Phase 2 — Strength Development
Harder variations, more volume, shorter rest. If you haven't gotten your first pull-up yet, this is the phase where it happens. Frequency: 4 days on, 3 off (same structure).
Phase 2 key: slower eccentrics (lowering phase) are your main tool for building muscle without weight. A 3-second negative on push-ups and pull-ups creates significantly more tension than fast reps.