Yazar: admin

  • 4 things to consider when working with postpartum women

    Hell, one of the most baller programs out there (and one I reference often myself) – Meghan Callaway’s Ultimate Pull-Up Program (ahem, it’s its 3-year anniversary this week and it’s on sale for 50% OFF the regular price hint, hint, nudge, nudge) – incorporates a bevy of eccentric only pull-ups…I mean, it’s well established that the eccentric (or lowering) portion of any exercise is generally where a trainee is strongest, can handle the most load, and, potentially, leads to the most muscle growth.

    Most people will train their pull-up once, maybe twice per week

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    All this week you can purchase Meghan Callaway’s Ultimate Pull-Up Program at 50% off the regular price. Meghan is one of the best coaches I know and this program is without hesitation THE “go-t0” program if you’re looking to take your pull-up game to the next level.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Do more

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • 1-minute deadlift tip: connect the barbell to your lats

    Admittedly, this seems a bit strange to say given we have two HANDS to grab onto the barbell with. However the LATS are a key player in “connecting” us to the barbell during deadlifts. It ensures more full-body tension, but also hands us a slight biomechanical advantage via scapular posterior tilt. Ensuring the lats are engaged also helps with preventing the barbell from drifting away from the body. Not only does this make things harder from a leverage standpoint, it can be injurious to the back as well.

    How To Deadlift

    With the barbell on the floor, stand with your feet shoulder width apart and your toes just under the bar. Bend at the legs and keep your back in a straight line. Grip the bar with either an overhand grip (palms facing back towards your body) or a mixed grip (one hand over, one hand facing out.) Keep your head up and your back straight as you drive through your legs, with your chest pointing up. Fully extend your legs and pull the bar up. It should rise near your shins and pass over your knees as you straighten your legs and press your hips forward. 

    Benefits Of Deadlifting

    As all no-excuses athletes know, deadlifting is a fantastic exercise for building frightening grip, power and mass. Because they’re generally your heaviest lift and a compound that use lots of muscles, so can help gain muscle when performed correctly. Deadlifting builds core stability and gripping strength, develops cardio (if done at high intensity) and builds the following muscle groups:

    Back – such as your erectors and lats. Gluteus maximus and glutes. Legs – most of the deadlift is done with your legs, building power in almost every muscle in your lower body. Arms – all muscles in your arm are contracted during deadlifting. Your forearms gain special benefit from the monstrous grip you’ll build. Shoulders – build big traps with heavy deadlifts.

    Do more

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Set yourself up for nutrition success with a kitchen-refresh

    Set yourself up for nutrition success with a kitchen-refresh

    Eating well is not just about what you eat, but how you eat, and your environment ultimately shapes those behaviors. If you try to stay away from the heart of the home-the kitchen-out of fear of derailing your diet, it’s time for a kitchen makeover.

    And no, it won’t require a hammer, a fresh coat of paint or a $20,000 budget. With a few simple tricks, you can transform your family’s favorite room into the ultimate health-food spa.

    Organize Your Fridge for Success

    If you rush home from work in a “hangry” state, chances are you’ll grab the first snack you see. Make sure it’s a good one by placing the healthiest options in clear containers at the front of the fridge at eye level, and hiding any of the kiddos’ treats or entertaining leftovers in opaque containers toward the back. I keep baggies and containers of fresh fruit, carrots, hummus and yogurt near the front of the fridge so that the choice is so fast, I can’t even remember we have chips in the pantry.

    Keep Smaller Plates and Bowls within Reach

    Research suggests that larger plates and bowls tend to mean larger portions, because bare space makes us feel deprived. So keep your salad plates and small soup bowls nearby, while storing your full-size dinner plates in a higher-up cupboard out of reach.

    If you’re still hungry after filling the smaller bowl, then of course, go back and grab seconds, but you’ll at least have bought yourself some time to listen to your satiety cues.

    Prep Portion-Controlled Ready-to-Eat Snacks

    Whether your snack food of choice is potato chips, trail mix, pretzels or salted peanuts, treating yourself occasionally doesn’t have to sabotage your diet. But if sitting down with the family-size bag is typically the first step for your mindless snack attack, it’s time to do some preventative prep!

    Immediately after your grocery haul, portion your go-to snacks into manageable portion-controlled bags so that you can easily grab one from the pantry and indulge guilt-free. Keep 1-ounce bags of almonds and 3-cup portions of air-popped popcorn in the pantry and stock your fridge with perfectly portioned energy balls or chia pudding in mason jars.

    We all know we probably can stand to drink more water, so if you’re constantly forgetting to refill your glass, keep your favorite water bottle, filter or water cooler on the counter. Seeing all of your water paraphernalia every time you walk into the kitchen will help remind you to drink that H2O!

    When you keep sweets and treats peppered throughout the kitchen, you’ll end up stumbling upon them even when you’re trying to locate something healthy. Instead, keep the chips, cookies, candies and cakes packed away in a single drawer or cupboard so that you only need to see them when you’re specifically hunting for a treat.

    Like any dream renovation, you don’t have to make all these changes at once. But bit by bit, these simple, mindful hacks have the power to build a healthier dining hub in your home.

    Designate One Treat Drawer

    When you keep sweets and treats peppered throughout the kitchen, you’ll end up stumbling upon them even when you’re trying to locate something healthy. Instead, keep the chips, cookies, candies and cakes packed away in a single drawer or cupboard so that you only need to see them when you’re specifically hunting for a treat. There’s a new reason to tell your family members to put away their dirty dishes! According to research, messy environments, like a cluttered kitchen, tend to initiate an out-of-control mindset which carries over into daily eating behaviors. When study participants were in a cluttered kitchen, they consumed almost three times more cookies than they did in a tidy space! Neat freaks, rejoice!

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • A thoughtful and reflective discussion on postpartum training

    A thoughtful and reflective discussion on postpartum training

    After giving birth, many new moms feel overwhelmed and exhausted. Others are itching to get back to exercising regularly, especially if they were active before and during pregnancy.

    Of course, many experience all of these emotions (and more) at once. No matter what you’re feeling, having a postpartum workout plan may help you feel better physically and emotionally.

    When to Start Postpartum Workouts

    It is important to consult your healthcare provider for medical clearance before exercise, especially if you had a c-section or experienced a complication during pregnancy or birth. Women who have had normal vaginal deliveries should usually be able to begin light exercise, such as walking, a few days after delivery. Only do this if you feel ready, though.

    Best Postpartum Exercises

    You’ll want to do basic exercises that strengthen major muscle groups. Start with 10 to 20 minutes a day, and work up to 30 or more minutes of moderate-intensity exercise.

    If you performed vigorous-intensity exercise before pregnancy, you can return to that after birth, as long as you do so gradually and with guidance from your provider.

    Neck Stretches

    Breastfeeding and baby holding can really make your neck stiff. Be sure to relax your neck a few times each day. Gently drop your neck forward and let the weight of your head pull your neck and stretch it, holding for 5 to 10 seconds. Lift your head and drop your right ear to your right shoulder, again taking care to be gentle in your movements.

    Let it rest there for 5 to 10 seconds. Repeat on the left side. Once again returning to center, carefully relax your head backward, gazing upward and holding for 5 to 10 seconds.

    Your breathing is likely to feel different for the first few days after giving birth as your organs return to their former positions. Deep breathing can help in your physical and emotional recovery from childbirth.

    Place your hands low on your abdomen and practice slowly breathing in until you can feel your hands move. Then, slowly exhale. Repeat 5 to 8 times.

    When to Start Postpartum Workouts

    It is important to consult your healthcare provider for medical clearance before exercise, especially if you had a c-section or experienced a complication during pregnancy or birth. It’s common for doctors to clear women for normal pre-pregnancy activities, including exercise, at the six-week postpartum check-up. If you want to intensify your workouts prior to this check-up, talk to your doctor first. Remember to also drink water to thirst. Also be sure to consume plenty of healthy snacks, especially if you’re nursing (which requires additional calories).

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Staying fit is more important than ever during the COVID-19 pandemic

    Everyone knows that exercise promotes good health. But many don’t understand just how important it really is. For decades, health care professionals have cautioned people about the dangers of obesity. But those warnings have largely gone unheeded. Until recently, too many Americans viewed exercise as the ticket to a beach body—not the first line of defense against deadly diseases.

    COVID-19 is finally changing that mistaken belief. Now, it’s incumbent upon health professionals to help Americans get in shape. Lives depend on it.

    Staying active

    Exercise increases blood flow throughout the body, meaning that more immune cells can circulate at a higher rate. Over time, that immune response builds up—with a measurable effect on health outcomes. A study published in the British Journal of Sports Medicine found that among people who engaged in aerobic exercise five or more times per week, upper respiratory tract infection decreased by 40% over 12 weeks.

    Staying active also reduces body fat and inflammation, which helps to fend off infections and prevent chronic conditions such as hypertension or heart disease.

    it’s about strengthening the immune system

    Due to extensive media coverage of COVID-19’s disproportionate impact on the chronically ill, Americans are starting to finally realize that staying fit isn’t just about looking good—it’s about strengthening the immune system and staving off serious health problems. Fortunately, the fitness industry is trying to accommodate this mass awakening.

    Many gyms moved fitness classes outdoors and online for the first time, in response to social distancing and statewide lockdowns. Organizations like the American College of Sports Medicine have actively campaigned for the health benefits of physical activity in the midst of the pandemic.

    Transforming your relationship with exercise

    Further transforming Americans’ relationship with exercise—and making it a critical component of their health and wellness plans—will also require the help of exercise science professionals. These individuals are trained to develop individualized wellness programs that consider people’s age, health, culture, and other factors that influence their ability to maintain a healthy routine. 

    These professionals can also adjust their methods based on clients’ individual comfort levels. Many Americans still don’t feel safe entering brick-and-mortar gyms—and it’s unclear if they’ll ever want to return. In response, exercise science professionals can build out other innovative tools and training models, such as remote platforms and outdoor workout settings. 

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Staying active also reduces body fat and inflammation

    Staying active also reduces body fat and inflammation, which helps to fend off infections and prevent chronic conditions such as hypertension or heart disease. Due to extensive media coverage of COVID-19’s disproportionate impact on the chronically ill, Americans are starting to finally realize that staying fit isn’t just about looking good—it’s about strengthening the immune system and staving off serious health problems. Fortunately, the fitness industry is trying to accommodate this mass awakening.

     
    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Why gym bros should periodize their nutrition

    Why gym bros should periodize their nutrition

    Let’s face it –  as a lifter and fellow enthusiast of all things getting Yoked, chances are you wanna be jacked/strong and lean all at the same time. Admirable goals friend, join the Swole Club. Unfortunately our physiology doesn’t really like us doing all three at once, so it’ll make excuses and half ass any adaptations and responses to lifting.

    Fortunately there’s a groovy nutrition concept that allows us to maximize training adaptations over time so we can indeed get massiver, stronger-er and more shredded.

    What Does Periodizing Nutrition Even Mean?

    In bro-terms it’s organizing what you eat around the type of training you do to get the best results. You can’t maximize both strength and hypertrophy at the same time very well, nor can you do either of these things whilst dieting down to single-digit body fat at the same time. The central idea of Nutritional Periodization is to match what you eat/how much you eat/specific macro ratios to the goal of your training block.

    Developing Your Very Own Periodized Nutrition Plan

    What happens if your “just eating right” doesn’t support the hypertrophic goals you have and training in a hard volume block doesn’t result in the desired muscle gain?What happens if “just eating right” doesn’t support the maintenance of lean muscle tissue during a deficit?

    What happens if “just eating right” isn’t a sufficient amount of carbohydrates to offset perceived exertion during exercise leading you to feel like you’re the weakest dude in any gym that ever gymed? You put a limit on how much progress you’ll make. Let’s not do that…

    Training and Nutrition Periodization

    When training load increases, guess what else should increase? If you said “calories, carbs and my biceps” you guessed right! Periods of high volume massing just need higher total calories and higher amounts of carbohydrates.

    If we don’t periodize calories and carbohydrates to energy demands of our training, then very bad, super non-awesome stuff happens like overtraining, injuries and worst of all, you can’t fill out your Gymshark stringer Vest.

    Choosing how to sequence your very own periodized nutrition plan is going to depend on where you’re currently at. If you’re looking to pack on some size, then maybe string a few massing cycles together – with the appropriate maintenance blocks obviously, and see how you grow. 

    Ultimately you’ve got to decide what you want to achieve and then periodize your nutrition to match the goals of your training blocks. Now, go get strong, jacked and shredded.

    Bringing It All Together

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Registration open for *Virtual* coaching competency workshop

    Registration open for *Virtual* coaching competency workshop

    Most Personal Trainers are inspired to help others. To make a difference in someone’s life. In addition to your desire to get people moving, you also need credentials. Build the knowledge and skills required to work as a Personal Training Specialist with education from renowned fitness experts and canfitpro’s team of PRO TRAINERS. Courses are available in-person or virtually and your canfitpro certification is accredited globally. Personal Training, and a career in the fitness industry, offers flexibility and the opportunity to work from anywhere!  

    You have to get started

    Just like you tell yourself before every workout – you have to get started. So, go deeper and follow your calling. Through a combination of virtual training, classes, and exams, you can start training individuals or small groups of clients. Your designation from Canada’s most reputable fitness organization will enable you to start a full-time career, or earn side income, as a Personal Training Specialist.   

    Personal Training and a career

    The verified qualifications and skills of our fitness professionals provides confidence for consumers, employers, and fitness professionals.  Working collaboratively, each organization, is committed to enhancing the education, skills, and abilities of those in the fitness industry.

    Get started as soon as you purchase your certification package with the PTS self-directed education. Choose to fast-track your learning with the PTS course, facilitated by an expert PRO TRAINER.

    START CHANGING LIVES

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Increase your knowledge and confidence to train clients

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Building strong women starts with you, coach

    Building strong women starts with you, coach

    No one cares how many wins you have, state cup championship trophies you’ve stacked, Twitter followers you’ve acquired, D1 players you sent to college, national coaching licenses you’ve gotten, and acronyms you laid out like the alphabet behind your name. What young female athletes need is coaching. I’ve been telling you for years that this encompasses more than the x’s and o’s, the tactics and the formations, the wins and the rankings, the strength and conditioning, and the ACL reduction training.

    If you are a coach to female athletes, you need to be walking the walk right now

    You can mention things like working on core stability to handle high forces in contact sports, the ability to pump the brakes for better deceleration and rapid change of direction, or building powerful hamstrings and gluteals for speed production. Let me say this: it’s a blessing to be a coach to female athletes – to be able to inspire the next generation of girls.

    How well do you know your female athletes?

    Do you know how their grades are in school? Do you know what other talents they have? Do you know if they have siblings? Do you know if they had a solo at the band concert? Do you know if they are president of the student government at school? Do you know if they love baking? Do you know if they have good or bad sleep habits?

    Whether this is on the pitch, in the weight room, or outside of sports, are you amplifying their talents? Let alone, are you encouraging them to dig out the gems inside of them and believe in themselves?

    You have the opportunity to empower

    Because if so, the last thing you want to say out loud is “girls do whatever you say!” which implies you’re creating doormats who don’t stand up for themselves, who don’t set boundaries, and who say “yes” to everything.

    As these girls blossom into professional women, it’s critically important they know to stand up for themselves in the work place, and be confident in their crafts.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Recent posts

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

  • Stop focusing on eccentrics and do this instead

    Hell, one of the most baller programs out there (and one I reference often myself) – Meghan Callaway’s Ultimate Pull-Up Program (ahem, it’s its 3-year anniversary this week and it’s on sale for 50% OFF the regular price hint, hint, nudge, nudge) – incorporates a bevy of eccentric only pull-ups…I mean, it’s well established that the eccentric (or lowering) portion of any exercise is generally where a trainee is strongest, can handle the most load, and, potentially, leads to the most muscle growth.

    Most people will train their pull-up once, maybe twice per week

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    All this week you can purchase Meghan Callaway’s Ultimate Pull-Up Program at 50% off the regular price. Meghan is one of the best coaches I know and this program is without hesitation THE “go-t0” program if you’re looking to take your pull-up game to the next level.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Do more

    This is hands down one of my favorite accessory “pull-up builder” exercises (and upper back exercises in general). If someone is looking to conquer their first pull-up I’d be more inclined to include one of these exercises as part of EVERY training session aiming for 2-4 sets of 5-15 repetitions

    Nevertheless, given many people have lost access to their regular gyms due to COVID-19 and have been regulated to training mostly at home these two programs couldn’t come at a better time.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price. I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number.

    If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress.

    Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

    Ultimate Pull-Up Program & Ultimate Push-Up Program

    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least. That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.

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    I think one of the biggest mistakes I see most people make with their pull-up/chin-up programming is that they simply don’t train the pattern enough. However, this approach only works well for those who can already perform 3-5 pull-ups and are looking to level up that number. If you can’t even perform one this would be a daunting prospect to say the least.

    That said, I think staying cognizant of total VOLUME is an often overlooked component of pull-up progress. Moreover, you also have the option of purchasing both the Ultimate Pull-Up Program & the Ultimate Push-Up Program at a heavily discounted price.