Program for pulling up on the horizontal bar. Program Rules
Sport & Fitness
Pullups: Following Brett Stewart’s 50 Pullups in 7 Weeks program
“Everyone wants to be slim, strong and healthy, but how to choose a training plan that will help to achieve the best results in the shortest possible time? The main problem for those who seek to improve their physical fitness, as a rule, are not difficult exercises, but lack time for training. "
The primary task is to increase physical fitness and increase the number of pull-ups. It would certainly be very cool to do 50 times in one approach, but now it seems to me to be a very cool result and even an unbearable peak for me. Therefore, in the first place I will try to improve my physical. form due to Brett Stewart's training program "50 pull-ups in 7 weeks."
Goal Accomplishment Criteria
at least 50 pull-ups in one workout
Preparatory Workout: Week # 1
Rest days
Rest between sets7-week Phase 1 Program: Week # 1
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: 60 seconds (more if necessary).
7-week Phase 1 Program: Week # 2
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets
7-week Phase 1 Program: Week # 3
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: 90 seconds (more if necessary).
7-week Phase 1 Program: Week # 4
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: 90 seconds (more if necessary).
7-week Phase 1 Program: Week # 5
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: 90 seconds (more if necessary).
Monday Warm up
10 straight grip 9 reverse grip 9 straight grip 7 reverse grip 6 straight grip Stretching Wednesday Warm up
11 straight grip 10 reverse grip 9 straight grip 7 reverse grip 5 straight grip Stretching Friday Warm up
14 straight grip 12 reverse grip 11 straight grip 9 reverse grip
Stretching Reading book
This book is built on a flexible program that is equally useful for both men and women.
This is a simple progressive training program designed to transfer you from the current level of physical fitness to a level that allows you to perform at least 50 pull-ups in one workout. The program is divided into three levels and is suitable for everyone who wants to study, regardless of age, gender and ability.
Since this exercise requires that you lift your entire body weight up, you will need to achieve the optimal ratio of strength to weight. If you have extra pounds, it will be more difficult for you to pull yourself up. But the good news is that as you progress through the three levels of the program, you will lose weight due to a significant acceleration of metabolism and an increase in lean muscle mass. Performing at any level of the program will help you create a strong body and relief muscles. To do this, you will need to train only 20 minutes a day 3 times a week.
Understanding that the first step is the hardest part of any new fitness plan, I want to save you some time and effort by looking at some of the most common excuses.
Excuse: "I'm not going to pull myself up in the gym, because too many people will witness my failure."
DECISION. Start away from prying eyes, at home. Try installing the crossbar in the doorway or basement.
30-MINUTE Pull-Up Record (MEN): 543
Stephen Highland (UK) July 5, 2010, Surrey, England
30-MINUTE Pull-Up Records (WOMEN): 398
Elice Webber (USA) February 6, 2010, Clermont, Florida
Excuse: "I can't pull myself up even once."
DECISION. You do not have to start with pull-ups. The preparatory level program offers a lot of exercises that prepare you for pull-ups, develop strength and strengthen self-confidence.
Excuse: "This is probably too hard for a beginner."
DECISION. Everyone can perform these proven and effective exercises. In addition, we have provided options for beginner, intermediate and advanced level.
DISCLAIMER: "I do not have time for classes."
DECISION. This program is based on training sessions that take 15-20 minutes (including rest between sets) and is conducted only 3 times a week. Therefore, finding time for such classes is very easy. Approaches can be followed even during morning routines.
Now that the excuses are gone, it's time to find out what you can expect from this book.
PART I will introduce you to the program and dispel the fear of pull-ups, explaining what the correct technique for doing them should be. You will learn how pull-ups are useful for your health and fitness, and get answers to your questions. The main goal of Part I is to prepare you for a training regimen that transforms your body and changes your whole life. The first step along this path will be psychological preparation, warm-up, stretching and an initial pull-up test.
PART II will allow you to begin the implementation of training plans designed for people of any age, gender and level of physical development. They are divided into three phases, each of which has its own exercise plan and its own duration. Each next level is based on the results of the previous one, so that it is easier for you to achieve your goal.
PART III introduces you to several sophisticated pull-up options that use a variety of grips and movements. These exercises will allow you to better work out specific muscle groups. In addition, it provides recommendations for using these advanced options to maintain, maintain and further improve your fitness.
Among other things, the book contains interesting facts about pull-ups, about world records in this discipline and tips for improving physical fitness.
Part 1. Overview
Part 2. Programs
Part 3. After the "50 pull-ups"
application
7-week Phase 1 Program: Week # 6
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: 90 seconds (more if necessary).
Monday Warm up
11 straight grip 12 reverse grip 11 straight grip 10 reverse grip 10 straight grip Stretching Wednesday Warm up
15 straight grip 12 reverse grip 10 straight grip 9 reverse grip 9 straight grip Stretching Friday Warm up
17 straight grip 15 reverse grip 12 straight grip Stretching
7-week Phase 1 Program: Week # 7
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: 90 seconds (more if necessary).Monday Warm up
14 straight grip 16 reverse grip 10 straight grip 10 reverse grip 10 straight grip Stretching Wednesday Warm up
15 straight grip 15 reverse grip 10 straight grip 10 reverse grip 10 straight grip Stretching Friday Warm up
14 straight grip 13 reverse grip 12 straight grip 11 reverse grip 10 straight grip Stretching 7-week Phase 1 program: Week # 8. Control test.
One to three days after the completion of the third training day of the seventh week, carry out a control test of phase 1 - perform the maximum possible number of pull-ups with good technique, just like during the initial test.
Before the test, you must definitely have a good rest, saturate the body with water, thoroughly warm up, stretch and positively tune in to the workout - mentally see how you perform repetition after repetition without visible effort, sweeping away all obstacles on your way to the cherished goal.
7-week Phase 2 Program: Week # 1
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: 90 seconds (more if necessary).
Monday Warm up
12 straight grip 10 reverse grip 9 straight grip 9 reverse grip 8 straight grip Stretching Wednesday Warm up
12 straight grip 10 reverse grip 10 straight grip 9 reverse grip 9 straight grip Stretching Friday Warm up
13 straight grip 10 reverse grip 10 straight grip 9 reverse grip 8 straight grip Stretching 7-week Phase 2 Program: Week # 2
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: 90 seconds (more if necessary).
Monday Warm up
15 straight grip 11 reverse grip 10 straight grip 9 reverse grip 8 straight grip Stretching Wednesday Warm up
15 straight grip 12 reverse grip 11 straight grip 9 reverse grip 8 straight grip Stretching Friday Warm up
14 straight grip 13 reverse grip 12 straight grip 11 reverse grip 9 straight grip Stretching 7-week Phase 2 Program: Week # 3
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: 90 seconds (more if necessary).
Monday Warm up
15 straight grip 14 reverse grip 10 straight grip 12 reverse grip 10 straight grip Stretching Wednesday Warm up
15 straight grip 14 reverse grip 11 straight grip 13 reverse grip 10 straight grip Stretching Friday Warm up
14 straight grip 14 reverse grip 14 straight grip 12 reverse grip 11 straight grip Stretching 7-week Phase 2 Program: Week # 4
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: 90 seconds (more if necessary).
Monday Warm up
17 straight grip 10 reverse grip 16 straight grip 10 reverse grip 14 straight grip Stretching Wednesday Warm up
14 straight grip 19 reverse grip 11 straight grip 13 reverse grip 9 straight grip Stretching Friday Warm up
19 straight grip 13 reverse grip 14 straight grip 13 reverse grip 11 straight grip Stretching 7-week Phase 2 Program: Week # 5
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: 90 seconds (more if necessary).
Monday Warm up
22 straight grip 13 reverse grip 11 straight grip 10 reverse grip Max. direct grip Stretching Wednesday Warm up
24 straight grip 10 reverse grip 11 straight grip 13 reverse grip Max. direct grip Stretching Friday Warm up
26 straight grip 10 reverse grip 11 straight grip 10 reverse grip Max. direct grip Stretching 7-week Phase 2 Program: Week # 6
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: 90 seconds (more if necessary).
Monday Warm up
30 straight grip 15 reverse grip 10 straight grip 15 reverse grip Max. direct grip Stretching Wednesday Warm up
33 straight grip 16 reverse grip 11 straight grip 13 reverse grip Max. direct grip Stretching Friday Warm up
35 straight grip 10 reverse grip 11 straight grip 10 reverse grip Max. direct grip Stretching 7-week Phase 2 Program: Week # 7
Rest days: Tuesday, Thursday, Saturday, Sunday.
Rest between sets: In between sets, relax or stretch to tune in to the next set - no more than 5 minutes.
Monday Warm up
30 straight grip Rest / Stretching 22 reverse grip Rest / Stretching Max. direct grip Stretching Wednesday Warm up
34 straight grip Rest / Stretching 20 reverse grip Rest / Stretching Max. direct grip Stretching Friday Warm up
35 straight grip Rest / Stretching 24 reverse grip Rest / Stretching Max. direct grip Stretching 7-week Phase 2 program: Week # 8. Control test.
To properly prepare, be sure to set aside at least two full days to rest, limiting yourself to a light stretch. Some athletes prefer to rest from three to five days, performing only a few easy approaches on the third day of rest.
- September 04, 2015 08:14
The comprehensive program of 50 pull-ups in 7 weeks is a phased set of exercises that does not require special training from you, with the help of which the entire upper body, arms, shoulder girdle, back and abs are transformed and most importantly, you can pull up 50 times in one approach!
You can come to this result if you go through a comprehensive program.
The huge “+” of this program is that it provides for a different physical level of training, which means that even if you can’t pull yourself up at all, you will learn this if you are systematically involved in the preparatory program. And those who are pulled up 7 or more times select the program level for themselves.
Where do you start?
Go through the steps:
STEP 1. Test
Pull up the maximum number of times in one approach and select the program level by clicking on the link on the right in table No. 1.
Table number 1. Test execution
№ |
The number of pull-ups at a time |
Program level |
1 |
from 0 - 6 pullups |
|
2 |
from 7 to 13 pull-ups |
|
3 |
from 14 and more pull-ups |
|
4 |
50 or more pull-ups |
|
5 |
Proper exercise for the test:- starting position: hold the bar with a “direct grip” (palms looking forward, and arms at elbows fully extended), hands are located slightly wider than shoulders. The feet do not touch the surface during the entire exercise. At the beginning of the exercise, bring the shoulder blades to each other (imagine that you are holding a pencil between the shoulder blades and your task is to prevent it from falling). - test execution:1. Flattened shoulder blades, arms on the bar straight at the elbows.2. Look at the crossbar, exhale and chin up to the crossbar, guiding your elbows to the floor. It is important that during the execution of this phase, the shoulders are laid back and the chest forward.3. Take a breath and lower down to the starting position.4. Take care of yourself so that the movements in the phases of raising and lowering are smooth and without sharp jerks, without jerking your legs and swaying. |
STEP 2. Choosing a program level
After you know your level of the program, just click on the link (the text in highlighted color in the right column of table No. 1) and follow the further instructions.
STEP 3. Warm up
A light warm-up before exercise is required. The warm-up consists of light exercise and takes about 10 minutes.
The warm-up includes three stages:
Table number 2. Warm up exercises
№ |
The name of the stages |
Number of repetitions |
1 |
GENERAL (circular motions): |
|
— |
Hands |
10 each way |
— |
Elbows |
10 each way |
— |
Arms in the shoulders |
10 each way |
— |
Neck rotation |
5 each way |
— |
Lower back torso |
5 each way |
— |
Loin |
10 each way |
2 |
PULSE ACCELERATION (light, gradually increasing exercises that start the process of increasing the heart rate). Choose one of the exercises: |
|
— |
Running on the spot |
6 repetitions of 5-7 seconds each |
— |
Jumping in place |
10 |
— |
1 |
|
3 |
PRIVATE MOBILIZATION (initial study of joints and muscles involved in movements - these movements are faster than in general): |
|
— |
Jeb (Poke) - A Long, Straight Kick |
10 for each hand |
— |
Hook - a side bend bent at the elbow |
10 for each hand |
— |
Uppercut - a blow that is applied from the bottom up |
10 for each hand |
* follow the breathing technique inhale when doing the exercise, exhale when returning to the starting position |
STEP 4. Stretching
Table number 3. Stretching exercises
№ |
Name and Description |
Duration of stretching / sec. |
Rest between sets |
Number of approaches |
1 |
Forearms and wrists:Standing positions, feet shoulder width apart, both arms extended in front of you, back straight. Turn your right palm up, and grabbing the fingers of your right hand with your left hand from below, slowly pull them towards you |
15 sec on each hand |
— |
1 |
2 |
Shoulder girdle and upper back:Standing positions, feet shoulder-width apart, both arms outstretched in front of you, fingers crossed between each other in a lock so that the palms are facing forward, the back is straight. As you exhale, stretch your palms forward. Push your palms away from your body, starting movement from the shoulder joints and upper back, when you round the upper back, allow your neck to naturally bend |
15 seconds |
30 seconds |
2 |
3 |
Shoulder girdle:Standing position, legs shoulder-width apart, one arm extended across the chest, the other bent at the elbow at an angle of 90 °. Raise your elbow bent |
15 seconds on each hand |
— |
1 |
4 |
Chest:Standing positions, straight back, arms clasped together in a lock behind his back. Keeping your body in a straight position, smoothly move your arms as far away as possible from the back, lifting them up try not to bend your arms at the elbows, and your shoulders should be lowered all the time |
15 seconds |
30 seconds |
2 |
5 |
Hands:Standing position, legs shoulder-width apart, back straight, arms raised up and bent at the elbows so that the palms of one hand grab the elbows of the other. Thus, a dome forms above your head. While holding this position, lower the left hand to the top of the right shoulder blade, gently pull the left elbow down with your right hand. Rest 10 seconds and repeat on the other hand |
15 seconds on each hand |
— |
1 |
6 |
Neck:Standing position. Slowly lower the chin to the middle of the chest, then tilt the left ear to the left shoulder (you can help with your hand to strengthen the stretch), then the right ear to the right shoulder, then tilt your head back and look up |
10 seconds per position |
— |
1 |
At the end.
Download the print version: "".
Regardless of the level of the program, you need to learn how to perform the exercises correctly.
Breathe correctly while pulling up:
- Exhale during the rise phase (while moving up), Inhale during the lower phase (while moving down). The main thing is not to hold your breath during movements (follow the breathing technique).
Pull Up Speed:
- Pull-ups are performed at a smooth, slow, controlled pace. Each repetition takes 4-6 seconds and is performed without jerking and swinging.
Motivational video on the topic of pull-ups, watch:
98, 99, 100. Well, here. Finally, I pulled myself up without swinging 100 times in one go. For me, this is an achievement. Surely there are people who can do more for the approach, but I don’t know such people. Moreover, I did not find in the lists of records for pull-ups such a category as the maximum number of pull-ups without swinging in one approach. There is 1 minute, 3, half an hour, an hour, etc. (with the ability to jump from the horizontal bar any number of times) ...
I can’t say that 100 times there was some goal that I had been striving for all my life and walked, looking ahead with the unblinking gaze of an adherent of the horizontal bar school. Not at all. But it just so happens that when you do something that you like, you strive to do it better. And the criterion of "best" for any occupation is your own. In pull-ups with fixed requirements for the performance technique, the criterion is the number of repetitions. More is better. And when I rolled up to 80 times for the approach, I decided that the next decent milestone would be 100 times. Quite logical
And all would be fine, but lately I have a growing number of questions in my inbox, such as: "Tell us about your training methodology." So I began to think about the technique. Is she there?
Frankly, there is no such thing as a technique in the generally accepted sense of the word. But there are a number of developments, some empirical discoveries, conjectures, and almost iron facts. I’ll tell you everything honestly, and you, to the extent of your depravity, will choose what suits you best.
Iron fact: in order to achieve a goal, it is necessary to formulate this goal as specific as possible. “I want to learn how to pull myself a lot” is not the goal. This is an empty concussion with zero semantic load. “I want to pull myself 100 times” is already better. And the more specific and clear the goal is, the more likely it is to achieve it.
Decided on the purpose? Do not rush to develop a strategy for achievement, to build a trajectory, which for some reason, according to popular belief, must certainly be straightforward. The main thing to think about is what you might not be able to achieve. It may happen that when you discard everything harmful and unnecessary, the goal from an almost ghostly one will become banally achievable.
The first in a series of obstacles is injury. It may seem that the author comes from the wrong end, but this is the secret. We are not talking about an operational plan and not about a tactical one, but about a strategy. Achieving record results can only be expected as a result of many years of serious training. And here it turns out that the main factor among others is injuries that throw you out of the training process. Injuries are very different - from simple corns to stretching the muscles and ligaments involved in the movement. To avoid them, I will give some practical advice:
1) Be careful and focused when doing exercises. Always.
2) Before training, be sure to warm up and warm up. A good run will not hurt.
3) There is no truth in calluses. Use gloves if the skin is overloaded. Better than his own skin, of course, there is nothing, and no gloves will give such control. But if you tear off the skin, then it will not grow instantly and it will be ineffective, consider a stupid waste of time.
4) Do not combine workout and other sports. Like wrestling (boxing, swimming, tennis) - engage in separate wrestling for six months and separately in workout for six months. Together, nothing will work. The completely different dynamics of the loads leads to the fact that the ligaments do not understand what they want from them and can’t adjust normally.
The second factor is a strategic brake on disease. Colds, flu, or worse, not just knock you out for a week or two from the training process, but throw you back. For a month, or even for half a year ... What is there to advise ... Strengthen immunity. This is the time to paint the energy model of a human being, but, I am afraid, this will not be a pull-up technique on the horizontal bar, but something much less clear.
In short, try to remove from life all those phenomena that lower your energy and strengthen those that increase it. Do not absorb poisons (alcohol, smoke, fast food), limit your viewing of TV (I don’t watch or regret at all), try to play less at the computer or quit this activity altogether, do not quarrel and do not get nervous. And, on the other hand, breathe more clean air (mountains, forest, at least a park), drink clean water (in the city it is spring water, if there is a spring 3-5 km from the house - do not be lazy, take water home from it every day , combining with jogging and training), eat the most pure foods (I don’t know what to recommend here at all), laugh more and smile.
Now that global issues are over, let's move on to the point. Pulling up on the horizontal bar itself is quite a difficult exercise, in terms of the number of muscles and joints involved in it. And within the framework of the rules, restrictions that are imposed on this exercise in a specific situation, you will have one or another room for maneuver. Let's try to list the main nodes that are subjected to load and, as a result, that can cause a stop.
1) The skin on the palms (I would have tightened another 500 times if the skin had not come off).
2) Fingers / flexors of the hand (I would have pulled 500 more times if my fingers hadn’t been unclenched).
3) The brachioradius muscle + biceps.
4) The widest muscles.
5) Shoulder joints.
6) Breathing.
7) The heart.
Of course, the press, legs and all the other muscles of the body, one way or another, also take part in pulling up, but it is simply unrealistic to overload them stronger than the already listed nodes.
And now the first, for many beginners, non-obvious point: between these nodes you can redistribute the load.
For example:
Do you have a weak, hardy brush? Pull yourself up at an accelerated pace (so that the total time spent on the horizontal bar is less, for a given number of pull-ups), carefully lower yourself in the lower phase, avoiding the shock load on your fingers / brush / skin. Thus, you will unload the brush, but significantly increase the load on the heart / lungs + brachioradial / biceps.
Weak breath? Do not break the pace, but you yourself understand that then hands and hands will get more.
Superkist? Use this factor to the fullest extent: pull yourself with a wider grip (the load on the hand is more, but you need to pull less to get your chin up to the horizontal bar and so you save on the overall energy in motion), beat in the lower phase (this, of course, gives an additional the load on the shoulder joint, ligaments, but also unloads the biceps / brachioradial in the lower corners), if the rules allow it - rest on one side (it’s difficult to call it a rest, of course, but at least the stagnant blood in the clogged muscles can be dispersed).
Very strong and hardy brachioradialis and biceps, and everything else is so-so - pull up at a slow pace, evenly and carefully, so as not to hit other nodes.
In order to achieve serious results, you need to get a balanced body in which there are no particularly weak spots and there are a couple of super-powerful ones. What kind of nodes you will pump - your business. But try to periodically tighten the weak and make them the strongest.
For example, they sometimes ask me: - What do you breathe like a steam locomotive? To which I have a question in my head: - Why don’t you breathe like steam locomotives? What results can be discussed when one of the nodes is actually ignored? You want to achieve the ultimate result for yourself and breathe, as if walking with a dog ... Nah, that won’t work. The flow of oxygen to the muscles should be hurricane. Where do you get it? You need to breathe like 10 locomotives, if you want to squeeze everything out of yourself. A side bonus to this will be the ability to tear hot water bottles like children's balloons.
Before you make at least some kind of program, even for the near future, it is worth taking a measurement of what we have at the moment. Perform a control pull-up to the maximum and clearly write down what exactly in your opinion caused such a bad result. Which nodes in your opinion did not behave well enough.
Tips for strengthening individual nodes:
1) Leather. Hang on the horizontal bar on two hands, on one, intercepts, swinging. Leather is such a thing that you need to follow it very carefully. I got carried away a little and tore off a piece - I lost 2 weeks of work. If the skin is overloaded, but you still need to work on other nodes - use gloves, a terry towel, slippery bags (a double folded bag gives an absolutely slippery coating that completely relieves the skin, but overloads the brush). A break of 2 weeks will nullify your monthly achievements.
2) Fingers, brush. Same as for the skin, only now with gloves and other leather insulators (towels, bags).
3) Brachioradialis, biceps. Pull-up with weight, static hangs in different angles, pull-ups on one. These are the most dynamic muscles in the exercise, so they are at the maximum risk of stretching and injuring their ligaments. Be careful of them, warm up and massage after overload.
4) The widest. Wide grip pull-in, with load. Tightening with a narrow back grip with a load.
5) Shoulder joints. They train all the time, no matter what you do, but since they also have special requirements, you should carefully knead / warm them up to the maximum load. Do not tear thoughtlessly - stretching such joints can take you out of the training process for months. They work great when pulling up with swinging.
6) Breathing. Since pulling up one has to breathe powerfully and under load, it is necessary to pump such breathing under load. Running, etc., of course, is good, but pulling up with a buildup more than 50 times is much more powerful. Specialized training is underway.
7) The heart. It is difficult for the heart to work when pulling up, but, nevertheless, in serious training it is possible to bring it to critical modes. Here, probably, one should not forget about the general endurance (running, swimming, skiing), but again, pull-ups with swinging many, many times.
Knowing all this and taking it into your arsenal in your training, you now have every chance to sharply add to the pull-ups. But that is not all. For most beginners, I advise to quickly increase the result in pull-ups to conduct two workouts a day - before lunch and before dinner, pull up in the ladder. Moreover, the ladder only up and to the stop. Breaks from 5 seconds at the beginning to 3-4 minutes at the end. It is very important to have this short workout before eating. Thus, you will develop a conditioned reflex that feeding is due to a good result on the horizontal bar. It works. Moreover, the higher the result and the more you squeeze yourself, approaching the limit of physical capabilities, the more closely you will need to work not so much on the physical component, as on communication with the subconscious, so that it allows you to cross the limits that an ordinary person has to subconscious will not allow to cross.
Here I am forced to step back and clarify the situation with the subconscious a little. This is again a model, but we are quite happy. So, there is consciousness and there is subconsciousness. Consciousness is our Self. We think that we are cool, smart, finally we can understand everything and from 5 years we have no decree. In fact, we do not know anything about this world, our plans are illusive and absurd, life is inefficient and empty. The subconscious is something, a presence that for the majority does not become obvious in a lifetime. The subconscious mind contains all our knowledge and memories, does not miss a second, knows everything about the past and the future. It is not a secret for him what happens after death and why life is given. Our attempts for him look like a theater of the absurd, and it does not respect us for this. The main function that the subconscious performs is the limitation of consciousness so that it does not ruin the physical shell for the time being. The subconscious mind has absolute and total power over everything that happens to a person. It filters out the video going through the eyes into consciousness, palm off the thoughts that we take for ours, can make us weaker or stronger any number of times, if it sees fit. But to make him your ally, so that the will of consciousness is reflected at least a little in the actions of the subconscious is the greatest achievement. In order to prove itself in the eyes of the subconscious, so that it respects you even a little, one must do the right thing from his point of view. Well, judge for yourself. His task is to protect your body, and you are ruining it: smoking, alcohol, sports - all these are completely inadequate things from the point of view of the subconscious, aimed at destroying the body (sports are not physical education, as you understand) and after that behavior you don’t trusts. How can you not trust your 3 year old child. Yes, you love him with all your heart, but what kind of trust can we talk about? His behavior is inadequately aggressive to the environment. It is worth gape and he already runs out onto the roadway. Here - exactly the same thing. One of the toughest examples of subconscious behavior is anorexia. When a person torments himself hunger for a long time and meaninglessly, the subconscious mind comes to the conclusion: nothing will come of this stupid zombie - into processing! And the self-destruction mechanism turns on - quickly and categorically. What do you want? The subconscious already knows for sure that life was not given to walk up and down the catwalk while weighing 40 kg. And there are a lot of such examples. So, when you want to make another inadequate act, think about how it can come back to you. Any withdrawal of an organism to extreme modes is, first and foremost, a challenge to your subconscious. If you want indulgences from him, some cheats (it’s not difficult for him to make you 10 stronger if he wants) - negotiate. Demonstrate discipline and consistency, use the right motivation (all the girls in the disco will be mine - a very dubious motivator), live in harmony with nature and people, do wise things. And then, gradually, those restrictions that are inherent in most people will be removed, and new opportunities will appear, quite possibly not having any relation to the horizontal bar.
- Make a test. It will allow you to choose the appropriate training cycle.
- Based on the test, you select the cycle from which the training will begin. If you did, for example, 7 pull-ups, then the cycle starts from 6-8. If you have done 12, then start from a cycle of 12-15, etc.
- Perform the workout according to the recommendations of this cycle. Remember to take at least one day off between workouts, and after 3 days, pause for at least 2 days. Muscles do not like overvoltage, and if you overdo it with classes, then your performance will begin to fall instead of increasing. Some people may notice that in their case, long breaks lead to better results. It is also worth remembering that with age, recovery time increases. Instead of straining and exercising every day, do push-ups on days without pull-ups. We recommend our training - 100 push-ups.
- If during the cycle you could not complete the exercise cycle of the day - do not worry. Take a break for 2-3 days and start this cycle all over again .. With each such approach, your strength and endurance will grow and in the end you will achieve success.
- When you successfully complete this cycle, take a break to recover before starting the second test. Such a break should not last less than 2 days.
- After the break, do the test. Remember that before the test you need to stretch a little, and after it - pause for recovery (at least 2 days). The test will show you which cycle to choose next. During the test, do not be cunning; it is better to repeat the cycle again than move on to the next one without proper preparation.
- After the break, start the next cycle.
- Repeat this pattern until you go to the last cycle - 25-30 pull-ups. You are now in good shape. You can try to train further to reach 50, but a level of 30 pull-ups is sufficient to maintain good physical condition and beautiful muscles.
- After correctly completing the last training cycle, take a break again, rest and take the test again. Now you can complete 50 pull-ups. If you have not yet been able to do this, then there’s no problem. Repeat the last training cycle and try again. Each time your endurance and strength will grow and in the end everything will turn out.
Good luck!