The “50 pull-ups in 7 weeks” program and how to achieve results

Doing 50 pull-ups at one time seems like an impossible task, however, many people spend many months achieving this goal to no avail. To speed up the process of completing such a complex standard, fitness trainer from the USA Brett Stewart developed his own unique method of 50 pull-ups for 7 weeks, which allows you to receive the correct progressive load while still having time to restore strength.

Popular option

The pull-up program that was developed for L. Armstrong is considered quite common. He used it to set the world record for the most number of pull-ups in one set. Its creator notes that people using this option are able to get good results after 45 days. This program allows the body to develop favorably, since it optimally combines the following factors:

• regular exercise;
• availability of various tasks;
• heavy loads.

Performing Lewis Armstrong pull-ups allows a person to do more than 20 pull-ups in 1 approach. In this case, special attention is paid to the regularity of execution. The number of classes per week should not be less than 5 days.

The Lewis Armstrong pull-up program can be done in the morning, but every day. For the result to become noticeable, a person must exercise for about 4 weeks, subject to all recommendations for completing tasks. This time is enough to ensure that the training is relatively simple.

Advantages of the complex

The pull-up training program boils down to performing basic tasks. In the first stages, you need to enter the mode. The entire set of exercises can be divided into at least 5 days. Typically, athletes train from Monday to Friday, leaving the weekends for rest.

The pull-up system does not allow skipping training, as this will not allow you to get the desired effect. The exercises are aimed at improving the physical shape of the body using a horizontal bar. The proposed mass gain program can be based on pull-ups with different grips, which increases the level of training. You can get results in the form of voluminous muscles and develop strength in your arms only if you perform the exercises efficiently.

Tips and tricks for training

When conducting training, you should consider the following tips and recommendations:

1. When lifting your torso, you do not need to swing your body.
2. When doing pull-ups, the athlete should observe proper breathing.
3. You should balance your own diet and make sure that the food is high in calories and contains a large amount of minerals and vitamins. The body will also need carbohydrates.
4. For better muscle development, you can combine pull-ups with push-ups on the bar.
5. If you feel soreness in your muscles, you no longer need to exercise to avoid overtraining.
6. Sleep should be 7 to 8 hours a day. It is also recommended to go to bed and get up at the same time.

Execution by day

Pull-ups on the horizontal bar should be done every day 5 times a week. On the first day, you must do at least 5 sets, and the maximum amount of energy must be squeezed out of the body. After each set there are breaks, the duration of which is 90 seconds. Typically, during the training process, it turns out that the body is able to perform more pull-ups during sets 4 and 5, as it adapts to the load.

Pull-ups on the horizontal bar (for weight) on the second day begin with one approach, and you need to squeeze out maximum strength in order to realize the largest number in 1 approach.

The next approach may not be the maximum; after it you need to rest for 10 seconds. This is followed by 1 more approach, and it should be the maximum number of times.

On day 3, pull-ups on the horizontal bar are implemented on the basis of special training sets. You need to complete 9 sets. They include a set of pull-ups, which are usually divided into 3 groups:

• using a wide grip (3 times);
• medium grip (3 times);
• lower grip of a narrow type (3 times).

When performing each set, do not forget about rest. Its duration should be 60 seconds.

The pull-up program on the horizontal bar (day 4) comes down to performing a larger number of sets, in which you need to squeeze out maximum strength under the influence of the load. A special table is compiled in which the number of sets completed on day 4 is recorded. The value should not exceed the parameters of the previous day, and care must be taken that the same grip is not used for more than 3 approaches.

For proper muscle development, it is necessary to give the body a rest, which lasts for 60 seconds and occurs after each set. In the first month, you need to resort to a full set during training. The exercises are performed as long as the arms have the strength to lift the body and fix it at the highest point. It is day 4 of the training process that will take the most time, since its intensity is the most severe.

The fifth day of training on the horizontal bar for beginners comes down to repeating one of the days that has already been completed during the week, and which was the most difficult to cope with. You can repeat all 4 days in a month so that the muscles receive different loads to avoid addiction. The sets should be done so that the exercises are complex. If during your back training you managed to complete all 9 sets, then you can add one more next week. So in a month you will be able to reach 12 sets.

Initial load level

1 Week

2 week

3 week

4 week

5 week

week 6

week 7

8 week

By this time, the muscles have managed to adapt to pull-ups, there is more strength, and the athlete is ready to move to an advanced level. After the end of 7 weeks, you need to perform the maximum number of pull-ups according to the plan of the first week in 1-3 days.

What are sets?

Pull-ups on the horizontal bar according to Armstrong’s program are not complete without sets. A certain set and number of repetitions may be optimal for everyone. You also need to take into account the fact that every day you will have to perform a certain number of mandatory sets. On average, 1 set includes about 5 pull-ups; if you do 9 sets, you will accumulate a decent number of repetitions. It is imperative to correctly calculate the strength; if it is possible to perform more pull-ups on the bar, then you must take advantage of this.

But there are cases when in one of the last approaches the strength runs out, and the person is unable to fulfill the previously established value. In this case, you need to reduce the number of repetitions. At the same time, the main idea should be preserved: in each approach, the number of pull-ups on the bar should be the same.

Usually a special table is compiled on day 4. At the first stages, you can enter into it the values ​​​​obtained during the 4th day of classes. If you achieve successful results on the 3rd day of classes, you can add another set the next day, since you will probably be able to complete it using the previously received loads.

In order to perform training sets effectively, it is important that the set values ​​do not change during the exercise. You can add sets to the 9 previously completed sets on the 4th day of classes. There is no need to immediately approach several repetitions in the first month of classes; one will be quite enough.

The program performed on the horizontal bar is capable of producing results for everyone. The main effect is manifested in the ability to do more pull-ups in 1 approach than was previously possible before training. Classes are held every day, because regularity is the key to success.

Types of grips when pulling up

In general, the pull-up technique is identical, but the group of muscles being worked depends on the type of grip chosen. Let's look at each of them.

The classification is presented in two categories:

• distance between hands: medium, narrow or wide;
• way to grip the bar: direct, reverse and neutral.

Narrow grip

Close grip pull-ups. The figure clearly shows that the hands are located close to one another.

With a narrow grip, the hands are positioned at a distance less than the width of the athlete’s shoulders. This exercise pumps up the muscles of the biceps and forearm. The closer the hands are to one another, the greater the load.

We also recommend studying this topic:

How to pump up your biceps with a kettlebell at home?

25199 0 0

Medium grip

With a medium grip, the distance is equal to shoulder width. It is the most optimal, since the load is distributed evenly. At the same time, the muscles of the arms, as well as the shoulders and back work.

Exercise - medium grip pull-up. The most common exercise among athletes. Hands strictly shoulder width apart

Wide grip

With a wide grip, the distance is greater than shoulder width. The back muscles are worked out perfectly.

A wide grip when doing pull-ups helps you work many muscles at the same time. The picture illustrates this. As you can see, the arms are positioned wider than the shoulders

Advice! To increase the load, the arms are placed as wide as possible and the thumb should not cover the bar.

Straight grip

This is a grip when the palms of the hands are turned away from the face. It also has names: pronated or upper.

Straight-grip pull-ups are a great exercise for working a variety of muscles. With an average and at the same time straight grip, the load is uniform

Reverse grip

This grip is done from below, with the palms facing the athlete's face. Another name for it is supinated. The athlete's body is parallel to the crossbar.

Reverse grip pull-up. The figure shows the muscles that work when performing this exercise.

Neutral grip

You need to stand perpendicular to the bar and grab it with both hands. You need to pull yourself up to the level of your chin, moving your head slightly to the side. Some horizontal bars, in addition to the crossbar, have additional handles located in parallel. This will also be a neutral grip.

Neutral grip pull-ups. It is clearly visible that the crossbar is grasped on both sides and the body turns perpendicularly. The load in this exercise is not very heavy.

This material will be perfectly complemented by the following publications:

• When choosing yoga, choose the right ASANA
• Swimming crawl: features of proper technique

For help with 50 pull-ups

A pull-up program can include 50 pull-ups. This method is quite common and effective, so it is popular. This type of program is aimed at the effective development of muscles of various groups. The classes are based on dynamics, which makes it possible to get the desired result in a short time.

Many people are capable of doing no more than 10 pull-ups on the bar, and for some the highest values ​​remain the ultimate dream. The result of the training will be the ability to perform 50 pull-ups at a time. This value is very impressive, so most people have doubts about its reality.

In a month you can reach 30 pull-ups, and then 50 and above. At the same time, the body is able to transform and achieve the desired parameters. You can strive to increase the amount of exercise, but for many it is enough to stick to the level already achieved to keep the body in shape.

This system of pull-ups on the horizontal bar is considered special, so before you begin to implement it, you need to familiarize yourself with the rules. The first stage of the program is a test task. You need to do the maximum possible number of pull-ups on the bar in 1 approach. At the same time, there is no need to exaggerate your values, since this does not contribute to the effective implementation of the program in the future.

Based on the results obtained, you need to decide how the training will take place every day. To do this, the choice is made on one of the cycles. In the first stages, you need to strictly adhere to the selected values, not forgetting about rest.

Which program is better?

The choice of program depends on many factors. For example, an athlete who does 5-7 pull-ups should not start strength training on a horizontal bar with weights. First, he needs to increase the number of pull-ups to at least 10–15.

The genetic characteristics of an athlete are of great importance. Some people have better developed ligaments and tendons, while others have less developed ones. Consequently, training methods and results will be different. In this material we have presented various programs - choose the appropriate training plan. We wish you successful training!

How does program 50 work?

Rest in the 50 pull-ups program is an important component that allows you to achieve your goals and make your body truly beautiful. A special table can be compiled that tracks the training schedule and rest days. You won’t be able to do without rest, since it is this component that allows the values ​​to grow all the time.

When doing pull-ups on the bar, there should be separate approaches, with rest in between. Their duration is usually 120 seconds; if necessary, this parameter is increased. During classes, it is not always possible to fully complete the assigned task. In this case, it is recommended to take a break (2 days), after which the body will gain strength and cope with the given load.

When the cycle is completed, you need to rest for several days. After this, a test task is carried out again, on the basis of which it becomes possible to set new parameters. However, it may also be that the cycle remains the same, and there is nothing to worry about, since the body needs time to adapt.

If in the test stage you managed to complete up to 5 pull-ups, you need to turn to the negative group of exercises. They are aimed at maximally strengthening the muscles for the next cycle. If you follow the rules, you will be able to reach the final cycle step by step. At the end of the program, the athlete will receive an excellent result, which is manifested not only in the ability to do pull-ups a large number of times, but also in the opportunity to get a beautiful body thanks to pumped up muscles.

There are various pull-up programs that can provide acceptable results. Everyone must determine which scheme suits them best. It is also important to take into account the individual characteristics and capabilities of a person. At the same time, only following all the recommendations and working every day will achieve the desired effect.

Within the walls of the “YourRevolution1905” club, we are ready to professionally help you tighten your body and improve your physical shape. Whole sets of exercises developed by certified specialists, nutritional recommendations, “smart” weighing and much more, all this will help you achieve your goal as effectively as possible. For the most effective and quick results, you can train individually (one-on-one with a trainer) or in mini-groups of up to ten people. Come to our classes and we will help you become the best version of yourself!

How pull-ups changed my life[edit | edit code]

Pull-up... This one word, uttered in physical education class, is enough to scare any middle school student. Throughout my school years, I was terribly afraid of the day when we would have to pass the pull-up standards. I met the standards for abdominal exercises, push-ups, and even shuttle running, but I couldn’t do a pull-up on the horizontal bar even once.

For years, I was afraid to even think about trying to do pull-ups on the gym, and as I got older, I became even more afraid of doing pull-ups in the gym. I usually watched in admiration from the far corner of the room as tough guys performed amazing sets, and counted the reps without anyone noticing. I spied on them, as if possessed by some indecent passion. From time to time I still tried to grab the horizontal bar and pull myself up at least once. But, convinced that I was not able to reach my chin to the bar, I hastened to pretend that I was just stretching. You can’t tell me how passionately I dreamed of performing a dozen full pull-ups in front of the entire audience. But at that time I could not even imagine that I would ever be able to do this.

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

How did I do this? I gave up daydreaming and got serious about a progressive training program that radically changed my figure and my life. This book was created directly on the basis of this program. It includes training plans for people of all ages, genders and ability levels - for anyone who is serious about increasing their level of fitness.

Train your core to learn how to do pull-ups faster

Core training should be a mandatory part of your pull-up program. By strengthening your midline muscles and learning to control them, you will gain more control over your body. A tight, collected body makes it easier to work the lats and biceps in pull-ups.

To do this, add just two exercises to your workout and gradually progress in them.

Core exercises #1. Raising your knees to your chest

This is a dynamic exercise that will simultaneously strengthen your grip and pump up your abs. When performing lifts, pay attention to your technique: deep grip, active shoulders, pointed toes. Avoid swinging your body, lower your legs slowly and under control.

Raising your knees to your chest

How to learn to do a lot of pull-ups: what a beginner needs to know

It would seem that what could be difficult about pull-ups? But why then can one person do 10 pull-ups, while another can do none? It turns out that many factors influence the final result. These are common mistakes that beginners make, incorrect execution techniques, and much more.

Common mistakes

Before you start training, you need to exclude:

• excess weight;
• underdevelopment of the muscles of the back and shoulders;
• presence of back pain.

Many beginners ignore these nuances, considering them unimportant. In fact, excess everything puts additional stress on the muscles, not allowing them to work to their full potential. As a result, the execution technique also suffers. Therefore, at the beginning it is worth working with weights, and then starting with pull-ups.

Before the main workout, you should also pump up your muscles. Otherwise, there will be no effect, not only quick, but no effect at all. Back pain can also hinder the achievement of the goal. By the way, the latter can also become a direct contraindication to lifting the body on the crossbar. This fact should also be taken into account.

Important! Many beginners also make the same mistake as incorrect execution technique. As a result, the muscles work out of coordination, and the desired effect is not achieved.

Recommendations and tips

The following tips will help beginners achieve their goal as quickly as possible:

1. Monitor your mobility During training, watch your muscles. If they are very tense, especially in the spine and chest, then something is going wrong. Work on your technique. Otherwise, additional stress on the spinal column and shoulder joint can cause serious harm.
2. Measure your hanging time Learn to just hang for as long as possible first. This way you will achieve an iron grip and strong shoulders.
3. Do not jerk. The upward movement should be smooth, without jerking. Only smoothness will give maximum effect and long-awaited power.
4. Set realistic goals for yourself It is difficult to increase endurance and strength in one training session. You need to focus on one thing. In the beginning, the entire focus should be on the first push of the pull-up. Next, you can add exercises that help increase the number of lifts.
5. Don't expect instant results Yes, you won't be able to do many pull-ups the first time. You will get calluses and your hands will hurt. But it normal! Perseverance and work will take their toll, the main thing is not to give up what you started.

How to do pull-ups on the horizontal bar correctly for beginners

It is a mistake to believe that pull-ups consist of the following pattern: come, hang, pull up, jump. Yes, for one time, maybe this will be enough. But if your goal is to do as many pull-ups as possible, then read the information below.

Start with a warm-up

For ligaments and muscles to work effectively, they need to be warmed up. This will not only give maximum results, but also prevent injuries.

For this purpose, the following preparatory elements can be used:

2 effective techniques for beginners

To help beginners, after warming up, you can practice the following exercises:

1. Negative repetitions The essence of the element: to gain a foothold on the horizontal bar as if you had already pulled yourself up. To do this, take a chair, stand on it and begin to hang on your bent arms. Place your chin above the bar. After hanging we slowly lower ourselves down. We perform 5 repetitions and get down from the chair to rest. Next we make 4 passes and, after rest, 3 more.
2. Work at half amplitude. You will also need a chair. We jump from it and hang on the horizontal bar with our arms bent at right angles. Next, we complete the pull-up using the strength of our arms.

What exercises will allow you to quickly learn how to do pull-ups?

To master pull-ups faster, you must also perform regular push-ups. Moreover, they can be both direct and reverse. The main goal of such training is to strengthen the muscles of the back and shoulders.

The following elements can also help in mastering the skill at lightning speed:

• we jump onto the horizontal bar immediately into the top position, staying there for literally a second, then as slowly as possible we lower ourselves to the starting position;
• we swing on the crossbar in such a way that when the body moves forward, the back and arms also bend forward, and when moving backward, they bend backward;
• climbing a rope with your hands gripping as high as possible from the body.

Performing all the exercises written above will strengthen your muscles and significantly increase the number of pull-ups.