if you need more seconds of rest between sets or if you can increase the number of pull-ups in a set.

The other advantage of the training log is that it allows you to set goals and track your progress toward achieving them. You might, for example, aim to increase the number of pull-ups you can do in one minute, or reduce your rest time between sets. Whatever your ambitions, the training log is an indispensable tool to help you progress with the Armstrong method.