Stewart - 7 weeks to 50 pull-ups: strengthen and sculpt your arms, shoulders, back, and abs by training to do 50 consecutive pull-ups

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Table of Contents

This book is dedicated to my wonderful wife Kristen, who has put up with all my crazy training and events over the years. Without her support, my fitness lifestyle would never be possible.

PART I: OVERVIEW

Introduction

We all want to be lean, fit and healthy, right? But how can you choose the workout plan that will yield the best results in the least amount of time? The hardest part of exercise may not even be the workoutit may be finding the time to stick with your new routine.

The great news is that pull-ups are an incredibly efficient way to work your entire upper body and core in less than 20 minutes a day, 3 days a weekwith no special training or fancy equipment! You can strengthen and sculpt your arms, shoulders, back and abs by following a progressive training program using pull-ups. 7 Weeks to 50 Pull-Ups features that routineand much more. The routines contained in this book will detail the plentiful benefits of pull-ups, such as vastly improved muscular endurance in your upper body, arms and core, more lean muscle, and a metabolism fired up to burn any excess fat.

Ill say it again: 20 minutes a day, 3 days a week. Its important that a workout be easy to follow, quick, and show results almost immediately. If an exercise is too difficult to follow or remember off the top of your head, you just wont stick to it. And if you dont see results quickly, youre likely to give it uplike all those other fitness goals and plans that you probably didnt finish. So, believe me when I tell you that if you follow this program, youll feel the results immediately and be well on your way to a leaner, fitter, healthier you.

MOST PULL-UPS IN 1 MINUTE (MALE): 50 (TIE)
Jason Petzold (USA)
June 20, 2009, in Millington, Michigan

Matthew Bogdanowicz (USA)
Nov. 12, 2009, in Castro Valley, California

MOST PULL-UPS IN 1 MINUTE (FEMALE): 37
Alicia Weber (USA)
May 27, 2010, in Clermont, Florida

How Pull-Ups Changed My Life

Pull-up. The word alone is enough to scare a middle-school kid in gym class. Throughout school I dreaded each fall when we would perform the Presidential Physical Fitness Test (see page 39). I was adequate at sit-ups, push-ups and even the shuttle run, but I was never able to squeak out even one pull-up.

For years I was afraid to even think about attempting a pull-up at the playground, and, as I got older, even more so at a gym. I used to watch in amazement from the other side of the gym as the fit guys did their sets. Id secretly count their repetitionsI guess I was a pull-up stalker. Every so often Id reach up and grab the pull-up bar and attempt to do one rep. When I failed to pull myself all the way up, Id make it look like I was just stretching. Call me vain but I really wanted to knock out a set often in front of everyone at the gym. I just never really envisioned that I could actually do it.

Today, at almost 40 years old, I do anywhere from 50100 pull-ups at every workout.

How did I do it? I stopped wishing I could do a pull-up and started a progressive training program that reshaped my fitness and my life. 7 Weeks to 50 Pull-Ups was created directly from that program. It incorporates routines for individuals of any age, gender and ability who want to take their fitness to new levels.

About the Book

7 Weeks to 50 Pull-Ups is built on a flexible program that can benefit men and women alike. Its an easy-to-follow progressive training program designed to take you from your current fitness level to a level where you can complete as many as 50 pull-ups in one workout. The book provides three levels that are suitable for everyone regardless of age, gender or ability.

Because this type of workout requires you to lift your entire body weight, youll need to find a balanced ratio of strength to weight. If your body has excess weight, itll obviously be harder to perform the pull-ups. The good news is that working through the levels of the program will help you lose weight due to a revved-up metabolism and the growth of lean muscl Sticking with and completing the program at any level will help you build a stronger body and sculpt your physique in just 20 minutes a day, 3 days a week.

Since the hardest part of any new fitness regimen is the first step, Id like to save you some time and effort by getting some common excuses out of the way right now.

THE EXCUSE: Im not going to do pull-ups at a gymtoo many people will see me fail!

SOLUTION: Start out in the privacy of your home. Most sporting goods stores have inexpensive pull-up bars that work in a doorway or basement.

THE EXCUSE: I cant even do one pull-up.

SOLUTION: You dont have to be able to do any pull-ups to start. The Prep-Level Program features multiple exercises to prepare you for pull-ups and build your strength and confidence.

THE EXCUSE: This is probably too hard for a beginner.

SOLUTION: Nonsense. These are tried and true exercises that anyone can do, with variations for beginners, fitness professionals, and everyone in between.

THE EXCUSE: I dont have enough time in my busy schedule to follow a routine.

SOLUTION:7 Weeks to 50 Pull-Ups is built around a 1520 minute workout (with breaks between sets) performed only three days a week. The workout is very easy to integrate into your life. You can even do sets while getting ready in the morning.

With those excuses out of the way, heres what you can expect from this book.

PART 1 introduces the program and takes the fear out of pull-ups by explaining the proper form. Youll learn the health and fitness benefits and the answers to any lingering questions you may have. The goal of Part 1 is to get you ready for a regimen that will transform your body and change your life. The first step consists of preparation, warming up/stretching and taking the initial pull-up test.

PART 2 gets you started on the training plans for every age, gender and ability. Theyre broken down into Phase I and Phase II. Each level has its own specific exercise plan and duration, and each level builds on the previous one to help you reach your goal.

MOST PULL-UPS IN 30 MINUTES (MALE): 543
Stephen Hyland (Great Britain)
July 5, 2010, in Surrey, England

MOST PULL-UPS IN 30 MINUTES (FEMALE): 398
Alicia Weber (USA)
Feb. 6, 2010, in Clermont, Florida

PART 3 showcases some alternative workouts that employ different pull-up grips and motions. These alternatives will provide even more impact on specific muscle groups. Part 3 also provides a maintenance plan to keep you fit in between.

THE APPENDIX features workout logs so you can track your progress throughout the plan. It also presents warm-up exercises and stretches, as well as the Prep-Level Program, which is designed for those who cant yet do a single pull-up.

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