Omlouvám se všem anglicky nevládnoucím čtenářům, ale chci, aby byla moje zkušenosti dostupná širšímu publiku a dvakrát se mi to psát nechce.
I started the Armstrong Pull-ups Program in 1st January this year. Before I started I had read about Harry's experiment and hoped for similar results (I know he is not doing regular pull-ups). The morning routine and afternoon pull-ups routine is described for example here. The basic idea is to stress muscles on a daily basis five days in a row and then give them rest for two days. This is repeated for 6 - 8 weeks (or even more).
The good thing is that every day is different. The bad thing is that you shouldn't do more exercises for your back. But I supposed that exercising almost every day will do the job.
I started with maximum 10-12 push-ups and after six weeks my maximum was 11 pull-ups. See the progress? Neither do I. I didn't expect improving from 11 to 30 in 6 weeks. But for example 13 would be nice. But 11 again? Something is wrong. Yes, I can do more pull-ups in total, therefore more sets and repetitions. But the maximum is the same. And because the program was designed for maximum reps in one (first) set and didn't work, I quitted it.
Even the longest day routine lasts only about 15 minutes and I have never felt sore after it or the next day. I believe that in some more weeks I could improve but I prefer going back to a more various training and improve faster. Or at least I will know I have given it maximum effort every other day. I may add some weight into this program or do more reps etc. But it wouldn't be Armstrong pull-up program anymore.
I started doing weighted pull-ups and I feel good after it. I'll go this way for a month or so and see the results. I like the fact that I can do 10 pull-ups without added weight and 5 pull-ups with 9 kg on my belt. Then after removing the belt I can almost fly. :-)
EDIT 21. 2. - This morning I did 12 pull-ups. :)