50 PULL-UPS IN 7 WEEKS

Mar 15 2022

Everyone wants to be slim, strong and healthy, but how do you choose a workout plan that will help you achieve the best results in the shortest possible time? The main problem for those who want to improve their physical fitness, as a rule, are not difficult exercises, and the lack of time for training. Just for those overly busy people, we offer pull-ups - an incredibly effective exercise with which you can work out the entire upper body, spending less than 20 minutes a day, 3 times a week. Plus, they don't require you to have any special training or expensive equipment. By following a progressive workout program based on pull-ups, you will strengthen and build up your arms, shoulder girdle, back, and abs. This book contains a detailed guide to performing this remarkable program and a wealth of other useful information. It details the results of the beneficial effects of pull-ups on the body, such as a significant increase in arm, upper and middle body endurance, accelerated lean muscle mass building and a dramatic increase in metabolic intensity needed to burn excess fat.

1-MINUTE PULL-UP RECORD (MEN): 50

 

Jason Petzold (USA) June 20, 2009, Millington, Michigan

 

Matthew Bogdanovich (USA) November 12, 2009, Castro Valley, CA



 

1 MINUTE PULL-UP RECORD (WOMEN): 37

 

Elicia Weber (USA) May 27, 2010, Clermont, FL

 

I'll say it again: 20 minutes a day, 3 times a week. Everyone wants workouts that are simple and straightforward, take little time, and produce results almost immediately. If an exercise is too difficult to do or remember, then you simply won't do it. And if you don't see quick results, you will soon drop this program, as well as all other fitness plans. So I declare with full responsibility: If you follow this program, you will immediately feel the results and quickly realize your dream of having a slim, strong and healthy body. Proven by my own experience.

 

How pull-ups changed my life.

Pull-ups... This word alone, uttered in gym class, is enough to scare any middle school student. All my school years, I was terrified of the day when we would have to do pull-ups. I was up to speed on abs, push-ups, and even a shuttle run, but I couldn't do a pull-up on the bar at least once.

 

For years I was afraid to even think about trying to do pull-ups on the weight room, and as I got older, I was even more afraid of doing pull-ups in the gym. I used to watch admiringly from the back corner of the gym as the tough guys performed amazing pull-ups and counted the reps unnoticed by others. I watched them as if possessed by some obscene passion. From time to time I did try to grab the bar and do a pull-up at least once. But when I was convinced that I couldn't pull my chin up to the bar, I hurried to pretend that I was just stretching. I can't tell you how much I longed to do a dozen complete pull-ups in front of the whole gym. But at the time, I couldn't even imagine that I would ever be able to do that.

 

Now I'm almost 40 years old and at each workout I do pull-ups a total of 50 to 100 times.

 

How did I do it? I put an end to idle daydreaming and seriously embarked on a progressive training program that has radically changed my figure and my life. This book was created directly from that program. It includes workout plans for people of all ages, genders and ability levels - anyone who is serious about improving their fitness level.



 

About the book

This book is built on a flexible program that is equally useful for both men and women. It is a simple, progressive workout program designed to take you from your current fitness level to a level that allows you to do at least 50 pull-ups in one workout. The program is divided into three levels and is suitable for anyone who wants to work out, regardless of age, gender or ability.

 

Since this exercise requires you to lift your entire body weight upward, you will need to achieve an optimal strength-to-weight ratio. If you have extra pounds, it will be a little more difficult for you to pull up. But the good news is that as you progress through the three levels of the program, you will lose weight through a significant increase in your metabolism and lean muscle mass. Doing any level of the program will help you build a strong body and sculpted muscles. To do this, you will only need to work out for 20 minutes a day, 3 times a week.

 

Realizing that the hardest part of any new fitness plan is the first step, I want to save you some time and effort by reviewing a few of the most common excuses.

 

DISCUSSION: "I'm not going to do any pull-ups at the gym because too many people will witness my failure."

 

SOLUTION. Start away from prying eyes, in your own home. Try setting up a bar in a doorway or basement.

 

RECORD FOR PULL-UPS IN 30 MINUTES (MEN): 543

 

Stephen Hyland (UK) July 5, 2010, Surrey, England

 

30 MINUTE PULL-UP RECORD (WOMEN): 398

 

Elicia Weber (USA) Feb. 6, 2010, Clermont, Fl.

 

RESPONSE: "I can't even do a pull-up once."

 

SOLUTION. You don't have to start with pull-ups. The preparatory level program offers many exercises to prepare you for pull-ups, develop strength and build confidence.


 

RESPONSE: "It's probably too hard for a beginner.

 

SOLUTION. Anyone can do these proven and effective exercises. In addition, we have options for beginner, intermediate, and advanced levels.

 

REVIEW: I don't have time for lessons.

 

SOLUTION. This program is built on workouts that take 15-20 minutes (including rest between sets) and take place only 3 times a week. Therefore, it is very easy to find time for such exercises. Approaches can be performed even during the morning routine.

 

And now that there are no more excuses, it's time to find out what you can expect from this book.

 

PART I will introduce you to the program and dispel your fear of pull-ups by explaining what the correct technique for performing them should be. You will learn the benefits of pull-ups 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 will transform your body and change your whole life. The first step along the way will be mental preparation, doing a warm-up, stretching, and an initial pull-up test.

 

PART II will get you started with workout plans designed for people of all ages, genders and fitness levels. These are divided into three phases, each with a different exercise plan and duration. Each next level builds on the results of the previous one to make it easier for you to reach your goal.

 

PART III will introduce you to several more advanced variations of pull-ups that use different grip and movements. These exercises will allow you to work specific muscle groups even better. In addition, it provides recommendations on how to use these advanced variations to maintain, maintain, and further improve your fitness.

 

Among other things, the book provides interesting facts about pull-ups, world records in this discipline, and tips for improving your fitness.

 

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